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SLEEP POSTURE - YOU, YOUR BED AND YOUR PILLOW


If you answer ‘YES’ to one or more of these questions, then it may be a good idea to find out if you need a new bed. The quality of your sleep can depend on the quality and age of your mattress/bed and pillow. You can spend from a 1/4 to a 1/3 of your day sleeping on your bed, and as a chiropractor, I find that many people are not addressing their sleeping ergonomics and spend more time and money on choosing a holiday or lawnmower than assessing the quality of their bed.

Let’s look at answering some of the questions above. 
WHAT’S THE BEST POSTURE TO SLEEP IN?  WHAT ABOUT PILLOW HEIGHT?

When we are talking about posture, whether you are sitting, standing or lying the aim is to maintain your spinal alignment, so your spines remains straight from front to back and your side curves are present.

TUMMY SLEEPER - Sleeping on your front is the worse position to sleep in. If you are a tummy sleeper, then you may find that your neck and upper back may be problem areas for you, as you need to turn your head to breathe, twisting your neck to do so - NOT A GOOD IDEA!. Tummy sleepers tend to have a pancake pillow or no pillow at all, and are adamant that they cannot sleep any other way. The technique to help get you to sleep on your side or back will follow.

SIDE SLEEPER - Sleeping on your side is a great position. You just need to make sure of a couple of things. Firstly, your PILLOW needs to fill the gap from your bed to your shoulder so your neck remains in alignment with the rest of your spine. 

If your pillow is too low or too high then this will stress the neck and cause or aggravate a neck and upper back problem. The other reminder if you sleep on your side is to make sure you are not tucking your head forward and ensure that your knees and hips are flexed at 45 degrees. Make that knees are together as opposed to a one in front of the other, creating a twist in your pelvis. If you find you twist then try sleeping with a soft pillow in between your knees.

BACK SLEEPER - Sleeping on your back if fine, as long as your pillow allows your head to remain neutral and not be flexed forward on a pillow that is too high.

FREE OFFER: BRING YOUR PILLOW IN FOR A FREE PILLOW ASSESSMENT AND IF YOUR PILLOW IS NOT SUITABLE DR. LISA WILL FIT YOU WITH ONE THAT IS!

   
HOW DO I STOP MYSELF SLEEPING ON MY TUMMY?

Try this simple technique. It has helped hundreds of my people over the years. They can’t believe how easy it is. 
Firstly, make sure you have a pillow that suits your body size - check with your chiropractor. 
Then, when you have your pillow, you need to lye in bed and do a little mantra depending on what position you find comfortable, whether it is on your back or left or right side. 
You say to yourself 20 times...

“I am going to sleep on my back (or left or right side) and I am going to wake up on my back (or left or right side).”

Do this for 2 weeks and you will find that after just a few nights of using this technique you will have retrained your sleep posture! Remembering it is normal to toss several times in the night.


A GREAT BED - BETTER SLEEP, MORE ENERGY!

It’s just common sense if your spine is supported well at night that there is a better chance that you will wake up in the morning more ENERGISED.  
Our bodies during sleep are busy healing and regenerating, so a well supporting bed that doesn’t stress you body posture will help reduce stress and encourage greater healing. 

BEDS ARE USED FOR 2 THINGS... 

If you are a person that loves reading, then reading sitting up in bed for prolonged periods of time (greater than 20minutes) will start to affect your posture and stress your spine. Lying on your tummy, propped up on elbows, is a good alternative, however after 15-20minutes you will find that uncomfortable. So, if you like reading for about 20minutes, then your bed is fine, otherwise sitting on a chair with book/tablet elevated on some cushions is best.

The two activities beds are best for are sleeping and love making!


WHAT TYPE OF BED IS BEST FOR MY SPINAL HEALTH?

There are so many different beds on the market that looking for a bed can become quite a daunting task. Many people ask chiropractors for their advice because we deal with back issues all the time and we know that a bed that is not supportive can aggravate a existing back condition and slow the healing process. 

I find that a pocket sprung bed that is zoned is great in providing support and comfort. The individual springs are not connected so you not only feel comfortable, but you do not feel your partner tossing and turning all night! 

WE REFER  YOU TO BED SPECIALISTS WHO ARE TRAINED BY CHIROPRACTORS TO HELP YOU CHOOSE A BED THAT BEST SUITS YOU!

AND SAVE 100’S OF $$$.

SO POP IN FOR A BED REFERRAL AND YOU COULD SAVE WITH OUR PEOPLE.
Posted on: 27th February, 2015
Categories: Sleep
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