Sleep right, sleep tight

By B. Samarasinghe

Good posture is the key to restful sleep, as is choosing the right mattress and pillows. A night of poor sleep may leave you irritable and depressed with loss of concentration or memory the next day, in addition to being physically exhausted. With over half of all adults sleeping seven or more hours a night -one third of their lives - here are some useful facts about the most popular sleeping positions and tips on how to make the most of them.

Midline position

Some people will only feel comfortable sleeping in one position while others choose to sleep in a variety of postures. Whatever position is preferred, keeping the body in the midline is recommended. This means maintaining the natural curves of the spinal structure to minimize stress and strain. There are four sleeping postures you can adopt.

1. Lying on the right or left side 2. The foetal posture.

  • Lying on either side can take a variety of forms. Some people lie with their knees slightly bent and rest both arms by their side or stretch them out in front. Others may adopt the foetal position where their knees are bent high at a right angle to the body.
  • To achieve the midline position, a pillow placed between bent knees could help support the hips. If you have a soft bed or an hourglass figure, pillows can be placed under the waist to support your midriff (the part of the front of the body between the chest and abdomen) and back. Increase or decrease the number of pillows to ensure that your neck is supported. Sinking into the bed on a soft mattress may cause an asymmetrical (faulty postural) strain to the lower back.

3. Lying on your front

This position has the potential to cause problems. To minimize risks, be sure to keep the neck as near to the midline as possible - don't bend the neck too far forward, backward or keep it twisted to one side.

If you must sleep in this position:

  • Try to sleep with a shoulder slightly back or place a pillow under the chest to ensure the neck is in the correct position.
  • If possible, adopt a "quarter turn" by slightly raising one side of your body and placing a pillow under your belly to support you in this position.
  • Note carefully that if your bed is too soft, you are likely to move out of the midline position and sustain an asymmetrical strain on your neck and spine.

4. Lying on your back

Lying on the back can take two main forms - your arms are pinned to your sides or they are up around the pillow. If the legs are kept straight, causing the back to arch, it may lead to unnecessary strain on the structures of the lower back.

  • Place pillows under your knees to take the load off the lower back.
  • Make sure there are enough pillows to support the neck and head in the midline position, thereby preventing the head and neck tilting forward or back.

Getting out of bed

People are at their most vulnerable after a night's sleep because the spinal discs are full of fluid. Avoid any strenuous exercises first thing in the morning.

  • When getting out of bed, roll on to your side, bend your knees, push hands to raise yourself up and lower your legs over the side of the bed. This will help protect your back.

Facts

  • Exercise
    Exercising on a regular basis can help to improve sleep patterns but try to avoid exercising in the late evening as the endorphins (naturally occurring chemicals) released by the brain during exercise can prevent you from falling asleep. Gentle exercise for 20 minutes three times a week aids the body to use up excess energy, helping you to sleep more easily at night. Exercise can help stabilize blood-sugar levels. Low blood-sugar levels can decrease energy and affect concentration.
  • Pillows
    The type and number of pillows used will depend on how wide your shoulders are, the sleeping position and personal preferences. You may prefer to use an orthopaedic pillow, which is a pre-shaped pillow formed to support the neck and head fully. When determining the number of pillows, you should take into consideration that having too many may tilt your neck forward or too few may tilt your head back. Similarly, if lying on your side, be sure the gap between your head and shoulders is filled by pillow(s) so that your neck remains correctly aligned. Find a balance that enables you to maintain the midline position. If you suffer from allergies triggered by dust, find an appropriate alternative.
  • Choosing the right mattress
    It is important to find the mattress that suits your needs. Opting for a mattress that is on the firm side of medium is recommended but be sure it helps keep you in the midline position. If sleeping with a partner, consider differences in body weight as different levels of support may be required. Purchasing two mattresses for a double bed may help here.
  • Look after your back
    Ninety-five percent of people suffer from back pain at some point in their lives and poor posture is often to blame. Looking after your back is vital to a good night's sleep.
  • Avoid stress
    Try to minimize stress as this can stiffen muscles, making it more difficult to unwind and relax.
  • Temperature
    If it is a hot night, wear comfortable clothes that will keep you cool. Cover yourself with a sheet. Another tip is to keep a bowl of ice on your bedside table with a desk fan running behind it. This will make cold air circulate the room.
    On a cold night, avoid sleeping with the AC on under a fan or in the line of a draught, which could lead to cramps, stiffness and dysfunction.
  • If you are a smoker and don’t have restful sleep, then give up smoking. Avoid coffee, tea, cocoa and cola drinks late in the evening. These foods contain caffeine that increases energy and body temperature and causes greater wakefulness.
  • Take your meals at regular times. If you are accustomed to eating late in the evening it should be food that is easily digestible. Malted food drinks fall into this category and seem to be effective in promoting a good night’s sleep.

The above guide to a better night’s sleep is a general source of information and individual needs and requirements may vary.


It is designed to offer practical, scientifically based advice on the best way to avoid sleeplessness and wake up refreshed each morning.

If you find sleeping painful, cannot find a comfortable position or would like more specific information on ways to improve your sleep, consider consulting a Chartered Physiotherapist.

(The writer is a Chartered Physiotherapist)

 

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