There is hardly any aspect of our lives that can’t improve with consistent, high-quality sleep.
Along with numerous other benefits, sleep is essential for brain function and memory consolidation, the regulation of our moods and hormones and immune system function. It is so critical to every facet of our lives, yet many of us struggle to get a good night’s sleep.
One of the leading causes of reduced sleep quality is chronic pain; two-thirds of people with chronic pain have difficulties sleeping. Discomfort will not only prevent you from falling asleep, but it can force you awake, causing you to trade in precious minutes of REM sleep for light sleep.
Having the proper sleeping posture can reduce pain, help you get more Z’s, and wake up feeling refreshed to tackle the day ahead.
Each person has their preference, but the four sleep positions below might do the trick to help you sleep comfortably and soundly throughout the night.
On your side with a pillow between your knees
Sleeping on your side is one of the most popular sleeping positions (it’s also one of the best ways to reduce snoring). Due to the location of our organs, laying on your left side can have additional benefits, like helping with acid reflux, improving circulation and aiding digestion. The downside to side-sleeping is that it can cause back misalignment because of the positioning of our knees.
The solution: Add a pillow between your knees. This will keep your hips, pelvis and spine in better alignment. You’ll want to use a fairly firm pillow under your head in this position, so it’s also aligned.
Although you won’t experience all the same health benefits lying on your right side compared to the left, make sure to switch up the side you sleep on, because lying on one side too often can cause muscular imbalances.
On your back with your knees raised
Sleeping on your back works because it spreads your weight across the body and keeps the spine neutral. This position is also beneficial because it reduces strain on our pressure points.
Placing a pillow or a rolled-up towel under your knees can also help because it maintains the natural curve in your lower back. When laying on your back, you’ll want to use a thin pillow or one with extra padding in the bottom to better support your neck.
In the fetal position
Sleeping in the fetal position can be a gamechanger for someone with a herniated disc because it opens the space between your vertebrae. When getting into the fetal position, take care to keep your ‘tuck’ to a gentle curl–curling up too tightly can cause more harm than good. As with all side-sleeping positions, remember to switch sides to prevent muscular imbalances.
On your stomach with a supporting pillow under your abdomen
Sleeping on your stomach can strain your back and neck; however, adding a pillow underneath your lower abdomen and pelvis can help ease this pain. If your natural sleeping position is on your stomach in general, you’re better off slightly altering the position before forcing yourself into another one.
Another way you can reduce stress on your neck is by using as thin a pillow as possible—the thinner the pillow, the lower the angle of your neck. In an ideal world, you’d use no cushion under your head in this position.