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The Best Sleep Position
One of the most common questions we get from patients is, “what's the best sleeping position?” Considering you spend nearly one-third of your life sleeping, this is an important question to ask! Top researchers have found one of the best positions to sleep is on your side with your head supported, shoulders centered, and a pillow between your legs. This allows for the best alignment of your spine and reduces the pressure on your neck, low back, hips, and legs- which leads to a more restful night of sleep.
Sleeping is the time where your body can maximize rest and recovery. Not only can a lack of sleep cause grogginess the next day, but chronic sleep issues can lead to depression, insomnia, and even make aches and pains worse. If you have ever woken up with a “crick” in your neck you know how taxing an awkward sleep position can be on your spine. Maintaining a neutral position and keeping your spine in alignment overnight is an essential part of waking up energized and ready to conquer the day.
- Sleeping on your side with your head and legs supported is the best sleep position for your spine.
- Chronic sleep disturbances have been linked to depression and many common
pain syndromes. - Maintaining proper spinal alignment at night can decrease your aches and pains.
Tonight when you lie in bed, take a look and make sure your nose and belly button are in alignment. If so, that is a good indication that your spine is in a comfortable sleep posture. Next, take a small pillow and place it between your knees to give your legs and hips proper support. These quick tips will help you get into the best position to have a great night's sleep.
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Sleeping Well Can Keep You Healthy
New research has shown that a good night’s sleep can keep you mentally sharp and help you stay healthy by strengthening your immune system. For years, physicians have believed that sleep helps healing, but new evidence has been discovered that indicates sleep plays a role in regulating your immune function. Your immune system is the complex network of cells, tissues, and organs that protect your body from disease. So, keeping that system functioning at its highest level is very important to your overall health and wellness.
While asleep, your central nervous system is in constant communication with your immune system. Many immune system functions, like your sleep schedule, operate on a 24-hour cycle. Your T-cells, some of the most important immune cells, are very active while you are asleep. While not everyone requires the same amount of sleep, the research shows that getting a good night's sleep will help bolster your immune system.
- Sleep patterns are tightly linked to your immune function.
- Chronic sleep issues promote inflammation and pain.
- Your body uses sleep as its time to rest and recover.
Sleeping well has been proven to be an essential part of staying healthy. Sleep disorders, such as sleep apnea, can make it extremely difficult to get a good night's sleep, leaving you tired and sleepy all day. If you have experienced difficulty sleeping, let us know.
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Adjusting Your Sleep Schedule
Neck and back pain is among the most common reasons people experience sleep disturbances. We have heard patients talk about sleeping on the floor, in a lazy boy, and even bent over their bed attempting to get a position that helps them get even a few moments of rest and relief. Talk about a pain! All you want is the ability to rest, yet every position worsens things. Don’t worry; you’re in the right place to get back on track.
Your body needs rest to heal. If you are in pain, finding a comfortable position to rest can be challenging. As chiropractors, we understand this better than anyone. Chiropractic care has been shown to increase your spinal range of motion, decrease inflammation, and even reduce the pressure on the delicate nerves exiting your spinal column, making it much easier to find a comfortable sleep position.
- Adjustments reduce the stress on your spine, helping you more easily find a comfortable position to sleep.
- Finding a comfortable position to sleep when you’re in pain can be difficult.
- Sleep is essential to healing because your body can accelerate the healing process.
If stress has kept you up at night, you're not alone. But you can rest easy knowing you are in the right place. Chiropractic adjustments can help reduce the stress in the muscles supporting your head and neck and give you a more comfortable and restful night of sleep.
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Tips for a Good Night’s Sleep
Staying up late one night usually only results in feeling a little tired the next day. But when this happens daily, it can start to negatively affect your life. Research has shown that a lack of proper sleep can result in irritability, increased stress, a weakened immune system, and even joint pains. But by developing a few healthy habits, you can ensure that your brain and body get the rest it deserves so you are ready to have a productive next day.
Practicing a relaxing nighttime ritual, such as reading a book and powering down electronics, can help prepare your body for a good night's sleep. And while some people like to sleep with the television on, researchers have found that minimizing background noise can help your brain get more rest. And finally, we have heard from countless patients that they can get a better night’s sleep after an adjustment due to the numerous benefits of chiropractic.
- Wind down for approximately 30 minutes before bed by turning off your electronics.
- Minimize background noise to help your brain get much-deserved rest.
- Many patients report more restful sleep after getting adjusted.
Next Steps:
Are you looking for more tips on getting a better night's sleep? Schedule a visit with us where we will teach you about the best sleep position for your spine, how sleep helps your immune system stay strong, and how chiropractic care can decrease the stress you hold in muscles supporting your neck and shoulders.
Science Source:
National Sleep Foundation. www.sleep.org
Harvard Health Publishing. Harvard Medical School 2018
Sleep and immune function. European Journal of Physiology. 2012
EOS Sleep Centers. Dr. David Volpi
Neurophysiologic effects of spinal manipulation in patients with chronic low back pain. BMC Musculoskeletal Disorders. 2011
