Poor posture has a negative impact on physical condition and emotional health and interferes with sleep comfort. In addition to triggering muscle tension, inhibiting blood circulation, and making the neck feel sore, chronic pain can trigger emotional tension. If you experience these complaints, one of the important steps to overcome them is to consider the possible negative effects of posture during sleep at night. Pressure on the back, neck, and shoulders can be reduced by changing your sleeping posture.
Step
Part 1 of 3: Improving Sleeping Posture
Step 1. Consider your current sleeping posture
The most effective way to improve sleeping posture is to determine a posture that keeps the spine straight. If you have chronic problems, such as headaches, back pain, heartburn, snoring, and/or fatigue easily, poor sleeping posture may trigger or exacerbate these complaints. To fix this, start getting used to sleeping on your back or side.
- If you're used to sleeping on your side, tuck a pillow between your knees so your hips stay perpendicular to the mattress and your waist doesn't twist because you can't get your knees down to the bed.
- If you prefer to sleep on your back, support your knees with pillows to keep your back straight and comfortable. However, don't sleep on your back if you snore or have sleep apnea because this position makes the problem worse.
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If you feel comfortable sleeping on your stomach, try changing it as this is the worst sleeping posture. When sleeping on your stomach, you have to look to the left or right, which puts pressure on the spine. The impact is even worse if you use a head pillow because the position of the head is higher than the back. This condition can trigger pain, numbness, and tingling.
If you're used to sleeping on your stomach or waking up on your stomach, place a thin pillow under your pelvis and abdomen to reduce pressure on your neck
Step 2. Change your sleeping posture
At first, sleeping with an unusual posture may feel uncomfortable, but gradually, you can sleep soundly with a good sleeping posture.
Step 3. Use lots of pillows
If you want to sleep on your back, place pillows under your arms, under your knees, and on either side of your body. If you want to sleep on your side, place a pillow between your knees and 1-2 pillows behind your back so you don't roll backwards. The support pillow helps you stay in your new sleeping posture.
Step 4. Be patient
Changing your sleeping posture is not easy because you can't adjust your body position after falling asleep. However, good posture can improve sleep quality and over time, you may even feel more comfortable sleeping with the new posture.
Step 5. Improve your posture as you go about your daily life
In order to sleep at night with good posture, try to maintain good posture during daily activities. Sometimes, aches and pains force you to sleep in a certain posture. It may take you some time to understand what proper posture looks like. For that, take the time to check your posture on the wall several times a day while practicing back and shoulder stretches.
- Stand with your back to the wall. Many people have such poor posture that they cannot touch their shoulder blades against the wall. Pull your shoulders back while bringing your shoulder blades together so that your upper back touches the wall. Then, extend your neck like someone is pulling your head up. Move your head back until it hits the wall. Lower your chin so your face is facing straight ahead.
- Make sure you stand by dividing your weight evenly on both feet. Stand in front of a mirror in the same posture as above to make sure your neck and back are straight. Keep your shoulders away from your ears and engage your abdominal muscles.
- Ask a physical therapist for help. If you're still having trouble maintaining good posture, visit a physical therapist's clinic. He can show you how to practice stretching and strengthening your core muscles.
Part 2 of 3: Improving Sleep
Step 1. Check the condition of the mattress you are currently using
In general, mattresses need to be replaced every 10 years or more often if the funds are available. However, if your mattress is thinning or bumpy, you feel achy and sore when you wake up in the morning, or you feel better sleeping while traveling, it may be time to find a new mattress.
Step 2. Learn how to choose the right mattress
You need to consider various things in order to buy the most appropriate mattress. Therefore, take the time to find out how to choose a mattress.
- Choose a mattress that is a bit hard so that it can support the body well.
- If you can't change the mattress, turn the mattress over and place a board under the mattress for support.
Step 3. Check the condition of the head pillow you usually use
Many factors determine the time period for replacing a pillow, such as the quality and material of the pillow filling. As with the mattress, you may need to use a new neck pillow if your neck hurts or your head hurts when you wake up in the morning.
- In order to decide whether or not to change the pillow, fold the pillow into 2 equal parts, hold for 30 seconds, then release. If the pillow doesn't return to its original shape right away, it's time to buy a new pillow.
- Finally, if the pillow is very shabby or there is a large hollow where you usually lay your head, it's a good idea to use a new pillow.
Step 4. Learn how to choose the right pillow
Just like choosing a mattress, there are many things to consider when choosing a pillow. Take the time to find out how to choose the right pillow.
- Use a thick or slightly thick pillow to be able to support the neck because a good sleeping posture is on your back or side.
- Make sure you buy a pillow that keeps your neck and spine in a straight line. Do not let the position of the neck higher than the spine when the pillow is used to support the head.
Step 5. Adjust the air temperature in the bedroom
Make sure the air temperature in the room is cool enough, but not too cold. For many people, the most comfortable air temperature for sleeping is 22°C.
Step 6. Get rid of the noise that disturbs the peace
Even if there are things you can't control, make sure you can sleep peacefully. Wear earplugs or use existing equipment, such as a fan to drown out noise from outside the room.
Part 3 of 3: Enjoying a Good Sleep
Step 1. Do not eat a lot and avoid fatty foods before bedtime
To give food a chance to digest, make sure you eat dinner at least 2 hours before bed and don't eat a lot, especially if you want to sleep on your back. Night sleep usually feels uncomfortable if you eat a lot or eat fatty foods before bed.
Avoid eating large meals after 06.00 pm
Step 2. Get in the habit of walking for a few minutes before going to bed
When you just stand up from a sitting position, the pelvis is still pointing forward. This leaves you standing with poor posture. Check your posture by leaning against the wall and take the time to stretch your body by walking indoors.
Step 3. Get into the habit of going to bed at the same time every night and getting up at the same time every day
In order to sleep well, make a sleep schedule and apply it every day, including weekends. The habit of going to bed and getting up early in the morning at a certain time every day makes the body ready to sleep on schedule.
- If you go to bed later than your regular schedule, try to get up early in the morning so you don't disturb your sleep pattern.
- If you're very sleepy during the day, it's better to take a short nap instead of getting up earlier or going to bed earlier.
Step 4. Establish a bedtime routine
Every night, before going to bed, perform activities in the same order as a way of setting your biological clock so that you start to fall asleep at a certain time. For example, before going to bed at night, make it a habit to do light stretching or practice yoga, then brush your teeth, wash your face, and put on your pajamas. Finally, relax for a few minutes while reading and then turn off the lights.
Do not use electronic devices, such as cell phones, TVs, or laptops while doing your bedtime routine. Although pleasant, the light that is emitted will stimulate the brain, even inhibiting the production of melatonin
Step 5. Get moving if you wake up in the middle of the night
Take a moment to walk, rotate your shoulders a few times, and do light stretches to relieve muscle pain and stiffness. This method helps you improve your posture as you go about your daily life.
Tips
- Find out the results obtained to determine whether there are benefits of the new sleeping posture. How do you feel when you wake up in the morning? Have aches and pains reduced or disappeared so that the body feels more comfortable?
- When sleeping on your side, tuck a pillow between your knees and place a small pillow under your neck. This method has proven to be useful for insomniacs who are used to sleeping on their side.
