Lifestyler with Josie McKenlay: Ideal sleeping positions

Josie McKenlay 14:44 05/03/2015
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  • Most of us need six to eight hours of it per night at a time that suits our body: some people are early birds, some are night owls.

    Do you wake up feeling tired? Do you wake up with aches and pains? Do you wake yourself up with a sudden snort and a really dry mouth? If the answer is yes, then perhaps you should try a different sleeping position if you have already done the obvious things like changing your mattress, going to bed on time and avoiding meals late in the evening.

    Most of us need six to eight hours of it per night at a time that suits our body: some people are early birds, some are night owls.

    We should jump out of bed feeling refreshed and ready to take on the world, so if this is not the case, you need to look at why.

    Apart from a decent mattress and enough hours of slumber, your sleeping position can have a big impact on sleep quality.

    Perhaps some of the following suggestions could help:­

    1. Back pain: If you wake up with a stiff, painful back, it could be sorted out with something as simple as sleeping in a different position.

    Sleeping on your back could help: when you lay flat on your back with your legs stretched out, your spine is perfectly aligned in neutral position – the best alignment for your back.

    If it’s not immediately comfortable, try placing a pillow under your knees or a rolled towel under your waist where you have some space for the natural lumbar curve.

    If you prefer sleeping on your side, and 57 per cent of people do, put a cushion between your knees for pelvic support.

    This is also a good position if you have hip or knee problems.

    If you are one of the 11 per cent who like sleeping on your belly, put a pillow under your abdomen to prevent your lower back from hyper extending.

    2. Neck pain: Apart from avoiding sleeping on your abdomen, the way to prevent neck pain is resting on your back.

    You can buy special pillows that have a hollow for your head so that your neck is supported and maintained in a neutral position.

    Just one pillow is best and if you don’t have a special pillow, try rolling up a towel to fill up the space between the neck and mattress for support.

    Too many pillows will put stress on your neck.

    If you really must sleep on your side, use a pillow of sufficient height to keep the neck aligned with the rest of the spine otherwise your shoulder will be hunched up which will lead to neck pain.

    3. Shoulder pain: If you have a shoulder injury, avoid sleeping on that side.

    Sleeping on your back is best, but if you sleep on your other side, you can try laying on a pillow lengthways with the arm of the affected shoulder wrapping around it.

    This avoids moving the shoulder too far back and will keep it in a more relaxed position.

    4. Snoring/sleep apnea: This can lead to disturbed sleep and happens when you sleep on your back so that the tongue and soft tissues of the throat collapse and obstruct the airways.

    Sleeping supported at a 45 degree angle can help or sleep on your side.

    If you choose your side, put a pillow behind you to stop you from rolling onto your back.

    A 45 degree angle can also be a great position if you have a cold, sinus trouble or are pregnant.

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