To get the best out of your daily rest, you should have proper blood circulation during your sleep. There are a number of sleeping positions that you might find comfortable and at the same time promotes proper blood flow. Having a correct sleeping position would prevent that stiffness and soreness you might experience during mornings.
A proper sleeping position can effectively relieve you of any strains from your back. If you are frequently experiencing headaches when you wake up, changing your sleeping position might just do the trick.
Sleeping on one's side is one of the most common sleeping positions. This is done with the legs slightly drawn near the chest area. Make sure that your neck and spine are properly aligned. Always sleep on your right side, otherwise sleeping on your left side would cause stress on your vital organs (liver, stomach, lungs). Most people stuff in a pillow between their legs while in this position. The pillow would support your knees and take off any pressure on your lower back. Sleeping on one's side can help people with osteoarthritis, spinal stenosis or those who suffer from spinal and hip problems.
Sleeping on your back is also another position you can try. This is done with a pillow placed beneath your knees to help maintain the natural curve of your lower back. The pillow should not be too high and should have just the right thickness to fit the space between the surface of your bed and your limbs. This position is best for people with low back pains. It also allows internal organs to rest well.
You can also sleep on your abdomen. Although some health experts attest that this sleeping position would strain your neck, head and lower back, it is advisable for people who suffer from degenerative disc disease. You can minimize the strain by tucking a pillow underneath your lower abdomen and/ or pelvis. You can either use a pillow under your head or do without one.
Mattresses, pillows and recliners also play a big role in promoting a good sleep. If changing your sleeping positions did not improve your backache and muscle pains, then try to invest on quality sleeping supplies and monitor any improvement.
Sleep on your side with your legs drawn up slightly toward your chest and a pillow between your legs. Use a full-length body pillow if you prefer.
This position can help keep your skips level and reduce any pain you might have there.
Also , this position may be particularly helpful if you have osteoarthritis in the spine, spinal stenosis ? a narrowing in the spine ? or hip pain.
Sleeping on your back (with arms by the side or with arms by the head)
If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.
This position may be helpful if you have low back pain.
Sleeping on your abdomen
It is generally not good for your back to sleep on your stomach, but if you need to for some specific reason, then it will help reduce back strain if you put a pillow under your pelvis and abdomen . Use a pillow under your head if it doesn't place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head.
This position may be helpful if you have degenerative disease or a herniated disk in the central portion of your spine.
Tips for the best positions for lying down or sleeping:
- Try to maintain the curve in your back (such as lying on your back with a pillow under your knees or a lumbar roll under your lower back, or on your side with your knees slightly bent).
- Do not sleep on your side with your knees drawn up to your chest.
- Avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
- Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress.
- Try a back support to help you feel more comfortable. Try tying a rolled sheet or towel around your waist.
Both Jason Rickard & Andys are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.