Sleep Ergonomics
Do you ever wake up in the morning with aches and pains? Do you ever feel like you wake up from a rested sleep to have neck pain and headaches? Have you ever wondered what sleep position is the healthiest for your spine? This blog is going to focus on the importance of your sleep posture to allow for a restful and uninterrupted sleep. It is important to make sure that our sleeping posture is safe to limit strains on our body.
3 factors impact sleep ergonomics:
1) Sleep position
2) Mattress
3) Pillow
Two best sleeping positions are sleeping on your side or sleeping on your back. Sleeping on your stomach is highly discouraged as it puts a lot of strains on the spine and neck.
Sleeping on your Side: as side sleepers you should draw in your legs into your stomach to a point where the lumbar spine is in a neutral position – placing a pillow between your legs allows the pressure to be taken off the hips and low back. In this position make sure that you are not compressing your arms under your body as this compresses the nerves and vasculature supplying your arms leading to numbness and tingling in the arms upon waking up in the morning.
Sleeping on your back: as back sleepers you should put a pillow under your knees while sleeping on your back to minimize the strain on your low back curvature. This is a great position to practice some diaphragmatic breathing in order to help relax the body before you fall asleep.
Sleeping on your stomach: this position is high discouraged as it puts a lot of strain on your neck. If you cannot try to break out of this habit try putting a pillow under your pelvis to take the pressure off your neck
There is no one perfect mattress or one perfect pillow for everyone. Your mattress and pillow should be individualized to you. However, most research recommends that a pillow with cervical spine support is one of the best options to minimize neck tension. With regards to your mattress make sure that it is not saggy and that it can support your spine curvature.
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