Tips For Better Sleep
What most people don’t realize is that it’s not just the quantity of sleep you get but also the quality. And a bigger determiner of quality of sleep is the position that you sleep in! Do you often wake up and feel more tried or achy? Then you may be sleeping in a stressed position. Below is an excerpt from Dr. Marshall Dickholtz Sr.’s article on proper sleeping positions.
“You can experience the health advantages derived from sleeping properly by taking a few minutes at bed time and checking these simple instructions:
1. Never sleep on your stomach-which twists the spine and pinches nerves.
2. Purchase a good, soft pillow that is the right size to cradle your head and neck.
3. Sleep in a health promoting position-on your back or side-insuring that your head, neck and shoulders are in the proper ‘neutral’ position.
4. Avoid using your head and neck to raise or turn your body.
5. Avoid reading or watching TV in bed without proper support, making sure your neck is in the natural/neutral position.
Here’s the Right Position For Sleeping On Your Back: When sleeping on your back, the pillow should be soft so as to conform to and cradle the head and neck -giving equal support to both. The pillow shouldn’t be too small around, allowing the head to fall backward into a hyper-extended position. And the pillow shouldn’t be too big around, forcing the head forward into a hyper-flexed position (chin to the chest). The forehead should be level with or slightly higher than the chin
Here’s the Right Position For Sleeping On Your Side: When sleeping on your side (whether right or left) the top shoulder should never be (A) over/in-line with the bottom shoulder, or (B) positioned forward of the bottom (bedside) shoulder. Your top shoulder should be slightly behind the bottom shoulder, to avoid falling forward during sleep. Falling forward results in the twisting of the neck. Most ‘side sleepers’sleep top shoulder forward, which aggravates the neck’s nerves and sensors. When sleeping on your side, the chin should never be ‘flexed’ forward to touch the chest. Also avoid putting your hands under your head, which combined with the pillow, puts additional upward stress on the head and neck. Find your natural ‘neutral position’. How ever you sleep-back or side-know that there are a excellent pillow choices available at health, backcare and bedding stores to aid you with better sleep.”
By employing these simple tips to optimize your sleeping position, you’ll be putting the least amount of stress on your body during your sleeping hours. This allows your body to gain the most out of that restful time – taking the right steps to heal and rejuvenate yourself!
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