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Sleep right,
sleep tight
By B. Samarasinghe
Good posture is the key
to restful sleep, as is choosing the right mattress and pillows.
A night of poor sleep may leave you irritable and depressed with
loss of concentration or memory the next day, in addition to being
physically exhausted. With over half of all adults sleeping seven
or more hours a night -one third of their lives - here are some
useful facts about the most popular sleeping positions and tips
on how to make the most of them.
Midline position
Some people will only feel comfortable sleeping
in one position while others choose to sleep in a variety of postures.
Whatever position is preferred, keeping the body in the midline
is recommended. This means maintaining the natural curves of the
spinal structure to minimize stress and strain. There are four sleeping
postures you can adopt.
1. Lying on the
right or left side 2. The foetal posture.
- Lying on either side can take a variety of
forms. Some people lie with their knees slightly bent and rest
both arms by their side or stretch them out in front. Others may
adopt the foetal position where their knees are bent high at a
right angle to the body.
- To achieve the midline position, a pillow placed
between bent knees could help support the hips. If you have a
soft bed or an hourglass figure, pillows can be placed under the
waist to support your midriff (the part of the front of the body
between the chest and abdomen) and back. Increase or decrease
the number of pillows to ensure that your neck is supported. Sinking
into the bed on a soft mattress may cause an asymmetrical (faulty
postural) strain to the lower back.
3. Lying on your front
This position has the potential to cause problems.
To minimize risks, be sure to keep the neck as near to the midline
as possible - don't bend the neck too far forward, backward or keep
it twisted to one side.
If you must sleep in this position:
- Try to sleep with a shoulder slightly back
or place a pillow under the chest to ensure the neck is in the
correct position.
- If possible, adopt a "quarter turn"
by slightly raising one side of your body and placing a pillow
under your belly to support you in this position.
- Note carefully that if your bed is too soft,
you are likely to move out of the midline position and sustain
an asymmetrical strain on your neck and spine.
4. Lying on your back
Lying on the back can take two main forms - your
arms are pinned to your sides or they are up around the pillow.
If the legs are kept straight, causing the back to arch, it may
lead to unnecessary strain on the structures of the lower back.
- Place pillows under your knees to take the
load off the lower back.
- Make sure there are enough pillows to support
the neck and head in the midline position, thereby preventing
the head and neck tilting forward or back.
Getting out of bed
People are at their most vulnerable after a night's
sleep because the spinal discs are full of fluid. Avoid any strenuous
exercises first thing in the morning.
- When getting out of bed, roll on to your side,
bend your knees, push hands to raise yourself up and lower your
legs over the side of the bed. This will help protect your back.
Facts
- Exercise
Exercising on a regular basis can help to improve sleep patterns
but try to avoid exercising in the late evening as the endorphins
(naturally occurring chemicals) released by the brain during exercise
can prevent you from falling asleep. Gentle exercise for 20 minutes
three times a week aids the body to use up excess energy, helping
you to sleep more easily at night. Exercise can help stabilize
blood-sugar levels. Low blood-sugar levels can decrease energy
and affect concentration.
- Pillows
The type and number of pillows used will depend on how wide your
shoulders are, the sleeping position and personal preferences.
You may prefer to use an orthopaedic pillow, which is a pre-shaped
pillow formed to support the neck and head fully. When determining
the number of pillows, you should take into consideration that
having too many may tilt your neck forward or too few may tilt
your head back. Similarly, if lying on your side, be sure the
gap between your head and shoulders is filled by pillow(s) so
that your neck remains correctly aligned. Find a balance that
enables you to maintain the midline position. If you suffer from
allergies triggered by dust, find an appropriate alternative.
- Choosing the right mattress
It is important to find the mattress that suits your needs. Opting
for a mattress that is on the firm side of medium is recommended
but be sure it helps keep you in the midline position. If sleeping
with a partner, consider differences in body weight as different
levels of support may be required. Purchasing two mattresses for
a double bed may help here.
- Look after your back
Ninety-five percent of people suffer from back pain at some point
in their lives and poor posture is often to blame. Looking after
your back is vital to a good night's sleep.
- Avoid stress
Try to minimize stress as this can stiffen muscles, making it
more difficult to unwind and relax.
- Temperature
If it is a hot night, wear comfortable clothes that will keep
you cool. Cover yourself with a sheet. Another tip is to keep
a bowl of ice on your bedside table with a desk fan running behind
it. This will make cold air circulate the room.
On a cold night, avoid sleeping with the AC on under a fan or
in the line of a draught, which could lead to cramps, stiffness
and dysfunction.
- If you are a smoker and don’t have restful
sleep, then give up smoking. Avoid coffee, tea, cocoa and cola
drinks late in the evening. These foods contain caffeine that
increases energy and body temperature and causes greater wakefulness.
- Take your meals at regular times. If you are
accustomed to eating late in the evening it should be food that
is easily digestible. Malted food drinks fall into this category
and seem to be effective in promoting a good night’s sleep.
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The above guide to a better night’s sleep
is a general source of information and individual needs and requirements
may vary.
It is designed to offer practical, scientifically based advice on
the best way to avoid sleeplessness and wake up refreshed each morning.
If you find sleeping painful, cannot find a comfortable
position or would like more specific information on ways to improve
your sleep, consider consulting a Chartered Physiotherapist.
(The writer is a Chartered Physiotherapist)
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