Sleeping is important – it’s recovery and healing time for your body.
If you’re not getting good sleep, your body will be prone to injury and illness. In the day our body goes into survival mode, which means you’re in stress response. This dials down your immune system because it’s not important in that short term need for survival.
Long term and consistent stress can increase your risk of illness and injury. This can make it harder for you to get good sleep because you’ll have adrenaline flooding your body, this will prevent sleep because your body thinks you are in danger.
Mattresses
The best way to get the right mattress is trying before buying. Visiting showrooms is a great way to choose what is best.
The idea of a cosy, soft bed may be idyllic, but it may also increase back pain. It’s important to try your mattress before committing.
I always avoid memory foam because you can sink in too well – if you’re suffering with back pain, it’s likely that you struggle turning in bed. Memory foam mattresses can increase the difficulty of this because you sink into it!
Pillows
The pillows you have depends on sleeping position:
Laying on your front = no pillows.
Laying on your back = flat pillows or none.
Laying on your side = pillow(s) the width of your shoulder so your neck is neutral.
Back Sleeping
This is the least stressful position for your body. If you feel tension in your lower back whilst sleeping on your back, put a pillow under your knees to create a slight bend. This takes the pressure off the lower back because it won’t be as stretched.
Putting a pillow under your knees will help if you have knee pain. The slightly bent position opens the joint to its greatest capacity. This takes pressure off if you have swelling in the area.
Side Sleeping
Shoulder pain and lower back pain can be issues when side sleeping. Pressure on the shoulder you are lying on can create discomfort, but this can usually be reduced with the correct pillow configuration.
Side sleeping can also cause discomfort in the lower back and pelvic area. This is because the legs are narrower than the pelvis. When you lie on your side with your legs together, the pelvis will roll forward slightly to incorporate the size discrepancy. Putting a pillow between your thighs will straighten the pelvis and prevent this.
Front Sleeping
This is beneficial for opening airways and can help you sleep soundly. However, most people have a level of stiffness in their neck created by sitting at desks and looking at phones. Sleeping on your front creates stress on the neck because your head is turned to one side. This is why I recommend no pillow when front sleeping. With a pillow added, an extension of the neck is created which increases the stress.
If you’re struggling with your back during sleep, contact me.
