Sleep is an important part of good health and well-being, and unfortunately, it is often neglected due to work, stress, or sometimes due to pain or physical ailment. We should sleep at least 8 hours a day but, on average, an American sleeps about 6 hours. Lack of sleep can cause multiple problems like cardiovascular disorders, psychological disorders, altered immune function, mood swings, weight gain, reduced concentration, headaches, reduced productivity at work. We are going to discuss the sleeping position and a few tips for good sleep.
A good mattress and a pillow play an important roll in sleep. Try to use a firm to the medium-firm mattress which is supportive and comfortable. You can also use a mattress topper or plywood can be used underneath the mattress to provide additional support.
A pillow should be used based on the sleeping position. If you are a back sleeper or sleep on your stomach then a thin pillow shoulder is used, and if you are a side sleeper, then a thick pillow should be used which can support your spine properly to maintain the neutral position.
A proper sleeping posture and reduce stress on the joints and muscles and can help you sleep better and longer. A bad posture can cause pain in the back, neck, shoulders, hips, etc. So let's learn about the right sleeping positions.
Sleeping on the back:
This is supposed to the ideal sleeping position since it distributes the weight equally on all the joints and ensures proper alignment of the spine. Use a thin pillow under your neck or you can use a roll of a towel and put it in the nape of your neck to support the neck curve and use 1-3 pillows (depending on your comfort) to support the curve in your back.
Sleeping on the side:
If you are a side sleeper, then use a pillow that is thick enough to support your neck in a neutral position and use a firm pillow between your knees to support the spine in a neutral position. If you want you can use a pillow in front to support your top arm or else you can put on the top of your body.
Sleeping on the stomach:
This is not an ideal position to sleep but since sleep is important and if this is a position that you can sleep in, you can use a thin pillow for your neck and a pillow under your hip and stomach to help to support the spine.
Tips for better sleep:
- Avoid using screen (computer, phone, TV) for at least an hour before sleeping
- Listen to calming music (instrumental)
- If you have trouble sleeping avoid taking naps
- Evaluate your room: light, temperature, etc.
- Stick to a bedtime schedule even on the weekend and quarantine time
- Build up an exercise schedule every day
- Try our cinnamon tea before going to the bed
