Neck pain can make everything difficult. It hurts to turn our heads to anything if you are trying to work, walk or even eat.
Your sleep position matters more than you might think. Since one-third of our time are on the bed, having a bad sleeping posture is the cause of many neck pain. There are three main types of position.
Back sleeper
This position evenly distributes weight the full length of the body’s largest surface. It also minimizes pressure points and ensures good alignment of the head, neck, and spine.
Placing a small pillow under the knees can provide additional support and help maintain the natural curve of the spine.
Steps to back sleep (The Starfish Position)
Make sure to use a suitable pillow to get the best position.
Placing a small pillow under the knee for support
Bring your arms up to the sides of your pillow
Spread your legs
Side Sleeper
It is found that sleeping on your left side can reduce snoring, while sleeping on the right side increased heartburn and acid reflux, which suggests it could be a good reason for switching sides at night.
Putting a pillow between your lower legs will help better align your hips to avoid low back pain
The best mattress for side sleepers is medium-firm. You feel pressure on your shoulder and hip if the mattress is too firm. If the mattress is too soft, your spine will not align and it is bad for spinal health.
Stomach Sleeper
Back sleep can increase pressure on your spine
The only benefit for this position so to reduce snoring, while this position can cause both neck and back pain. Also adding a lot of strain to your muscle and joints. Placing a pillow under your lower belly might reduce back pain.
We don’t recommend this position.
Choosing suitable pillow thickness is important
Pillows for back sleepers
Thin pillow is suitable for back sleepers. Ask your family to take a picture of your neck curve when you resting your head on the pillow to check the thickness. The neck curve should look similar when standing with good posture.
Side sleepers need thick pillow since heads should position in the middle of their shoulders. Ideally, the suitable pillow height will support your head entirely without feeling any pressure on the neck. Test with different pillow height to find the most comfortable thickness.
Stomach sleepers need a very thin pillow to match the neck curve. A thick pillow will increase the pressure on the neck and may harm in the long term.
In conclusion, the best sleeping posture is where the spine is in a neutral position, which is back sleeping. We recommend back sleeping as the solution to good spinal health.
Taking the time to gradually train yourself to sleep in a new position could be the secret to improving your spinal health and sleep quality. Stay relax when you are not comfortable with the new sleeping position. You can always try modifying your favourite sleep position to make sure you’re getting the best result.
FAQ
What is the best way to sleep?
It depends. But in general back and side position are better than the stomach. If you want to reduce snoring, try side sleeping. If you want a neutral position for your spine, back sleeping is the best choice.
Which direction are better for side sleepers?
Left side, since it relieves pressure from your liver and better blood circulation.