What is sleep ergonomics?
When we talk about “sleep ergonomics,” we mean your position and posture while you sleep. Unfortunately, this is something that very few people consider until they start experiencing regular neck and/or back pain when they wake up in the morning. A bad night’s sleep affects everyone in a very negative way, so it is important to correct this problem as soon as possible to not only ensure a good night’s rest, but also future health problems.
What is the best position to sleep?
Many people tend to roll onto their stomach when trying to get comfortable. This is one of the worst sleeping positions, for several reasons. The most problematic is the fact that you are most likely arched in the back and have the head and neck area angled upwards. This puts an enormous amount of stress on the spine, leading to problems like muscle pain and nerve compression.
The most beneficial sleeping position is on your side. This takes all the pressure off your back and allows you to rest comfortably. For the most benefit, draw your knees up toward your chest in a fetus-like position. For added benefits, place a pillow between your knees. Body pillows are also extremely beneficial as they help you keep your balance throughout the night.
Sleeping on your back is also beneficial. If you prefer to sleep this way, place a pillow just below your knees to relieve pressure on your back. For extra relief, roll up a soft towel and place it under your lower back.
Choosing the right pillow and mattress
When it comes to pillows, orthopedic pillows lead the way. These pillows are specifically designed to help you maintain the natural curve of your neck while you sleep. The disadvantage of this product is the price, since they are usually almost double the price of a standard pillow. But considering how often you buy pillows and the health benefits, it’s a very wise decision.
Today, consumers have more options than ever when it comes to choosing a quality mattress to help relieve back pain. Adjustable beds work great for couples who have different sleeping habits and needs. Each person can “adjust” their side of the bed to the firmness and position they desire. Again, the downside is that these beds are very expensive. An alternative would be to purchase a memory foam bed or add memory foam to your existing bed. With this choice, you’ll want to periodically check the mattress or cushion for integrity and to ensure that it continues to provide the necessary support.
