What To Consider To Get Healthiest Sleep
What To Consider To Get Healthiest Sleep
Sleep is a big part of our lives. Even if we’re not getting eight hours — but there’s more to it than what you might think.
Following are the lists to fill your energy gap most of the time.
Choose the Best Mattress
If you want to choose from a greater variety, go the traditional route and feel the mattress before buying it. Most stores will also offer removal of your existing mattress. The downside is it can feel overwhelming and it's harder to compare prices to know if you’re getting a good deal.
Check out the one of the best Alternating Pressure Mattress that I recommend.
Pick the Best Pillow
Look for one that's as thick as the distance between your ear and outside shoulder. Stomach sleepers may need a soft pillow—or no pillow at all—underneath their head. A pillow under your stomach and pelvis may help prevent back pain. Back sleepers may need a flatter pillow, to keep your head and neck in alignment.
Poor pillow support may cause narrowing of the air pipe which will result in obstructed breathing and sometimes snoring, which can hinder sleep.
Upon Rising from Bed
When standing up from the lying position, turn on your side, draw up both knees and swing your legs over the side of the bed.
Then, sit up by pushing yourself up with your hands. Bend forward at your waist with your core muscles activated.
Best Sleeping Position
Try to sleep in a position that helps you maintain the curve in your lower back. It is recommended that lying on your back with a pillow under your knees or on your side with your knees slightly bent.
If you are suffering from back pain, you could try lying over a peanut cushion at night to make you more comfortable. A rolled sheet or towel tied around your waist may also be helpful.
The pillow should be under your head, no matter what position you lie in. But not your shoulders and there should be a thickness that allows your head to be in a normal position.
To give your body the proper rest it needs and to ensure the health of your spine, physiotherapists recommend only two sleeping positions:
Sleeping on your side, with the spine straight. And sleep on your back to maintain the primary curvature of the cervical spine.
These positions prevent poor alignment of the neck and upper back.
Proper alignment can help to reduce the following:
- Number of neck aches
- Back aches
- pinched nerves
- Shoulder and arm pain
- Insomnia and mental fatigue
More On Sleeping Tips
Not only is it great for lower back pain or pregnancy but it can also help reduce snoring.
Unfortunately, sleeping in the fetal position does have a few downsides. It could limit deep breathing while you snooze. Also, if you have any issues with joint pain or stiffness, sleeping in a tight fetal position might leave you sore in the morning.
Sleeping on your side
Sleeping on your side is actually pretty good for you especially if you’re sleeping on your left side. It’s great for your digestion and might even reduce heartburn.
Sleeping on your side, on the other hand, may not always be the best. Research suggests that sleeping on your side could contribute to wrinkles.
Quick tip: Putting a pillow between your lower legs will help better align your hips to avoid low back pain.
Flat on your back
While it might not be the most popular sleep position, it does offer the most health benefits. Not only does it make it easiest to protect your spine but it can also help relieve hip and knee pain.
Quick tip: A pillow behind your knees may help support the natural curve of the back.
Sleep deprivation is about more than getting enough sleep. That being said quality sleep matters.
Try to track any patterns in your sleep habits and sleep quality so you can get a better look at what’s working and what isn’t.
Remember, do what feels best for you. And feel tired, get some good amount of sleep.
Miller J, Kearney A. What are the Healthiest Sleeping Postures?. Physioworks.com.au. https://physioworks.com.au/FAQRetrieve.aspx?ID=31085. Published 2019. Accessed February 11, 2020.