Is there an ideal posture for sleep?
We all know that bad postures held too long can lead to stiffness. We think, among other things, of stiffness in the neck and upper back when you spend too much time on your cell phone or on the computer. On the other hand, there is an activity that is often underestimated; sleeping! We spend on average between 6 and 9 hours a day sleeping and if we live 80 years, that is equivalent to sleeping between 20 and 30 years without stopping. That’s a lot of time! Especially if our posture is not ideal. But what is the best sleeping posture?
The posture on the stomach
It is not so easy to determine an ideal posture valid for all. One thing is certain, the posture on the stomach is not recommended. The reason is very simple. Unless you are able to breathe through your pillow, normally you turn your head to breathe and in addition you have your head tilted back because of the pillow. Also, the legs should be kept straight, but often one leg is raised to the side. Therefore, the pelvis is found in slight rotation with an increased extension of the lower back. If you try to hold this position for a while, you will find that it is really uncomfortable, so why keep it for several hours overnight. So, sleeping on your stomach: to avoid!
The posture on the back as well as on the side
As for sleeping on your back and on your side, it’s not so clear cut. Indeed, it depends on your physiognomy (the way your body is made) and also on your health condition. Both positions have advantages and disadvantages. It remains to be seen which one is comfortable for you and which does not contribute to aggravate any problem you may have.
What about the pillow?
Now that we have discussed the position as such, what about the pillow? Whether feather or wadding, buckwheat or memory foam, there are certain aspects to take into account depending on your sleeping position.
- If you sleep on your back: the pillow should not be too thick so as not to bend your neck too much forward, but it should be able to support its normal curve.
- If you sleep on your side: the pillow should be thick enough to fill the space between the shoulder and the hollow of the neck. This will prevent the head from falling too much or being too high. You have to try to keep the spine as aligned as possible.
- If you are constantly tossing: there are no quick fixes, but there are certain types of pillows that allow you to sleep on your back as well as on your side. (We have some at the clinic that you can try!)
Obviously, changing a sleeping posture can take a long time. Do not be discouraged and make small changes each time. If you want advice or if you accumulate stiffness caused by your sleeping position, do not hesitate to come and see us at the clinic.
Remember that each condition is unique! Do not hesitate to contact us if you need!
Looking forward to being able to help you!
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Dr Frédérick Bériault
Chiropractor