Hey guys, in this video, we’re going to talk about how to position yourself for the best night’s sleep. So many people suffer from chronic pains or just overall tightness in your neck, shoulders, back, hips, and knees. So what we want to do is take a closer look at your sleeping positions as that relates to how you’re going to sleep through the night and give you a better quality of sleep. Getting a good night of sleep is so important to your overall health and overall performance. So let’s look at the three main sleeping positions and get started!
1. Laying On Your Back
The first sleeping position is laying on your back. This is the best sleeping position because it can get your spine into the proper alignment as long as you have the right sized pillows. So let’s go ahead and lay back. I’ll show you what it looks like to get in the proper position for your sleep. First, you want your pillow up to be medium soft, maybe a little bit firm, it depends on what your head prefers. Next, make sure that your head and feet are in the same line. To position yourself, get your shoulders down away from your ears and just kind of open the hands. This can be really comfortable for some people, especially if you listen to a meditation or do a meditation at night, some deep breathing exercises.
Sometimes people feel it’s a little more comfortable to place your hands on your tummy here. You can do that, too. A lot of people may suffer from lower back or hip pain. To combat this, place a pillow under your knees. That gives your back a little relief, and it’s just resting there. It’s pretty comfortable!
2. Laying On Your Side
The next best sleeping position is to be a side sleeper, and I used to prefer this over sleeping on my back. First, let me get onto my side. Use the same kind of pillow. Make sure that your head’s not forced upward too much, so make sure the pillow is the right size for your head. In this position, your neck can get compromised if it’s not the right sized pillow. Also, your shoulders will roll in, so if you have shoulder pains this can be a problem. Also, the hips are higher than the knees, so this is another problem. Let’s talk about how to fix that.
So let’s hug a pillow. ,This gives your shoulders a little more open space. Next, put a pillow between your knees, not too big, to align your hips and knees so that there’s not a deep angle that’s going to pull on your lower back. So whatever size pillow you can find that kind of matches the width of your shoulders, kind of hug it here. Then, make sure that your head is in line with your shoulders, in line with your hips, and down by your feet. Just like that, a nice slide.
3. Laying On Your Belly
Now the third position is actually the worst and most dangerous position, and that’s sleeping on your belly. So let’s talk about the dangers of it. First of all, your head is turned to one side most of the time, which puts a lot of extra strain on your neck and shoulders and back. This causes your spine to get really twisted. Also, this position can really compromise your breathing. On top of that, this position can make your arms fall asleep. It also gives you some extra shoulder pain, especially if you’re holding the pillow under your head.
I had a friend help me with this because I’ve never been a stomach sleeper, but now I know how. So go ahead and lay on to your soft flat pillow, or no pillow at all. What you want to do is turn yourself onto your side or grab a flat pillow and put it under your abdomen. By doing this, you can lift up your hips and your midsection, and then throw that leg up to the side. This helps your spine get into a better alignment.
In addition, since your hips are higher than your knees, so you want to get yourself to start rolling onto your side to be a side sleeper. To do this, grab an even smaller pillow and then place another pillow right behind your back so it’s a little more supportive. Now, you’re still kind of sleeping on your tummy, but you’re off to the side too. This position is a better alignment for your spine and it is still pretty comfortable. Now your arm can give you some trouble. You might wake up with a stiff arm or some tingling in your fingers. So eventually, when you start to move around and shift at night, then you can turn over and your pillow back there is nice and supportive. Then, your pillows are here for you to get into that side-lying position.