Do you wake up in the morning with a stiff back and neck? Do you suffer from acid reflux or heartburn late at night? If the answer to any of these questions is yes, the solution may be as simple as adjusting the way you sleep.
Sleeping postures aren’t something we really tend to think about, but the fact is that the position you sleep in can actually relieve some of the painful symptoms you’re experiencing. If you’d like to see which sleeping postures we recommend for pain-free nights and mornings, check out our helpful guide below.
(1) The Fetal Posture: No More Heartburn and Acid Reflux
Nightly bouts of acid reflux or heartburn can really throw your sleeping schedule into chaos. What’s more, sleeping on your back or your stomach can make those issues even worse. If you’re tired of being woken up by those terrible burning sensations in your throat or stomach, the key to nighttime relief lies in sleeping in the fetal position.
When you lay on your side (particularly the left), the gastric acid doesn’t leave your stomach, letting you spend the night sleeping soundly.
If you have acid reflux, don’t forget our article on using Pink Himalaya Salt to reduce acid buildup.
(2) The Log Posture: Nixing Back and Neck Pain
If you’re one of those people who sleeps on their side with their arms down and close to their body, you probably get up in the mornings with no muscle stiffness. This is one of the best sleeping postures for reducing pain in the neck and back due to the fact that your spine remains aligned as you sleep.
So, if you often wake up with an aching back or a kink in your neck, try sleeping like a log instead.
(3) The Yearner Posture: Reducing Lower Back Aches
The “Yearner” posture is sleeping on your side with your arms outstretched as if your yearning for someone to hold. In this position, the strain is taken off your lower back, allowing your muscles to relax and expand.
Too much time spent on one side can lead to stiffness in other muscles, though, so it’s recommended you switch sides at least once during the night.
(4) The Runner Posture: Relieving Sore Throats
People who favor sleeping on their stomach with their arms and legs akimbo like they’re jogging are in the runner posture. Sleeping this way reduces the likelihood of sore throats and dry mouths due to chronic snoring.
When you sleep on your stomach like this your tongue remains where it should, whereas sleeping on your back allows your tongue to obstruct your airway, causing snoring and its painful side effects.
(5) The Soldier Posture: Easing Your Upper Back Pain
Anyone who suffers from frequent upper back pain should try the soldier posture when they sleep. This position is the best for spinal alignment, meaning that there’s no undue pressure on your nerves or muscles while you rest.
People who sleep in the soldier position will definitely notice a decrease in upper back pain in comparison to other sleeping postures.
(6) The Freefall Posture: Eliminating Sleep Apnea
The freefall posture is a pretty common one and consists of lying on your stomach with your arms above your head or tucked beneath the pillow. This is one of the best ways to reduce or eliminate sleep apnea as it leaves the airway open and unblocked by the tongue.
Sleep apnea, which can lead to high blood pressure, stroke, headaches, and heart failure, is a serious medical condition. Anyone who suffers from it should try the freefall posture in order to lessen the related risks.
(7) The Starfish Posture: Relieving Sciatica Nerve Pain
A pinched sciatica nerve is no joke and can be excruciatingly painful, leading to restless nights that leave you feeling exhausted. In order to get relief from sciatica pain, the starfish position is the way to go.
Lying on your back with your legs slightly spread and your arms over your head takes the pressure off the problem area, soothing the nerve pain and letting you relax.
(8) The Spooning Posture: Calming Restless Leg Syndrome
Restless Leg Syndrome is a neurological issue that causes uncomfortable and sometimes painful sensations in the legs that interfere with sleep. Fortunately for RLS sufferers, there’s a sleeping posture that can reduce the severity.
The spooning position, which entails lying on your side with one arm outstretched and one leg bent, can lessen the frequency of RLS attacks and let you sleep uninterrupted.
Sleep-Filled Nights, Pain Free Days
If you suffer from any of the ailments listed here, why not try switching up your sleeping posture? It might be a little difficult to adjust to the change, but after a couple weeks of a new sleeping position you’ll find that you’ve got less pain, more energy, and a brighter outlook overall.
Please let us know your favorite sleeping position. Don’t forget to check out the related posts!