Sleeping Positions, Your Spine, and Mattresses

Sleep is such an important part of saying healthy.  Obviously getting enough of it is key but so are the positions you’re in and the type of mattress you use.  This blog will talk about the sleeping positions to get the most restful sleep and what kind of mattress is best for your spine.  So, whether you toss and turn all night or stay in one position this blog is for you because sleeping is something we all do!

Mattresses

A mattress with medium to firm support is preferred over waterbeds, ultra-soft pillow tops, and sagging mattresses.  This keeps your spine in a neutral position at night instead of being curved due to a soft or sinking mattress.  Another helpful tip is to keep your neck and back covered to avoid drafts which can lead to potential muscle spasms.  

 

Sleeping Positions

There are 3 main positions that we sleep in; our back, side, and stomach.  Let’s break down each one into ideal positioning for your spine and overall comfort.  

1. Sleeping on your back

Put a pillow under your knees, this will relieve spinal stress and the tug on your sciatic nerves.

2. Side sleepers

Do so with a pillow between your knees which will reduce the torque on your spine and pelvis.  Also, important to note that if you have GERD or heart burn and notice symptoms at night, you may be aggravating it by lying on your right side.  When you lie on your right side its more likely for the stomach contents to sneak up the esophagus as opposed to lying on your left side where the contents will sink down to the bottom of the stomach.  This is due to the unique anatomy and shape of the stomach.  

3. Stomach sleepers

Not the best position to sleep in because it creates a lot of torque on the neck and depending on leg position can also create unnecessary torque on the spine and pelvis.

Recap

So to recap, a medium to firm mattress is best for keeping your spine neutral and supported at night while sleeping with a pillow either between or under your legs is a great way to reduce strain on your spine.  Side sleepers should try and do so on their left side to avoid any GERD or heart burn issues.  Lastly, keep your neck and back covered to prevent muscle spasms at night.  If you’re still having trouble sleeping, there might be something else going on and you should consult your chiropractor or general physician to address the problem.  Hope this helps to answer any questions or confusion you might have had about the best ways to sleep at night, sweet dreams guys!