The Best Sleeping Positions
What is Proper Sleep Posture?
In the quest for a rejuvenating night's sleep, Canadians are turning every stone, from high-tech mattresses to the latest sleep apps. Yet, amidst these advancements, a fundamental element often goes overlooked: the impact of sleep posture on overall well-being. Surprisingly, a recent Canadian study revealed that over 30% of adults suffer from sleep-related issues due to improper sleeping positions, underscoring the critical need for awareness and adjustment in our sleep habits.
This article from Axiom Chiropractic in Calgary dives into the essence of optimizing sleep posture to enhance chiropractic health, offering practical advice and tips to transform your nights from restless to restorative.
For a healthy night's sleep, consider sleeping on your side or back, as these positions generally support better spinal alignment and reduce pressure on the spine and joints, potentially leading to less pain and better sleep quality.
The Best Sleeping Positions
Side Sleeping: The Optimal Position
Ah, side sleeping, the crowd favorite! It's like the comfort food of sleep positions. But, doing it wrong is like burning your grilled cheese. Ouch! Let's make sure your body's aligned just right, so you wake up ready to take on the world, not groaning like a zombie.
In a 2016 study it was concluded that chronic low quality sleep impairs postural control in healthy adults. Finding the Goldilocks zone for many in Calgary is critical and offers a cozy balance that respects your back and neck.
The Mayo Clinic says, sleeping on the left side is best because it keeps pressure off internal organs and promotes healthy blood flow.
Supporting Your Neck and Head
Calgary chiropractors picture your head and neck like a delicate vase. You wouldn't want it tilting, right? Grab a pillow that keeps your neck straight. This way, you're not straining anything while you're off in dreamland. Your neck is like a bridge between your head and body; keeping it strong and straight prevents traffic jams, aka discomfort and pain.
The most important aspect of side sleeping is to ensure that the gap between your head and shoulder is filled properly. Too little cushion and your neck will be bent to the side, causing the muscles of your neck to strain. Too much cushion and your neck will be forced upwards, putting pressure on the joints of your neck.
Follow along as we continue to explore side sleeping as one of the top contenders for the best sleeping positions.
Aligning Your Knees with Padding
Ever wake up with sore hips? Let's fix that. Picture your knees like two peas in a pod; they want be close together, but not squished on top of each other. Slide a pillow between them. This is like a mini hug for your hips!
This simple act can be the difference between waking up ready to run a marathon or limping to the coffee machine while your sciatica is on fire. Allowing your pillow to remove the pressure from your knees is crucial for those with low back pain while sleeping.
Taking Pressure Off the Bottom Shoulder
Nobody likes waking up feeling like their shoulder's been through a wringer. Scooch that shoulder a tad forward. Rest your top hand on the pillow. Voilà! No more morning shoulder drama. Think of your shoulder as a a thin-walled balloon; you wouldn't want to put too much weight on it, right?
If you think there may be a deeper issue with your shoulder - give Axiom Chiropractic and their Calgary Chiropractor a call.
Back Sleeping: The Runner-Up for Optimal Rest in Calgary
Back sleeping is like laying on a cloud, if you do it right. It's great for your spine, but let's be honest, not everyone's a fan. If you're up for it, though, it could be a game-changer for your back. Plus, it's like giving your face a nightly spa treatment, avoiding all that pillow smushing.
This is all true when the body is properly aligned while laying on your back. If your pillow is too plush, it can force your neck into flexion and cause an ever-more common condition in our digital age, known as “Text Neck”. Chiropractors see and treat this chronic postural condition everyday in Calgary.
Benefits of Back Sleeping for Spinal Health
Laying on your back has its perks. Your spine stays in a happy, neutral position. Think of it as pressing the reset button on your back. Plus, no more face wrinkles from smushing your face into the pillow. Win-win! It's like telling your body, "Hey, let's keep everything straight and nice tonight."
Your quality of sleep as a back sleeper is also likely improved do to the opening of your airway. An open airway allows you to achieve a deeper, higher quality of sleep.
The Sleeping Position to Avoid from a Chiropractor Near Me
The Drawbacks of Stomach Sleeping
Stomach sleeping is like eating a giant burger right before a run on Memorial Drive in Calgary. It feels good at the moment but trust us, you'll regret it. It twists your neck and smooshes your face. When the neck is twisted, it can cause interference between your brain and the body, ultimately impacting your nervous system. Let's not even get started on what it does to your spine.
It's the equivalent of cramming your foot into a shoe that's two sizes too small. Stomach sleeping can also force your back into a hyperextended position and can even cause serious medical issues, like for example, a slipped or bulging disc.
Tips for Improving Calgarians Sleep Posture
Adjusting Your Pillow: The Key to Neck Alignment
Ever played Goldilocks with your pillows? Too high, too low... Just right is the goal. A pillow that keeps your neck straight is like finding the perfect pair of jeans. It just feels right. Imagine your pillow as a fluffy cloud, gently cradling your head in the sweet spot. The right pillow is critical for maintaining and in some cases, even improving your posture.
The Role of Knee Support in Side Sleeping
Remember the peas in a pod? Keeping your knees happy is key to sweet dreams. A pillow between them keeps your hips aligned. It's like a peace treaty for your lower body. It's the unsung hero of a good night's sleep, making sure your morning doesn't start with an "ouch."
Strategies for Transitioning to Back Sleeping
Thinking of switching to back sleeping? Start slow. A pillow under your knees can ease the transition. It's like dipping your toes in the pool before diving in. This gentle nudge to your sleeping habits could turn into the best decision for your back's future.
Sleep Posture in a Nutshell from a Calgary Chiropractor
In conclusion, embracing the right sleeping posture is more than just a pathway to a good night's sleep; it's a cornerstone of maintaining optimal chiropractic health. Could one sleep position be better than another? A Johns Hopkins expert explains when and why position matters.
By steering clear of stomach sleeping, understanding the nuances of side sleeping, minimizing head pillows, and exploring the benefits of back sleeping, Canadians can significantly improve their spinal alignment and reduce the risk of waking up with aches and pains.
Remember, it's not just about the quantity of sleep but the quality, which is greatly influenced by how we position ourselves throughout the night. With the guidance provided, we hope you're now equipped to make the necessary adjustments to your sleep routine, ensuring a healthier spine and more rejuvenating rest. Embrace these changes and enjoy the profound impact they can have on your overall well-being.
Here's to waking up feeling refreshed, aligned, and ready to take on the day, every day. If you aren’t sure if it’s your sleeping position causing your issue - feel free to reach out to us. We are just one adjustment away from your next great night’s sleep.
