We don’t often consider our posture while we’re lying in bed.

Since the average person spends 33% of their life sleeping, bed posture is equally as important as sitting and standing posture. Sleeping position, mattress design, and neck pillow selection are integral to ensuring optimal sleep posture and sleep quality.

Related: Top 3 Core Strengthening Moves

Positioning:

-Regardless of preferred sleeping position, keeping alignment of your ears, shoulders, and hips is ideal.

-Back sleepers – placing a pillow underneath the knees will decrease stress on the low back.

-Stomach sleepers – this position places the most stress on the spine and should be avoided if possible, however placing a flat pillow under the pelvis can help keep the spine in better alignment if this position is preferred.

-Side sleepers – placing a pillow between the knees and maintaining a bent knee position will decrease the stress on the low back and hips.

Mattress Design:

-The proper mattress varies from person to person with one common denominator – the proper mattress should be comfortable, supportive, and allow you to wake up feeling rested and pain-free.

-A mattress should be firm enough to provide good back support and alignment while also meeting individualized comfort needs and preferences. The mattress should be firm enough to distribute your weight and not allow you to sag into it.

-Always try a mattress before purchasing; ideally at least 10-15 minutes in your preferred sleep position(s). Many companies also provide comfort guarantee return policies that allow you to return or exchange your mattress for another mattress if you are dissatisfied with your selection.

-Mattresses generally have a lifespan of 7-10 years and will often show visible signs of wear and tear; sagging and a lumpy appearance are things to watch for. Rotating and flipping your mattress every 6 months can often extend the life of your mattress and prevent inconsistencies in support.

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Neck Pillow Selection:

-Select a pillow that supports your head in your preferred sleeping position and fills in the space between the curve of your neck and the bed. The pillow you choose should maintain a neutral neck position and not tilt your head forward, up or down.

-Side sleepers often require the thickest pillow as to sufficiently fill the gap between the ear and the mattress. Back sleepers often need a thinner pillow as to not tilt their head too far forward. Lastly, stomach sleepers will require the thinnest pillow or no pillow at all.

-Feather pillows are a good option as they conform easily to the shape of the neck, but they often collapse over time and should be replaced every year.

-Foam and memory foam pillows come in various shapes and densities. They are often contoured and may be a good choice for side and back sleepers depending on thickness.

Good sleeping posture starts with the proper environment. By selecting the most supportive and comfortable mattress and pillow for your preferred sleep position, you are on your way to a great night’s sleep! Combine this optimal environment with the other healthy sleep habits provided in Part 1 of this sleep series and you are on your way to a more rejuvenated, healthier you!

Related: Catch Some Zzzz’s Part:1 Sleep Deprivation and Health

By Kirsten Bombardier, DPT

Back in Motion Physical Therapy – South Portland, Maine