It's happened to everyone at some point. You wake up from sleep and something is either sore or stiff. You have problems moving and it affects every aspect of your day, especially the cranky mood. Eventually it may settle down but it's such a pain!
Of course you know that having a massage can help!! In my years practicing as a therapist I have helped many clients suffering from a stiff/sore neck, back and hips from some sort of sleeping position. I get asked by these clients what position is best for sleeping. So here is my guide.
Like many other people, I myself am a picky sleeper. The environment has to be just right and my position is never consistent. So to those people out there that claim to "toss and turn" all night trying to find the right position, trust me - I get it. Whenever I am approached with this situation, I will always ask what position you usually sleep in. That will give me a better understanding of what your body is most comfortable with to fall asleep. There is nothing worse that trying to maintain the perfect position while sleeping if your not used to it. So it's better to slightly adjust your body so that you can still be comfortable while not putting too much stress on your body.
Side Sleepers:
This is generally considered the best position for sleeping. It can allow you to flex your hips and knees to take the pressure off of your back. Women who are pregnant can sleep in this position more comfortably.
The Set Up - Place 2 firm pillows on your bed, creating a small gap between them. Lie on your side, placing the lower arm in the gap to take the pressure off your shoulder. Have a third pillow under your head for additional support for your neck. A pillow between your legs will help keep your hips neutral and take the stress off your lower back. Finally a pillow to hug will keep your upper arm and shoulder from rolling forward or backwards during the night.
Back Sleepers:
Another alternative is sleeping on your back. Without proper positioning it may cause extra stress on your lower back or cause bouts of sleep apnea. An easy way to correct this would be to place a small pillow under your knees to support your lower back and a pillow under your head for your neck.
Stomach Sleepers:
Don't do it. I've heard from clients over the years that lying face down on my massage table is so comfortable that they could fall asleep. This position could cause a strain in the lower back after some time, not to mention the sinus congestion. If you are sleeping on your stomach, your neck will be rotated and/or flexed at an awkward angle, which could cause you to take up with torticollis. If you cannot get comfortable with any other position, try putting a pillow under your knees and a small pillow under your abdomen to support your back. The best alternative for stomach sleepers is the same position as side sleepers, but the hug pillow should be longer and thicker so that you can turn your body onto it to get the sensation of being on your stomach without the unnecessary stress on your back.
I hope this guide helps you find a great night sleep! If you still need more assistance on finding a sleep routine that works for you, please talk with your health professional. They can help you, or refer you to someone that will be able to assist you.
As always, thank you for taking the time to stop by today, and I hope you have an awesome day!
Reference:
Position Yourself for Great Sleep. (n.d.). Retrieved October 05, 2017, from http://bettersleep.org/better-sleep/sleep-positions/
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