After a long day, your back’s muscles and ligaments relax and mend themselves while you lay down and sleep. Therefore, having a bad posture will negatively impact this healing process and might lead to disrupted sleep, increased tension, and poor circulation.
But, how will you be able to fix your posture when you’re snoozing? In this article, we will discuss the ways on how to fix your posture while sleeping, and provide solutions that can help you maintain them even when you’re not awake.
Can I still fix my posture even when I’m asleep?
You might think that it’s impossible to be alert and fix your posture when you sleep. It’s true that when you sleep, your mind loses control of your body, making every motion and posture involuntary. But the good news is you can fix your posture when you sleep. Before diving into the solutions, the first thing you need to do is to identify your sleeping positions.
3 Types of Sleeping Positions
If you want to fix your posture while sleeping, you must understand that the position may have a large impact on the quality of your sleep and how you feel when you wake up. The three most common sleeping positions are Lateral, Prone, and Supine.
First type of sleeping position is the Lateral Position. This is where you sleep with your head and torso on the left side. With Lateral, your arm could be under the body, slightly forward, or stretched out, with pressure on the left shoulder. The legs can be stacked, with the left leg at the bottom. Aside from preserving your spine’s natural curve, it keeps your airways open so it’s ideal for people who snore or have sleep apnea. However, the drawback for lateral sleeping position is that it may cause wrinkles on the side of your face that is in contact with the pillow.
The next one is the Prone Position – this involves you sleeping on your stomach with your head inclined to one side. While it may help reduce the sound of snoring, the prone position or stomach sleeping is considered as the worst sleeping position. It may cause neck and back pain, as well as breathing problems if airways become obstructed.
Finally, the Supine Position, which is considered the best sleeping position. This is where you recline flat on your back with your arms at your sides. Compared to Lateral and Prone, it’s Supine that keeps your neck, spine, and head in a neutral posture.
The Best Sleeping Position
Maintaining a neutral spine while lying on your back might help you avoid overstretching and reduce stress on your muscles and bones. If you have acid reflux, the raised position of the esophagus during supine makes it more difficult for stomach acid to flow back up. And since Supine does not put pressure on your face, it also reduces the likelihood of facial creases and wrinkles.
How can I fix my posture when sleeping?
Sleeping in a Supine position is helpful in fixing your posture when sleeping. Still, even if you’re a Lateral or Prone sleeper, there are effective ways to fix and maintain your posture, such as creating enough space for movement, and getting the suitable sleeping essentials.
Check your space and mattress
You can fix your posture when sleeping by having a designated and comfortable space to sleep on. If you’re sleeping with your partner or kid, make sure that you still have enough room to rest your body completely.
Having an old mattress with slopes and bumps might not be the best foundation for fixing posture when you sleep, according to Oakland Lifestyle Medicine. If your hips are wider than your waist, soft mattresses might assist maintain your spine straight. But if you have hips that line up with your waist, a firmer mattress may provide more support. A good mattress should give you enough firm support that you don’t wake up feeling worse than when you went to bed.
Pillows, pillows, pillows
The best sleeping position for posture is supine, and additional pillows to areas such as the lumbar region, under your legs, and by your sides can help you maintain it, according to the University of Rochester Medical Center.
Your lower back has a natural curve, which must be maintained while sleeping. To fix your posture while sleeping, you can use a tiny pillow or a rolled-up towel to keep your lower back from flattening out while you sleep.
You should also maintain a neutral position to guarantee optimal alignment of your head and neck. The pillow you use for your head should be comfortable and must support your neck’s natural curve.
You should also try placing a pillow beneath your knees and under your legs to assist relieve low back pain. If you sleep on your side, you can place a pillow between your knees. This will keep your upper leg from dragging your spine out of alignment and will relieve stress on your hips and lower back if you sleep on your side. Overall, the trick is to fill any gaps between your body and the mattress with pillows.
Yes, it’s possible to fix your posture while sleeping. The first step is identifying the right sleeping position. Among Lateral, Prone, or Supine, the Supine position is the best for preserving a neutral spine, decreasing stress on muscles and bones, and even preventing acid reflux and facial creases.
Regardless of your sleeping position, you can fix your posture while sleeping by ensuring a spacious sleeping environment, and having the right sleeping essentials like a mattress and pillows. These seemingly minor changes can have a major impact on your overall health.
Having the proper posture while sleeping can contribute to deep, restful sleep, reduced muscle tension, and enhanced circulation.
Still, keep in mind that good posture should not be limited to your sleeping hours. Practice good posture in your daily life, whether you’re sitting, standing, exercising, or doing physical activities to achieve faster, and high-quality results.