Are you- yawn- feeling sleepy as you read this? Although we need about eight hours of sleep each night, only four in ten Americans report that they get a good night’s sleep most nights of the week. Inadequate sleep is correlated with issues such as depression, weight gain, increased risk of diabetes, brain damage, and other accidents such as automobile collisions.
“Sleep Hygiene” is what we refer to as good habits connected with restful sleep. For example, sleep only when you are sleepy, don’t take naps, go to bed and get up at the same times each day, avoid caffeine and alcohol four hours before bed, and only use your bed for sleeping. If you cannot fall asleep after 20 minutes, get up and do something boring until you feel sleepy.
Likewise, increase light exposure during the day by engaging in activities such as spending as much time as possible outdoors or increasing contact to light when you are stuck inside. Minimize light at night by turning off the television and computer, using low-wattage light bulbs, and making your room dark when it is time for sleep.
But what about the way you sleep? Misalignment during sleep can put stress and strain on your spine, neck, shoulder, hips, and jaw. And anyone who has spent a night tossing and turning can attest to the toll this takes on your over-all daily functioning.
So what are the best sleep positions?
To prevent neck and back pain and reduce acid reflux, sleep on your back. This makes it easy for the head, neck, and spine to remain neutral. Bonus points if your head is elevated, which can help fight acid reflux because your stomach will be below the esophagus, preventing acid and food from rising back up.
To keep your spine elongated, sleep on your side. This is good for over-all health, and in addition to the benefits associated with back sleeping positions, it also helps to reduce snoring. If this is your preferred position, you should invest in a thick pillow that can help to fill the space above the shoulder enabling the head and neck to be supported in a neutral position.
What about sleeping on your stomach? For all you stomach sleepers, this is considered one of the worst positions, particularly if you do not properly support your body. This position puts a lot of pressure on your back, neck, and shoulders. In this position, the natural curve of your back is disrupted, and the tendency to keep your head turned to one side for long periods of time can put your neck out of alignment with your spine. Remember, the pillow you choose can make a difference and if this is your chosen position, a body pillow can help you prop up one side and take some of the pressure off your body.
For good sleep, consider your sleep hygiene. You should be saying “good night” before you know it.
