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2009-12-08 20:18:06
My patients usually ask me - What is the best way to sleep? to which I always
answer: Well, what position do you sleep in? The reason for this reply is
that just be modifying a couple of things here and there, you can get a restful
and comfortable night s rest no matter what position you actually sleep in.
Back Sleepers
Yes, this is actually the preferred position to sleep because it places the
least amount of stress to your spine-IF you:
Place a cervical roll or rolled-up towel under your neck. Make sure that your
head is in a neutral position (that you are neither looking up or down). If you
find that you cannot be in neutral then you need a smaller roll.
Place a pillow under your knees-This takes stress off
of your lower back. You could buy a special pillow for this, but a
regular pillow works just fine.
Side Sleepers
-If you sleep on your side, then follow these tips to minimize the
amount of stress to your spine.
Use a cervical pillow-Ideally, the pillow should take into account how wide
your shoulders are-the wider your shoulders, the taller the pillow should be.
This is because you want to keep your neck in a neutral position.Place a pillow
between your knees. Not only will this feel more comfortable, if you have hip
joint pain-this definitely helps.Try not to sleep on your side with your arm up
over your head-this causes stress on the nerves that come out of the neck and
into the arms and cause tingling or numbness down the arms.
Sleep on your Belly-
This position places the most stress on your neck.
In this position you have your head turned to one side or the other for hours
at a time. This is quite stressful to your neck muscles and joints.
Your body will try to shift your position to compensate. This is why people who
toss and turn the most are belly sleepers.
To sleep more comfortably(belly sleepers):
Place a pillow under your waist, and do not use a pillow for your head.
Remember that there are other variables that will affect the quality of your
sleep, like the condition and firmness of your mattress. If your mattress is
too old it will sag and not provide enough support.
Avoid super-soft mattresses-they may feel comfortable at the
beginning, but in the mornings, the lack of support will make you feel sore.
Your mattress should be firm, but not hard to provide the adequate support.
As with anything, if any of these recommendations cause you increased pain,
consult your chiropractor-there may be other factors present that should be
checked by a professional.
Sweet Dreams!
Dr. Dan DeReuter is a chiropractor practicing in Georgia. He operates various
websites with the goal of educating people on the benefits of natural methods
of better heath. His websites are: http://www.healthfultips.com, http://
www.deepdownwellness.com, and http://www.deepdownnutrition.com
Article Source: http://EzineArticles.com/?expert=Daniel_DeReuter