Avoid Morning Hitches with Proper Sleeping Positions
Sound sleep doesn’t necessarily mean that you sleep well over the night only. Mornings, can at times, be more painful despite peaceful nights. And perhaps, the most common cause of aching mornings is improper sleeping postures.
Positions for less pain
Sleeping in stressful positions or letting your head rest on arms during sleep can:
- Strain your back or aggravate backache
- Stiffen neck
- Cause numbness in arms
So, to avoid waking up stiff and sore in the morning, one should make simple changes in sleeping position. Choose a position that feels most comfortable and select a mattress, reclining chair or adjustable bed that supports you:
- Sleeping on your side: Sleep on your side with your legs drawn up slightly toward your chest and a pillow between your legs. This position is particularly helpful for those who have osteoarthritis in the spine, spinal stenosis — a narrowing in the spine or hip pain. Preferably, while lying in side position, one should use a full-length body pillow.
- Sleeping on your back: A whooping 43% of us sleep on our back. This position is especially for those with lower back pain. While sleeping on back, one should place a pillow under knees to help maintain the normal curve of the lower back. Supporting the neck with a pillow is equally important.
- Sleeping on your abdomen: Practically, sleeping on abdomen is not recommended as it can be hard on your back. If you can't sleep any other way, try reducing the strain by placing a pillow under your pelvis and lower abdomen. Also, use a pillow under your head if it doesn't place too much strain on your back but if it does, sleep without it. This position may be helpful for those with degenerative disc disease.
A Different Connection
Surprisingly, scientists believe: If you want an insight into somebody's true personality, then try to catch a glimpse of the way they sleep! Your nocturnal contortions can say a lot about you. Professor Chris Idzikowski, director of the Sleep Assessment and Advisory Service, analyzed 6 common sleeping positions and found that each is linked to a particular personality type:
- The Foetus: The common sleeping position, adopted by almost 41% of the 1,000 people surveyed, curl up in the foetal position. Those who sleep like this are described as tough on the outside but sensitive at heart. They may be shy when they first meet somebody, but soon relax. More than twice as many women as men tend to adopt this position.
- The Log: Lying on your side with both arms down by your side, shows that person is easy going, social - who like being part of the in-crowd and who is trusting of strangers. However, such people may, at times, be gullible.
- The Yearner: About 11% of the surveyed lot showed inclination towards sleeping on their side with both arms out in front. They are found to have an open nature but can be suspicious and cynical too. They are slow to make up their minds. However, once they take a decision, they are unlikely ever to change it.
- Soldier: People who lie on their back with both arms pinned to the sides are generally quiet and reserved. They don't like a fuss, but set themselves and others high standards.
- Freefall: Often gregarious and brash people lie on front with hands around the pillow and head turned to one side. But, they are also the ones who can be nervy and thin-skinned underneath and don't like criticism or extreme situations.
- Starfish: Lying on your back with both arms up around the pillow. These sleepers make good friends because they are always ready to listen to others and offer help when needed. They generally don't like to be the centre of attention.
Besides revealing your true self, sleeping positions have been found to carry certain health benefits as well. Freefall position, for instance, has been found to be good for digestion, while the starfish and soldier positions are more likely to lead to snoring and a bad night's sleep.
Mattress effect
At times, merely adjusting your sleeping position might not do the needful. What you sleep on can also impact how comfortably you sleep. So, if adjusting sleeping position doesn't help reduce pain, try adjusting your sleeping surface. Choice of mattresses and recliners is also recommended.