How to Sleep Better and More Aligned

Did you know it is possible to injure yourself while you are sleeping? Poor sleeping posture can put your neck in a twisted position, strain the natural curve in your spine, or cause shoulder pain. We are assuming you have probably woken up before with a strained or tweaked neck. Fortunately, you can learn to sleep in a more aligned position to avoid getting injured and waking up on the wrong side of the bed. Today, we go over important tips on how to sleep better.

Tips on How to Sleep More Aligned

Best Back Sleeping Positions

The first tip for sleeping better is to remember to use your pillows. If you are a back sleeper, place a pillow underneath your knees for additional support. This helps reduce spinal extension, also known as putting the spine into a backwards position.

Place a thin pillow underneath your head to keep your head in a neutral position. Be wary of large pillows with lots of foam and cushion as they put your head and neck out of alignment and can tweak your neck.

For additional support, you can also place two pillows on either side of you to rest your arms on for extra comfort.

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How to Sleep Better Aligned on Your Back

Best Side Sleeping Positions

Side sleeping is another way to avoid back and neck pain while drifting off to dreamland. You should place a pillow under your head, put a back pillow behind you, and hold onto a pillow for optimal support. This position is helpful for individuals who snore or have sleep apnea as it helps keep your airway open. You can also choose to stretch out your legs and place a pillow between your knees to encourage your spine into a neutral position.

How to Sleep Better Aligned on Your Side

Best Stomach Sleeping Positions

If you are a stomach sleeper, it would benefit you to place a pillow underneath your pelvis to support your hips and keep your spine in a neutral position. Put this pillow low under your stomach. You will also want to place a thin pillow under your head or not use one at all to maintain healthy neck alignment. Aim to sleep with your forehead angled toward the pillow instead of turned to one side.

Why Are Proper Sleeping Positions Important?

While most people understand the importance of proper posture, not everyone realizes how much posture can affect your body while asleep. To protect your head, neck, and spine, you need to maintain healthy posture while sleeping. In fact, proper sleeping positions reduce back pain, acid reflux, and even facial wrinkles!

How You Can Get Injured While Sleeping

It is common to sleep in a weird position and tweak a muscle or hurt your neck or spine while asleep. This happens when you sleep in an unsupportive position that puts pressure on your spine. It can also occur when you sleep on your stomach or side and somehow twist your neck out of alignment due to lack of support or improper sleep alignment.

What Are Some Common Injuries You Can Get While Sleeping?

Most of the time sleeping in an odd position will lead to a stiff or sore neck or back; however, it is possible to hurt yourself too. Here are some of the most common ways you can injure yourself while asleep:

  • Strains and sprains
  • Rotator cuff impingement
  • Spinal compression
  • Elbow and wrist compression
  • Tension headaches
  • Brachial plexus stress (Brachial plexus injuries happen when the neck experiences trauma and can cause pain and numbness in the arm and hand)

Do you want to learn more about your body and how to achieve better alignment? Check out the MoveU Membership online to being improving today.

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