Poor posture can negatively affect psychophysical well-being and disturb sleep. In addition to causing stress, circulatory problems and neck discomfort, chronic pain can also cause emotional strain. Considering whether your sleeping position is contraindicated is a very important step to take to combat these problems. By changing your posture you can be able to minimize the stress affecting your back, neck and shoulders.
Steps
Part 1 of 3: Improving Posture While Sleeping
Step 1. Assess how you currently sleep
Choosing a position that helps keep your back aligned is the first step to improve posture. If you have chronic problems such as headaches, back pain, heartburn, sleep apnea and / or fatigue, your sleeping posture can exacerbate these ailments. Consequently, it is good to sleep on your back or on your side.
- If you sleep on your side, place a pillow between your knees to keep your hips aligned and avoid twisting to rest your knee on the mattress.
- If you sleep on your back, you can also place a pillow under your knees to make sure your back is in an optimal position. However, remember that if you snore or have sleep apnea this position will only accentuate the problem.
-
If you sleep on your stomach, it will be more challenging to improve your posture. In fact, this is usually considered the worst sleeping position. It forces you to turn your head to the right or left, putting pressure on the spine. If you use a pillow, the head also assumes a higher position than the back. This can cause pain, numbness, and tingling.
If you sleep on your stomach and don't want to change, you can place a thin pillow under your pelvis and belly to try to at least partially decrease the pressure exerted on your neck
Step 2. Change your sleeping position
At first it will probably be difficult to get used to a different position. In any case, over time it will become more comfortable.
Step 3. Use lots of pillows
If you want to start sleeping on your back, put a pillow under your arms, under your knees, and maybe even on each side of your torso. If you want to sleep on your side, place a pillow between your knees and one or two behind your back to avoid rolling backwards. By using pillows, you will help your body stay still as you try to get used to the new sleeping position.
Step 4. Try to be patient
Once you are asleep, controlling your body position will be difficult, so trying to change it will take more of an effort. Over time, however, this will improve the quality of sleep and maybe the new position will be even more comfortable for you.
Step 5. Improve your posture throughout the day
To improve the quality of sleep, you should strive to have a correct posture even during the day. Ignoring this factor contributes to aches and pains that can force you to sleep in a certain position. At first, you may not be able to tell if you will assume a correct posture. So, when you start following procedures to strengthen your back and shoulders, you should check your posture several times a day with the help of a wall.
- Lean against a wall. Generally, in case of bad posture, the shoulder blades do not touch the wall. Push them down and in to bring them closer to the wall. Then, stretch your neck as if someone is pulling the back of your head upward. Move it back until your head touches the wall. Move your chin until it is parallel to the floor.
- Make sure you distribute the weight equally on both legs. Mirror yourself and recreate this posture to make sure your neck and shoulders are straight. Push your shoulders down as far as possible. Contract your abs.
- You could also seek help from a physical therapist. If you have trouble maintaining proper posture, you may need to see an expert who can show you the right exercises to strengthen the abdominal muscles.
Part 2 of 3: Improving the Quality of Sleep
Step 1. Consider your current mattress
It usually needs to be replaced about every 10 years. However, if it has become saggy or uneven, you wake up sore and you find that you rest better when you sleep away from home, it would be best to start looking for a new one.
Step 2. Learn to choose the right mattress
For a successful purchase there are many factors to consider. You should therefore know which characteristics to evaluate to choose it.
- It is preferable to choose a firmer mattress because it will support the skeleton better.
- If you can't afford this expense, try turning your mattress over and placing a plywood plank underneath for better support.
Step 3. Consider your current pillow
There are many factors to consider to understand how often a pillow needs to be replaced, including the quality and type of filling. In any case, just like with the mattress, if you wake up with a stiff neck or headache, it is good to start looking for a new one.
- To understand if your pillow needs to be changed, you can take a test. Fold it in half for 30 seconds, then let it unfold again. If it doesn't recover its original shape in a relatively short time, you probably need to buy a new one.
- If you notice that the pillow has a lot of bumps or a recess where you usually rest your head, you may need a new one.
Step 4. Find out how to choose the right pillow
As with the mattress, there are several factors to look into when buying. You need to know the features to consider to choose the pillow that's right for you.
- Since you will probably have to get used to sleeping on your side or on your back, you may want to choose a medium or thick pillow to support your neck well.
- The pillow should align the neck with the spine. He must not let him rise or fall in relation to his back.
Step 5. Check your room temperature
Make sure it's cool, but not cold. A temperature around 18 ° C is optimal for most people.
Step 6. Eliminate the noises
In some cases this won't be entirely up to you, but do your best to make the room as quiet as possible. Buy earplugs or turn on a fan to hide outside noises.
Part 3 of 3: Sleep Better
Step 1. Avoid heavy, fatty meals before bed
If you want to sleep on your back, try not to overeat before bedtime. Allow at least two hours to digest. Overeating can disrupt sleep.
Step 2. Walk for a few minutes before going to bed
If you have just risen from a sitting position, your pelvis has probably leaned forward and your posture is not correct. Take the wall test and walk around the house to loosen up your muscles.
Step 3. Go to bed and get up at the same time every time
To improve the quality of sleep, it is important to have specific daily habits, to be maintained even on weekends. If you go to sleep and wake up at the same time every time, you will help your body know when to prepare for sleep.
- If you end up going to bed later than usual one night, you should still try to get up at the same time. This way you won't mess up your habits too much.
- If you are very tired, try taking a short afternoon nap instead of sleeping late or going to bed earlier.
Step 4. Try to have evening rituals
Repeat the same actions every night before going to bed to let your body know it's time to sleep. For example, you could floss, wash your face, and wear pajamas. You could also do some gentle stretching or yoga. Finally, you can read for a few minutes before turning off the lights to help you fall asleep.
Better to exclude the use of electronic devices such as smartphones, televisions or computers. Even if they relax you, the lighting they emit can stimulate and even suppress the production of melatonin
Step 5. When you wake up, move
Walk, roll your shoulders, and do gentle stretching exercises. This can relieve pain and stiffness by improving posture throughout the day.
