We spend about a third of our lives sleeping. The quality of our night's sleep and our general health are closely related to our sleeping posture and the activities we engage in prior to bedtime.
We have compiled expert advice on how to obtain a good night's sleep to address all of your health issues:
Discomfort in the shoulders
Avoid sleeping on your side if you wake up with a hurting shoulder, especially if the pain is concentrated on one shoulder. On the other hand, sleeping on your stomach might lead to shoulder misalignment.
Lying on your back is the ideal position for sleeping. You should place a thin pillow (preferably an orthopaedic one) behind your head. For those who have trouble sleeping on their backs, there are several options. Place a cushion between your knees and raise your legs toward your chest. In order to avoid an awkward shoulder posture, it is not recommended to sleep with your hand beneath your head.
Back pain
Maintaining your spine's proper curvature is critical if you suffer from back discomfort. A new mattress may be necessary if your current one is too soft.
The most comfortable position for you is probably on your back. Pillows beneath the knees can assist in the restoration of your spine's natural curvature and the reduction of strain on your tendons. In addition, you may want to place a wrapped towel under your lower back for added support.
A pillow should be placed beneath your lower belly and pelvis if you sleep on your stomach, so that the small of your back does not shift forward.
If you like to sleep on your side, then the foetal position is optimal. In order to keep your back in an arched position, raise your legs slightly toward your chest. Place a small cushion between your knees for added comfort. This helps relieve the pressure on your lower back.
Pain in the neck
Neck discomfort can be alleviated by sleeping with a pillow under your head, like with back pain.
Most people find that resting on their backs with a pillow under their head and one under each of their arms is the most comfortable position to be in. When it comes to pillows, those with neck issues should go for orthopaedic or roll pillows.
Make sure your pillow isn't too high if you want to sleep on your side. More than six inches of thickness is excessive. In order to keep your neck in the proper posture, the height of your pillow should ideally match the breadth of one shoulder.
If you sleep on your stomach, choose the smallest pillow possible. You should avoid sleeping with your head inclined to one side since doing so will put undue strain on your neck.
