“yes, you can injure yourself while sleeping, [and it] can range from something minor, like a sore shoulder, to something major, like spinal compression.” says Lauri Leadley, clinical sleep educator and president of Valley Sleep Center. You might be surprised to hear this, but it is more common than you know for us to wake up a bit sore or even injured. From stiff necks to back pain, your sleeping position could be to blame and the answer.
The good news? A small change to the position of your body when you sleep can make all the difference. Sleeping on your stomach is one of the worst positions for your spine and neck, according to Leadley. “Sleeping on your stomach can place strain on your back and neck, and can cause more tossing, turning, and restlessness during the night,” she says. Stay in this position and you are twisting your spine into unnatural bends, causing even spinal compression. Likewise, curling tightly into the fetal position can restrict breathing and be uncomfortable because the spine is bent so sharply.
Instead, experts recommend sleeping on your back or your side to reduce pain and soreness. The more weight is evenly distributed across the spine and the fewer pressure points there are, the better when sleeping on your back, with your arms down by your sides. If you need more support, put a pillow under your knees to keep the natural curve of your back at the lower portion of the living room during sleep. Make these adjustments, and you will ease tension and encourage better spinal alignment.
Side sleeping is also a good option if done correctly. To help maintain a neutral spine, insert a firm pillow between your knees. This keeps your hips, pelvis and spine in alignment, relieving tension on your lower back. But switching sides is essential for preventing muscle imbalances. Side sleepers, too, can benefit from body pillows to limit tossing and turning, according to Edison Spine Center.
Your position isn’t the only thing that matters, though. Back sleepers should use a flatter pillow that supports the natural curve of your neck. In a side-lying position, the space between the head and mattress is greater, so a taller pillow is better in order to properly support the neck. And if you suffer from neck pain, a cervical pillow or even a rolled towel can offer added support. According to Sleep Foundation, a good pillow can make all the difference between waking up stiff and feeling uncomfortable.
But what if you’re a full-blown stomach sleeper? But transitioning to a new position can be challenging, and not without its hurdles. In a longtime writer’s fixation on pillows to condition his anatomy. For example, a thin pillow under your hips and belly will help to align your spine better if you refuse to fully quit belly sleeping. Or tuck in a sheet around your arms to restrict movement and help back sleeping.
If you’re still waking up sore even after shifting positions, your mattress could be at fault. Todd Sinett, a chiropractor, warns that mattresses should not be too firm or too soft. And for spinal support, the medium-firm mattress is often the sweet spot. If your mattress is more than six years old, it may be time for an upgrade or at least a mattress topper for added comfort.
And stretching before bed beyond the bed, that is can go a long way toward relieving tension. Doing a simple quad stretch or a gentle backbend can loosen up tight muscles and get your body ready for good sleep. Exercise instructor Alex Rothstein suggests the couch stretch to loosen hip flexors, which can lead to tightness and thus lower back pain.
Finally, don’t minimize the value of sleep hygiene. They may need a dark room, cool temperatures and limited screen time before bed to help them fall asleep, she said. Chronic sleep deprivation can heighten sensitivity to pain, so try to get seven to nine hours of good-quality sleep each night.
With this expert-backed advice, you’ll be able to say goodbye to waking up sore and hello to mornings that feel as good as they should. It all starts with making smart choices for sweet dreams.
