It doesn’t matter if you’re young or old. We all love curling up in bed after a long day at work. It’s just really hard to find the right posture. A proper sleeping pose can relieve stress, reduce stiffness, and decrease pain. In today’s topic, we’ll discuss the 6 best sleeping positions. Is sleeping on your back beneficial? What about the fetal pose?
Sleeping on your back
Resting on your back is one of the most popular sleeping positions with plenty of benefits. When you’re lying flat on your back, it’s easy to keep your spine in alignment and evenly distribute your body weight.
This will prevent you from experiencing any potential aches in the back or neck. If you’re suffering from congestion due to allergies or a stuffy nose, sleeping on the back is the best option for you. Since you’re facing upwards, there’s no pillow or mattress pressing against your face, contributing to wrinkles.
So sleeping on your back also comes with skin benefits. If you have spinal pain, neck pain, or nasal congestion, this is the best way to sleep. Remember that your body restores and repairs itself while sleeping. The way you sleep can affect this process depending upon how effectively it helps the natural curvature of your spine.
Remember that your pillow should support your head, the natural curve of your neck, and your shoulders. You can also experiment by adding different pillows to determine what works best for you. What’s your favorite sleeping position?
Sleeping without a pillow
We spend 33% of our lives sleeping or resting, so it’s important to choose a pose that can prevent you from waking up in the morning with new aches or pains. Did you know your pillow has a lot to do with your sleep quality? If you’ve been waking up with a sore neck, terrible headache, or rapid heartbeats, you need to get rid of your pillow.
Sleeping without pillows is highly beneficial for your neck and back. It will allow you to rest in a natural position without any pain. Using a pillow that’s too soft can strain your neck muscles and decrease the blood flow to your head. A hard pillow will deform the position of your spine and cause back pain.
Sleeping without a pillow will help you to feel well-rested in the morning. Aside from curing the pains, it allows the pores on your face to breathe properly. This decreases perspiration and buildup of oil. It’s extremely helpful with acne.
I understand it can be quite difficult to suddenly get rid of your pillow. To start, you can fold a blanket or towel to give your head some height. Make sure it’s slightly lower than the pillow you were using. You’ll gradually become more comfortable, as your neck and head are now more leveled with your back.
Put a pillow under your knees
If you find it challenging to sleep on your back, placing a pillow under your knees can assist you with the posture. A small pillow or rolled towel will reduce stress on your spine, and support the natural curve in your lower back.
There are multiple benefits of sleeping with a pillow under your knees. It’s a potential way to reduce pain in the back or hip. If you prefer sleeping on your back, or cannot sleep on your sides due to body pain, you may find this pose a lot more comfortable. Sleeping with a pillow under your knees will help you to keep your back neutral and provide extra support. It evenly distributes your weight against the widest part of your body.
If you have issues on both sides, this is the best sleeping position for you. A pillow prevents you from rolling over into a bad position in the middle of the night. Don’t underestimate the importance of your sleeping posture. You’ll have a much more refreshing and productive day.
This is a very popular sleeping position. This can be beneficial to pregnant women or people with lower back pain. The fetal position refers to the posture where a person is curled up into a ball with their knees drawn into their chest and chin tilted downwards. It’s supposed to resemble a baby in the womb. This position is also known to reduce snoring. Remember to keep your posture loose and relaxed if you sleep in the fetal position. This is so you can avoid any joint pain or stiffness.
Side sleeping with an additional pillow
If you prefer sleeping on your side, placing a firm pillow between your knees will make the pose all the more comfortable. This posture will prevent your upper leg from pulling your spine out of alignment and decrease stress on the lower back and hips. This position can also help people with sciatic pain if they sleep on the side opposite of where it hurts. Placing a pillow between your knees while side sleeping aligns your hips, and takes pressure off the pelvis. Remember to alternate sides if you’re a side sleeper. Sleeping on one side while on an ill-fitting mattress can cause muscle imbalance and pain. When you sleep on your side you’ll notice how your hip alignment changes with and without a pillow between your knees. Pull your knees up slightly towards your chest.
The pillow placed under your head should serve as support to keep your spine straight. You can also keep a rolled towel or small pillow under your waist to offer more support to your spine. Sleeping on your side with a pillow between your knees is an ideal position for pregnant ladies. It allows for optimal blood circulation and keeps your uterus from putting pressure on your liver. You can also go for a U or C-shaped pillow to make sleeping on your side all the more comfortable.
Cuddling while sleeping
If you’re someone who enjoys cuddling, you can definitely see its impact on your sleep quality. Falling asleep while cuddling with your partner can be romantic and even help you to sleep better. Physical contact such as cuddling can increase the release of dopamine and serotonin in your body.
These hormones regulate your mood and lift feelings of depression and hostility. Cuddling while sleeping can help you to regulate your sleep-wake cycle, and improve the quality of sleep. Cuddling can also resemble therapeutic touch. Cuddling can increase dopamine levels, which may help reduce pain.
Face-to-face cuddling, spooning, or even back-to-back cuddling are some of the best positions for sleep. Cuddling while sleeping can help people lower their stress, and get into a more relaxed state of mind. Remember that cuddling is not absolutely something you need for a happy relationship.
It’s important that you talk with your partner about your sleep needs, and figure out a solution that works for you both. Sleep poses are not the only factors you need to consider for a comfortable night’s sleep. A supportive pillow or a perfect mattress could also help you feel refreshed in the morning.
You can also clean your bedroom to increase the quality of your sleep cycle. Remember to spread clean sheets and vacuum the mattress frequently to avoid impairing your sleep. Don’t forget, the position of your bed also matters when you want a good sleep. Use your curtains or blinds to make sure the room stays dim at night.