Postural Advice when Sleeping
Sleeping posture
If you are in pain, it can be difficult to get a good nights’ sleep. Sleep is very important as it helps the body to heal and recover and is vital if we are to have a productive day at work or at home. By using an appropriate pillow and adopting the correct sleeping position, it is possible to reduce the strain on your spine and minimize discomfort at night.
Pillows
It is important to maintain the natural curve of your neck when in a resting position. Those with a smaller body frame may find comfort using one pillow, whilst those with a larger frame may need two pillows to provide adequate support for their neck and spine. The pillow should support your neck by filling the gap between your head/neck and the bed to maintain the neutral position for the head and neck. That is why the orthopaedic pillows are shaped as they are. What makes a good pillow varies depending on personal preference.
1. Lay on your back or on your side.
2. Your pillow should support your neck in a neutral position by filling the gap between your head/neck and the bed.
3. Orthpaedic pillows can be valuable in achieving this and will depend on personal preference.
4. Sleeping with a pillow under your knees when lying on your back helps to support the lower back.
5. When sleeping on your side, place a pillow between your knees. This helps to keep the lower back and pelvis in a neutral position.
6. Avoid sleeping face down as this causes a strain on the muscles and joints on both sides of the neck and the lower back.
Beds
We come in different weights, shapes and sizes, but have one thing in common when it comes to sleeping; we spend a third of lives in bed. There is no one solution that suits all. It is as important to have a good posture while asleep as it is to have one when we are awake so we should choose our beds and sleeping posture carefully.
The normal curves of the spine should be maintained in the neutral position when in bed. The ideal position is sidelying in a foetal position. A pillow may be used between the knees to reduce the strain on the hips and spine. Alternatively, sleep on the back with a pillow beneath the knees. A supportive bed maintains the normal body curves (eg a pocket sprung bed)