Here's how to sleep on your side without getting a sore neck or back
Are you a side sleeper looking to avoid waking up with a sore back or neck? While back sleeping has long been touted as the ideal position for a pain-free slumber, side sleeping actually has its own set of benefits if done right.
Research from the Department of Public Health and Nursing at the Norwegian University of Science and Technology reveals that side sleeping is more common among older adults and those with a higher BMI. However, the key to reaping these benefits lies in perfecting your sleeping position to prevent spine, neck, and joint discomfort.
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How to side sleep like a pro??
First things first, ensure your mattress is medium-firm and supportive. Place a firm pillow under your head to keep your neck aligned with your spine.When transitioning to your side, start with your left side. Align your ears with your shoulders and maintain a neutral chin position¡ªavoid tucking it into your chest or letting it drop.Keep your arms and hands below your face and neck, parallel to the sides of your body for optimal comfort.
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To maintain proper spinal alignment and prevent hip and knee joint strain, place a firm pillow between your knees, especially if you suffer from low back pain.For added comfort and to reduce pressure on your back, slightly elevate your knees towards your chest.
Should you sleep on your left or right?
Now, which side should you favor, left or right? Sleeping on your left side is generally believed to offer more health benefits, including relief from sleep apnea and chronic lower back pain. However, both sides can be beneficial, so feel free to switch positions throughout the night based on your comfort.It¡¯s normal to shift positions during sleep, including moving onto your back. Just try to avoid stomach sleeping, which can strain your spine and organs.
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Mattress plays a key role too
When it comes to choosing the right mattress for side sleeping, finding a balance between soft and firm is key. A soft, plush mattress may feel cozy initially, but it lacks adequate joint support and can lead to morning aches as your body sinks into it. On the other hand, an overly firm mattress can be uncomfortable and fail to support your body¡¯s natural curves and sleeping position.
The best way to find your ideal mattress is to try different options. Visit a store to test out mattresses or opt for a trial version at home to see how it feels over time. If you¡¯re not ready to invest in a new mattress, you can improve support on your current one by placing plywood boards underneath a softer mattress.
So, side sleeping can be a game-changer for your sleep quality and overall health, as long as you pay attention to your sleeping position and mattress choice. With these tips, you can wake up feeling refreshed and free from morning pains. Happy sleeping!
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