An average person sleeps for eight hours. This means that on an average, you spend one-third of your life while sleeping as that’s one-third of a day. Humans spend so much time sleeping because it’s the best remedy for almost all ailments. It is as important as exercise to keep you happy and healthy. Another important thing to keep in mind is your sleeping posture. It plays a vital role in your overall health as it affects you even after waking up.
Bad sleeping posture is one of the biggest reasons for back pain and insomnia. Even your physical and emotional well-being is affected if you don’t maintain the right posture while sleeping.
If you’re unable to sleep because of an achy back, then consider improving your sleeping posture. Here are 4 ways to do so.
1) Avoid Sleeping on Your Stomach
Sleep in a position that maintains the curve in your lower back. The best posture will be to sleep on your side or back. Many people have the habit of sleeping on their stomachs which creates unnecessary stress on their neck, back, joints and muscles as their spines fail to reach a neutral position. If you have trouble lying on your back, then put a pillow or cushion under your knees or on your side to sleep comfortably.
2) Change Your Mattress
If you’re suffering from a backache, even after sleeping in the right position, then consider upgrading your mattress. A lumpy and uncomfortable mattress fails to provide adequate support to your back, thus affecting your sleeping position. Replace your too soft and lumpy mattress with a firmer one to give support to your back. You can also consider buying organic mattresses as they are flexible, yet stable and offers a firmer surface to sleep on.
3) Consider Your Pillow’s Size
Pillows are an essential part of your sleep routine. A bad pillow can cause problems in the neck if used for an extended period. Make sure that your pillow is neither too soft nor too stiff so that your neck gets adequate support and stays in a neutral position while sleeping. If the height of your pillow is too high, it will bend your neck out of alignment causing strain in your muscles and joints, thus leading to a headache. If your pillow fails to provide proper support to your neck, it can restrict the air flow in your wind pipe and result in obstructed breathing, thus disturbing your sleep.
4) Stretch Your Muscles before Going to Bed and After You Wake Up
Loosen up your muscles before going to bed to achieve the right posture while sleeping. Sitting for a prolonged period presses your pelvis forward, thus making it difficult for you to lie down at night. Go for a walk around your house at night to stretch your muscles. After you wake up in the morning do some light stretching such as rotating your shoulders. It will be a good way to start your day.
Sleep has the power to keep you healthy. Make sure that you follow a proper sleeping posture to fully benefit both physically and emotionally. Make the above-mentioned changes in your bed and habits to sleep peacefully at night.