Good Sleeping Postures

Most people don't give a lot of thought to the way in which they sleep. That is, they don't give a lot of thought until they begin to experience pain or difficulty sleeping after years of improper rest. The good news, however, is that it's easy to get a better night's sleep, especially by following the tips of knowledgeable physical therapists, who specialize in helping people to sleep well and better and reducing pain.

One tip of physical therapists is to sleep in a way that is supportive to the spine. "Neutral" positions, meaning positions that support the unique curvature of the spine, are the best. Individuals can increase their likelihood of protecting the spine by purchasing a mattress designed to support and contour to the spine. Furthermore, those who sleep on their backs are encouraged to place a small, flat pillow under the knees to help the spine curve as it should. Those who sleep on the side should use a similar pillow, but between the knees to avoid putting excess pressure on the hips. Those who sleep on their stomachs are encouraged to stop, as this is not supportive to the spine. If this is not possible, tummy sleepers can compensate for their unhealthy sleeping style by placing the same type of pillow underneath the stomach.

Another important thing to consider is the pillow used to support the head. Physical therapists advise individuals to use their pillows for no longer than two years, shorter if the pillow is washed frequently.Also, just as individuals are encouraged to compensate for their sleeping styles, they should also choose a pillow based on the way in which they sleep. Those who sleep on their backs are advised to use a medium firm pillow to support the head and neck. The same is true for side sleepers as well, though the focus of the pillow should be mostly on the neck. Stomach sleepers will want a soft pillow that slopes lightly. In addition to following this advice, all sleepers are encouraged to get at least eight consecutive hours of sleep each night.