According to the Sleep Foundation’s sleep satisfaction tool, only a little above average enjoy their sleep. In the research carried out by sleep foundation, 44% of the study cohort had issues with enjoying their sleep. Sleep is crucial for a healthy life. Your sleeping habit can influence your daily activities, which is why people are advised to rest well. Your entire day can be affected negatively if you wake up with body pain.
There are several ways to enjoy one’s sleep and avoid pain when you wake up. The type of mattress is a factor, your sleeping ritual before sleep is another, and your sleeping position is a vital one. Many people experience back pain due to poor sleeping positions. The natural curvature of the spine needs to be maintained during sleep to ensure painless aftermath. This is why knowing the best sleeping position to avoid pains is essential.
Left or Right sided sleeping position
It is famed that pregnant women are advised to sleep on their side, preferably on the left side. If you want to enjoy your sleep, try sleeping on your side. Sleeping on one’s side removes the possibility of compressing your heart, lungs, abdominal organs, and obstructing adequate respiration.
Below are the tips on sleeping on whichever side you choose:
- Make sure to rest your shoulder on the mattress and ensure the entirety of your sides is on the bed.
- In places where the body is not making full contact with the mattress, add a small pillow to support that area and ensure a connection.
- The knees can be tricky and wide apart, keep a pillow between them.
The benefit of this mode of sleeping is its influence on proper alignment in your hips, pelvis, and the back. This is also the reason why one should alternate the sides being slept on routinely.
The Fetal position
It’s precisely what you’re thinking of, sleeping like a baby. Babies are cute when sleeping peacefully, that’s how your peaceful your rest will be in this position. It provides ample stability for the back.
- You are basically curling into this position.
- Lay on your side and tuck your knees to your chest
- Slightly bend your back as you move your knees and try to interchange sides for balance.
This sleeping position relaxes the back, which is used more often than realized. Sleep like a baby and give your sleep the much-needed touch it has been missing.
Sleep on your Back
Several people have benefited from sleeping on their backs. However, don’t sleep without this subtle augmentation. Prepare a pillow to be placed under your knee after laying on your back.
In order to enjoy absolute comfort, you add a little roll of towel or blanket under your spine.
Sleeping in a Prone State
If you enjoy sleeping on your stomach and still want to care for your back, you have to watch out for a few things. It’s most likely going to force you to turn your head in order to breathe. It is for this reason that you should use a pillow for your head and lower belly.
- The pillow at the head helps with breathing as well as relieving stress on the neck and the shoulder.
- The pillow on the midsection raises it for balance and eases the stress on the back.
Even when the case of Sudden Infant Death Syndrome [SIDS] came up, many thought sleeping in a prone position was responsible, but a recent study showed altered response to hypoxia negating that as a key factor. It was discovered that substance misuse and abuse in the mothers of those babies had more role to play rather than prone sleeping.
The Recline Sleeping Position
Scientists have discovered that the occurrence of back pain in society is becoming higher. The most common culprit happened to be pains of the lower back. This sleeping position also requires an individual to rest on the back, but then the person is having a reclined rest. People with isthmic spondylolisthesis have immensely benefited from using the recline position to sleep. This supine position provides a unique balance and stability. Its focus on lower back has made it favorable for many people, especially the elderly ones, those with back issues, and those struggling with proper sleep.
As earlier discussed, a proper sleep entails much more than your sleeping position. You have to be faithful to particular sleeping time. This will help your body also adjust to a consistent rhythm so that once it’s time, your body mechanisms align just for sleep. Also, you can try yoga or a warm or cool bath just before retiring to bed. This can be quite relaxing as it will set the tone for a relaxing and refreshing sleep.
Additionally, if you love taking caffeine-containing drinks, such as coffee and energy drinks, reduce their intake, and replace with aromatic tea. If you’re not a fan of tea, and you must savor the taste of your coffee, or down a can or bottle of energy drink, that’s fine. However, limit the consumption of these drinks to early afternoons. This is because caffeine-containing substances excite the brain and affect sleep, whether it’s needed or unwanted. Finally, any form of vigorous activity should be avoided, although some people need fatigue to rest well. It is still advisable to do the strenuous work, and exercises in the day and leave the evenings for resting alone.
Mothers were found to struggle more with sleeping well compared to Fathers and children. This was a finding in the field of family psychology, which showed that stress affected sleep in child-bearing women. Therefore, you may want to seek expert advice if you have a sleeping disorder. It can be quite damaging both to one’s mental state and social health. However, one of the best ways to start making progress will be to take the above tips on best sleeping position to avoid body pains and troubled sleep. This may be the only thing necessary for a wonderful sleep.