What are the perks of improved posture? Better digestion, fewer backaches and headaches, a slimmer silhouette, improved confidence, and more!

With those benefits, better posture should be top of mind for everyone. But you spend between seven and nine hours of your day in positions that could compromise your posture.

If you’re wondering how to improve posture, it’s time to investigate the best ways to sleep. Some people prefer sleeping on their side while others switch positions all through the night.

From choosing a quality mattress to rolling over properly, there are lots of ways to help yourself. How should you sleep to improve your posture? We’re here to help you find out!

Transforming Your Bedroom for Better Posture

Your mattress and pillow can make a big difference when it comes to improved posture. Did you know that people with kyphosis, which is a condition that involves curvature of the spine, are supposed to sleep on one pillow instead of two?

This indicates how minor details can improve your posture while you sleep. Start by looking at your mattress. How old is it, and what condition is it in? 

Experts recommend that you change your mattress once every ten years, and your pillow every year. If your mattress is lumpy and you find yourself contorted into unusual sleeping positions to get comfortable, that means it’s time to make a change.

The most important part is ensuring that you have enough space, whether you sleep solo or with a partner. If you’re scrunching up your body so you don’t fall off the bed, you need a bigger bed.

Moving in Bed

If you tend to injure yourself easily or have pre-existing back issues, it’s important to give yourself an opportunity to heal. To do this, take it easy and focus on conscious movement.

To do this, pay attention to how you are rolling over in bed. This is especially important if you are a very active sleeper. If you’re wrenching yourself out of place or twisting haphazardly, try moving with caution.

To roll over, draw your knees into your chest. Envision yourself rolling over like a ball, with the main effort coming from your torso. Avoid twisting or contorting your spine in any way, and move slowly.

If your spine needs a little break, try rolling over by following these conscious steps. But for some people, getting out of bed can also be a problem area if their range of motion is limited by stiffness or pain.

To get out of bed, pull your knees into your chest a little. Then, place your feet flat on the mattress. This method works best if you sleep on your back, or have rolled onto your back following the steps provided above. 

After you’ve done this, use your hands to push yourself up and sit. Then, use your core strength to turn your body and get your feet out of bed.

Place your feet flat on the floor, and make sure one foot is slightly in front. Then, straighten your legs very slowly. This will help you navigate out of bed in the most painless way possible.

Loosen Up 

Picking the best sleeping positions for back pain is important. But with a few action steps, you can get ahead of the pain.

What does your nightly routine look like? If you tend to fall asleep on the couch before going to bed, consider walking around before you get in bed. This can help loosen your muscles, rather than going from one contorted position to another.

If you prefer a more active approach, consider implementing gentle yoga into your nightly routine. After a long day, your muscles will be warmed up and more flexible. By stretching out your body, you can promote active realignment, which makes for better posture.

Picking Your Position

How should you sleep to improve your posture? If you like to sleep on your side, this can help reduce snoring and heartburn. On the other hand, though, this position can lead to tight shoulders and low back pain.

If you like sleeping on your stomach, this can contribute to all sorts of neck and back pain, due to misalignment and strain on your body. On the plus side, this position sometimes helps ease sleep apnea.

If you’re looking to ease stiffness and joint pain, sleeping on your back is definitely the best position. Gravity helps align your body naturally and can help ease joint issues.

If you are already coping with back pain, consider placing a pillow under your knees. This helps keep your body naturally aligned. The main con of sleeping on your back, however, is that it can make snoring much worse.

Pillows can make a huge difference in aligning your body. If you snore too badly to sleep on your back but are worried about the ramifications of side sleeping, try introducing a few pillows. This can make a huge difference in realigning your body and providing a little extra support.

How Should You Sleep to Improve Your Posture

Picking the right mattress, implementing active stretching, and adjusting your sleep position can make a huge difference in your posture. But these measures work best when implemented as prevention or to help continue your healing journey.

If you’re already dealing with poor posture or back pain, you’ll need to tackle the problem at the root. From manipulations to spinal decompression, a chiropractor is exactly what you need.

With a personalized chiropractic approach and ongoing physical therapy, you’ll receive the support you need to tackle your goals and reduce pain, you can live the life that you’ve always dreamed about.

If you’re still wondering how should you sleep to improve your posture, stop by our office! We’d love to chat with you so that you can get started on your health journey to improve your posture!

- Elite Spine and Health Center
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