We usually hear about the common ways to get a better night's sleep, things such as less stress, less screens, and no caffeine. But we are rarely told about the physical things we can do to get a better sleep. Advanced Health Chiropractic tells us there are ways that we can position ourselves to get a perfect night's rest.
Here are five chiropractic tips for a better night's sleep:
1. Be conscious of your sleeping position.
The worst sleeping position for your spine is sleeping on your stomach as this causes you to twist your head to the side, placing stress on the lower back. Ensure that any position you sleep in, you are positioning your pillow the right way.
2. Position your pillow right.
If you are a stomach sleeper, as said before, try a different position. This position can cause serious strain on your neck and back. If you can't break away from this position, try a flat pillow under the stomach and pelvis area. A pillow placed under the hips helps reduce strain on the spine. The pillow for the head should be flat.
If you are a side sleeper and you find that you sleep with your arm propped under your pillow, this is a sign that your pillow isn't giving your spine enough support. Try a different type of pillow if you are experiencing this. Use a firm pillow between your knees to prevent your legs from pulling your spine out of alignment. This will reduce stress on your lower back and hips. Also sleep with your knees slightly forward towards your chest. Always use a pillow under the head to keep the spine straight. If you want extra support for your spine, place a smaller pillow or rolled-up towel placed under the waist.
If you are a back sleeper and you often feel pain in your lower back, try placing two pillows under your knees. This helps reduce strain on the lower back. The lumbar spine is flattened; therefore, less force is put on the pain-sensitive joints of the lower spine. Ensure you have a pillow that makes your head and neck level, a pillow that is too flat or thick will cause your neck to strain. This position is said to be the best way to get a good night's sleep.
3. Use the right pillow.
Advanced Health Chiropractic suggests to invest in a posture pillow to sleep with, rather than a regular foam or feather pillow. These pillows can make the difference between a good and bad night's sleep.
Never use any pillow that is made out of a mushy or very soft foam. The weight of your head can move the foam making it pointless, giving little to no support. Firmer foam pillows will work better as they will push back against the weight of your head, providing more support. Also, try to purchase pillows based on your body type and don't believe any pillow is universal or works for everyone.
4. Adjust regularly.
Adjust your sleeping position regularly throughout the night. This isn't crucial, as it is hard to do this naturally while you are sleeping. Not adjusting your spine can cause the brain and nervous system to not communicate properly, and pressure on the spinal cord and brain stem prevents people from achieving deep sleep.
5. Keep Your Spine in a Neutral Position.
Sleeping with your spine in a neutral position can help prevent any back pain. A neutral position doesn't mean you have to sleep completely straight and uncomfortably, it just means, make sure your spine isn't twisted and bent weirdly while you sleep. The proper sleeping position as well as pillow position can make all the difference. Although a new mattress isn't the most practical option, foam mattresses can make a huge difference as well.
By positioning yourself the right way, you can finally achieve a perfect night's sleep. What's your favorite sleeping position to get a good night's sleep?