Steer clear of waking up with ailments such as a sore neck or lower back discomfort by following some advice from an expert in slumber.
Primarily, sleep serves as a recuperative phase where your whole body undergoes repair and restoration to function at its best. Additionally, during this period, you experience complete comfort, relaxation, and disconnection from external stimuli. Nonetheless, it’s quite feasible to awaken the following day feeling sore—or worse, injured—as a result of all the tossing and turning, or perhaps due to sleeping in an awkward position.
the position in which you end up sleeping
.
Meet Our Expert
-
Lauri Leadley
serves as a clinical sleep educator and holds the position of president at
Valley Sleep Center
an independently operated sleep diagnosis facility located in Arizona.
Lauri Leadley, a clinical sleep educator and the president of Valley Sleep Center—an independent sleep diagnostic facility located in Arizona—cautions that “indeed, you can hurt yourself during sleep, ranging from a minor issue such as a painful shoulder to more severe problems like spinal compression.”
Ledley states that the most frequent injuries from sleeping can include a stiff neck, sore shoulders, or
back pain
Less frequent but more severe issues could involve a herniated disk or a dislocated rib, conditions she links to various types of injuries or stressors.
sleeping positions
.
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Which Sleep Positions Might Lead to Injuries?
Although it may seem as though you have little say in whether you get injured during sleep—and this holds true to an extent—there are several preventative and remedial steps you can attempt if you wake up experiencing discomfort. This could involve conditioning yourself to steer clear of particular sleeping postures or specific types of pillows, for example. Leadley enumerates some of the most problematic ones:
“Sustaining prolonged sleep positions such as having your arm over your head or resting on your shoulder might result in discomfort and injury. Similarly, using pillows that place your neck in awkward postures or elevating your legs can cause unease. Additionally, attempting to sleep in an upright seated position may contribute to head and neck trauma,” she explains.
Here’s some tough news for you: Sleeping on your stomach is yet another posture to steer clear of, according to Leadley, whenever feasible. She explains that this sleep stance puts undue pressure on both your back and neck, potentially leading to increased movement and less peaceful slumber throughout the night. Additionally, adopting the fetal position isn’t encouraged either since curling up too much may result in spinal curving that causes pain in your neck and back, along with restricted airflow.
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What Is the Optimal Sleep Position to Prevent Discomfort and Aches?
Leadley suggests that attempting to sleep—and preferably achieving sleep—while lying flat on your back is beneficial. She states, “Try to lie in a straight posture with your arms resting beside your body and positioned on your back if possible.” According to her, this reduces the risk of straining a muscle or displacing a rib, which could be quite severe. Additionally, sleeping on your back aids in reducing discomfort in the neck, shoulders, and back area.
A beneficial sleeping posture involves lying on your side—though not too tightly coiled like the fetal position. This alignment keeps the spine neutral and alleviates discomfort in the neck, shoulders, and back, according to Leadley. Additionally, using body pillows can enhance this position by minimizing restlessness throughout the night.
Bed pillows made specifically for people who sleep on their sides
are another good option if that is your preferred sleeping position. Whichever position you choose, you should invest in the
best pillows
that can support your head and neck in a neutral alignment.
Although we cannot fully control how our bodies behave during dreams, we can adopt certain strategies to encourage better sleeping postures. For instance, “if you tend to sleep with your arms overhead, consider adjusting this habit by securing them at your sides using a tucked-in sheet,” recommends Leadley. “This limitation in movement reduces the chance of injuries. Utilize pillows for added support under your knees or neck to alleviate stress points, and opt for a sturdy mattress that properly cradles your form.”
Related:
How to Fall Asleep Fast—and Stay Asleep—According to Experts
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