Changing your sleeping position can be challenging, especially when pregnancy, an injury, surgery, or another life event necessitates it.
Side sleeping is often recommended for various health benefits, such as reducing pressure on specific body parts, improving circulation, and supporting spinal alignment. However, switching to sleeping on your side can be uncomfortable at first. Here are some tips to help you ease into this new sleeping position and get the restful sleep you need.
1. Choose the Right Pillow
The right pillow can make a world of difference regarding side sleeping. Your pillow should be thick enough to fill the space between your ear and shoulder, keeping your head and neck aligned with your spine. If your pillow is too thin, your head may tilt downward, leading to neck pain. Conversely, a pillow that's too thick can cause your neck to be pushed upward unnaturally. Memory foam or adjustable pillows are often good choices, as they conform to the shape of your neck and head, offering customized support.
2. Position Your Shoulder on the Bed, Not the Pillow
When sleeping on your side, it's important to position your shoulder on the bed rather than the pillow. Placing your shoulder on the pillow can elevate it too much, leading to your neck and spine misalignment. This can cause discomfort and strain on your shoulder, neck, and upper back. By keeping your shoulder on the bed, you allow your pillow to support just your head and neck, maintaining proper spinal alignment and reducing the risk of waking up with aches and pains. This adjustment can significantly affect your overall comfort and sleep quality.
3. Use a Firm Mattress
The type of mattress you sleep on significantly affects your comfort when sleeping on your side. A too soft mattress can cause your body to sink in too much, leading to misalignment of the spine and potential back pain. On the other hand, a mattress that is too firm might not allow your shoulders and hips to sink in enough, causing discomfort. A medium-firm mattress is often recommended for side sleepers, as it provides the right balance of support and cushioning.
4. Support Your Hips and Lower Back
When sleeping on your side, your hips and lower back can sometimes bear a lot of pressure, especially if your mattress doesn’t offer enough support. Placing a pillow between your knees can help align your hips and reduce stress on your lower back. This is particularly important for pregnant people, as it can help alleviate pressure on the lower abdomen. A full-length body pillow can provide support from your shoulders down to your knees.
5. Mind Your Arm Position
It’s common for side sleepers to tuck one arm under their pillow or body, leading to shoulder pain or numbness. To avoid this, try positioning your bottom arm with your elbow bent and your hand on the pillow by your head.
If side sleeping is straining the shoulder of the arm you're not lying on, the solution may be a pillow to hug. Hugging a pillow in front of you supports your top arm, keeping gravity from putting strain on the shoulder's internal rotators. These adjustments can help reduce pressure on your shoulders and maintain proper spine alignment.
6. Gradually Adjust to Side Sleeping
If you're finding it challenging to adjust to side sleeping, it's important to give your body time to adapt to the new position. Start by spending part of the night on your side, then gradually increase the time spent in this position each night. Using pillows for support, especially between your knees and for your arms, can ease the transition.
Until Next Time
Switching to side sleeping due to pregnancy, injury, surgery, or another event can take some time to get used to, but the right adjustments can lead to better sleep and improved health. Remember, patience is key—your body will gradually adapt to the new position, and you’ll soon find yourself sleeping more comfortably and feeling refreshed.
If you’re struggling with side sleeping or experiencing discomfort, I'm happy to help. At your next session, request to do your massage in a side-lying position, and I'll assist you in making any changes that may help. Click the button below to book your massage today!
Kommentare