Best Ways to Sleep
Dr. Elizabeth Whooley is a chiropractor practicing in Winter Park, FL. Dr. Whooley specializes in preventing, diagnosing, and treating conditions associated with the neuromusculoskeletal system, while improving each patient's functionality and quality of life. Conditions treated include sciatica, neck pain, and arthritis... more
This is a favorite topic of mine. If you're sleeping enough, you spend 1/3 of your life in bed. People realize that they slouch while they're awake but seem surprised when I point out that they are probably "slouching in bed". People also seem to think that the best sleeping position is on your back. Side sleeping is good for you, too...but it does have a few rules to follow.
Let's start with your mattress. I don't recommend a certain mattress brand but I would say that a firmer mattress is better than a soft one. You can always add a topper if it is too firm. Yes, a good mattress is expensive but it is an investment in your health.
Back sleepers: Make sure your neck is supported by your pillow and that your head isn't being pushed forward. This supports the curve in your neck and opens your airway. Use a rolled towel or pillow under your knees.
Side sleepers: Make sure your pillow fills in the space between your head and the mattress without pushing your head away from the mattress or letting it bend down toward the mattress. Have the pillow contact your bottom shoulder and put your chin up! Your top arm should lie on your ribs and your forearm can lie anywhere that is comfortable. Your bottom arm should rest in front of you and you can put your forearm/hand on the pillow. Don't rotate your arm so that your shoulder is facing the mattress. A pillow in front of your body is OK to rest your hand on but DO NOT hug it! This rounds your shoulders. Your legs should be in the same position, i.e. the top leg matches the bottom leg but don't bend your hips so much that you flatten out the curve in your lower back. You can put a pillow in between your knees if you find that more comfortable. In summary, a straight line from your ear to your shoulder to your hip to your ankle is ideal.
