We spend about a third of our lives sleeping, and the quality of our sleep, as well as our overall health, depends directly on our sleeping position and the habits we adopt before bed. Here are some recommendations from specialists to correct your sleeping posture and relieve various ailments.
Shoulder pain
If you wake up with a painful shoulder, it’s recommended to avoid sleeping on your side, especially on the affected shoulder. Sleeping on your stomach is also not recommended, as this can cause shoulder strain. The best sleeping position is on your back. Use a thin pillow, preferably an orthopedic one, under your head. Place another pillow on your stomach and hug it with your arms. This will keep your shoulders in a correct and stable position.
If sleeping on your back doesn’t work for you, try sleeping on your side, away from the painful shoulder. Bend your legs slightly towards your chest and place a pillow between your knees. Avoid sleeping with your hand under your head, as this creates an abnormal position for the shoulder.
When you experience back pain, it’s important to maintain the natural curve of your spine. If your mattress is too soft, it’s time to replace it. Sleeping on your back is probably the best position for you. Place a pillow under your knees to help restore the natural curves of your spine and reduce strain on your tendons. You can also try placing a small rolled-up towel under your lower back for added support.
If you prefer to sleep on your stomach, place a pillow under your belly and pelvis to prevent your lower back from arching forward. If you sleep on your side, choose the fetal position. Bend your legs slightly toward your chest, keep your back naturally arched, and place a small pillow between your knees. This can help relieve pressure on your lower back.
Neck pain
Just as with back pain, your neck needs proper support while you sleep. Sleeping on your back with a pillow under your head and another under each arm is generally the best option. People with neck problems should choose their pillow carefully, opting for orthopedic pillows or rolling pillows.
If you prefer to sleep on your side, make sure your pillow isn’t too high. It shouldn’t be thicker than 15 centimeters. Ideally, the pillow’s height should match the width of one of your shoulders to keep your neck in the correct position.
If you sleep on your stomach, use the thinnest pillow possible. However, it’s best to avoid this position, as it forces you to keep your head turned to the side all night, which can strain your neck muscles.
Difficulty falling asleep
