Have you ever noticed that no matter how hard you try, you just can’t seem to feel comfortable sleeping? Perhaps you’ve bought countless sleep aids and still find that you wake up with a stiff neck, lower back pain, numbness in your hands or legs, headaches, or even sinus congestion? Given that we spend close to a third of our lives sleeping and another ten percent of our lives lying in bed, that’s a staggering amount of time to be uncomfortable. Poor sleeping posture can lead to a variety of secondary conditions, most notably musculoskeletal pain and numbness.
Sleeping in poor spinal positions for long periods of time can lead to osteoarthritis of the neck, degenerative disc disease, and neurological impairment of the upper extremities. Research shows that a staggering 65% of the US population who experience chronic neck and back pain report consistently interrupted sleep, and that 62% of the population report waking up early due to pain neck and back. In fact, pain is the number one cause of insomnia. While it is important to have a comfortable mattress, the position in which you sleep should be a priority to avoid further discomfort.
Side lying: Ultimately, your spine should be as straight as possible on its side without twisting or twisting. Lie on your side with two long pillows, one on each side of you, and place one between your knees and hug the top to keep your spine aligned to prevent twisting. Place the other pillow behind your spine, so when you roll over you can use that pillow instead of struggling with the pillow on the bed. Arms should be bent 90 degrees around the pillow to prevent the shoulder and wrist from getting stuck under the pillow. A specialized contoured pillow is preferred and the head should be exactly in line with the sternum. Be sure to make sure the glabella (center point between the eyes), philtrum (center of upper lip), and sternum are in a straight line when lying on your side. If the pillow is too big or too small, it can cause the neck to become misaligned and displaced, leading to muscle spasms and pain.
lying on your back: Use a contoured pillow that accentuates the natural curve of your neck, such as a tempurpedic pillow. The skull should be at the back as a pillow is placed under the neck. Avoid pushing up on your shoulders and thick pillows that push your head forward. Try to avoid sleeping on your stomach, as it causes rotational stress and pressure on the discs and nerves. In fact, snoring can occur if the head is pushed too far forward or the natural circular curve of the neck is missing.
Reading and using screens in bed: The most preferred method for reading and other screen use in bed is to lie on a pillow on your stomach, with your head up, like a prone cobra pose in yoga. This will cause the natural curve of the neck to be extended, which helps to remedy anterior head syndrome. Anterior head syndrome is one of the leading causes of pain and numbness in the neck, shoulders, upper back, and hands, due to increased downward looking activities during our regular lifestyle.
It is important to be seen by a chiropractor or other health professional who specializes in correcting the structure of the spine to try to correct the primary condition. At our office, we do a comprehensive exam to see what the structure of the spine looks like, and then devise an action plan to correct the cause of most cases of neck and back pain, and shoulder and arm pain. Sleep quality is one of the important parts of health, and by changing subtle sleeping habits and postures; one can find more energy, a better mood, and less pain throughout their life.