Sleep ergonomics to relieve common aches and pains
What is ergonomics of sleep?
When we talk about “sleep ergonomics,” we mean your position and posture while you sleep. Unfortunately, this is something that very few people consider until they start to experience regular neck and / or back pain when they wake up in the morning. A bad night’s sleep affects everyone in a very negative way, so it is important to correct this problem as soon as possible to not only ensure a good night’s rest, but future health problems as well.
What is the best position to sleep?
Many people tend to roll over on their stomach when trying to get comfortable. This is one of the worst sleeping positions, for a number of reasons. The most troublesome is the fact that you are most likely arching your back and having your head and neck angled upward. This puts enormous pressure on the spine, causing problems such as muscle pain and nerve compression.
The most beneficial sleeping position is actually on your side. This takes all the pressure off your back and allows you to rest comfortably. For the best benefit, raise your knees toward your chest into a fetus-like position. For added benefits, place a pillow between your knees. Body pillows are also extremely beneficial as they help you balance throughout the night.
Sleeping on your back is also beneficial. If you prefer to sleep this way, place a pillow just below your knees to relieve pressure on your back. For added relief, roll up a soft towel and place it under your lower back.
Choosing the right pillow and mattress
When it comes to pillows, orthopedic pillows lead the way. These pillows are specifically designed to help you maintain the natural curve of your neck while you sleep. The downside to this product is the price, as they are often almost double the price of a standard pillow. But considering how often you buy pillows and the health benefits, it’s a very wise decision.
Today, consumers have more options than ever when it comes to choosing a quality mattress that helps relieve back pain. Adjustable beds work great for couples who have different sleep habits and needs. Each person can “position” their side of the bed as firmly and in any position as they want. Again, the downside is that these beds are very expensive. An alternative would be to buy a memory foam bed or add memory foam to your current bed. With this option, you will want to periodically check the integrity of the mattress or cushion to ensure that it continues to provide the necessary support.