We spend about a third of our lives sleeping, and the quality of our night’s rest and our overall health directly depend on our sleeping posture and the habits we adopt before going to bed. Here are some expert recommendations for correcting your sleeping posture and alleviating various ailments.
Shoulder pain
If you wake up with a sore shoulder, it’s advisable to avoid sleeping on your side, especially on the sore shoulder. Sleeping on your stomach is also not recommended, as it causes shoulder misalignment.
The best sleeping position is on your back. Use a thin pillow, preferably an orthopedic one, under your head. Place another pillow on your stomach and hug it. This will keep your shoulders in a correct and stable position.
If sleeping on your back doesn’t work for you, try sleeping on the side opposite your sore shoulder. Bend your legs slightly toward your chest and place a pillow between your knees. Avoid sleeping with your hand under your head, as this creates an unnatural position for your shoulder.
Back pain
When dealing with back pain, it’s essential to maintain the natural curvature of your spine. If your mattress is too soft, it’s time to replace it. Sleeping on your back is probably the best position for you.
Place a pillow under your knees to help restore the spine’s natural curves and reduce tension on your tendons. You can also try placing a small, rolled-up towel under your lower back for extra support.
If you prefer to sleep on your stomach, place a pillow under your abdomen and pelvis to prevent your lower back from sagging forward. If you sleep on your side, adopt the fetal position.
Bend your legs slightly toward your chest, keeping your back naturally arched, and place a small pillow between your knees. This can help relieve pressure on your lower back.
Neck pain
As with back pain, your neck needs to be well supported while you sleep. Sleeping on your back with a pillow under your head and another under each arm is usually the best option. People with neck problems should choose their pillow carefully, favoring orthopedic or roll pillows.
If you prefer to sleep on your side, make sure your pillow isn’t too high. It shouldn’t be thicker than 15 centimeters. Ideally, the pillow height should match the width of one of your shoulders to keep your neck in the correct position.
If you sleep on your stomach, use the thinnest pillow possible. However, it’s best to avoid this position because it forces you to keep your head turned to one side all night, which can strain your neck muscles.
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Difficulty falling asleep
Turning off screens before bed can be difficult, but it’s an essential step if you’re having trouble falling asleep. The light from screens disrupts our sleep-wake cycle.
Avoid consuming caffeine—whether it’s coffee, energy drinks, soda, black tea, or chocolate—at least six hours before bed. Exercising in the morning or afternoon also helps tone your entire body, improve circulation, and help you fall asleep faster.
Difficulty waking up
Everyone seems to suffer from this problem, but it’s surprisingly easy to solve. Set your alarm for the same time every day, including weekends. If you want to get up early, you also need to go to bed early.
Snoring
If you tend to snore, avoid sleeping on your back, as this position causes the tissues in your throat to collapse and your tongue to fall back into your throat, narrowing your airway.
Choose your pillow carefully, as pillows that are too soft can tilt your head back and worsen snoring. Use an extra pillow or raise the head of your bed a few inches to prevent your tongue from falling back into your throat.
Sleeping on your side is a better option. In this position, nothing restricts airflow. Additionally, doing specific exercises for the tongue and throat muscles can strengthen them and reduce snoring.
Leg cramps
Leg cramps are sudden spasms or contractions of the calf, foot, or thigh muscles. Nearly 80% of people suffer from this problem, regardless of age. Nighttime leg cramps are often linked to illness, nerve damage, or a deficiency of certain trace elements. If you frequently suffer from cramps, it is advisable to consult a doctor.
A good way to prevent cramps is to stretch and strengthen your calf muscles. You can try yoga or massaging your legs before bed. However, to achieve good results, you need to exercise regularly.
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