Sleeping on your front is one of the worst mistakes you can make when it comes to caring for your spinal health.
While it can ease snoring and sleep apnoea – those are the only benefits. The negative effects of frontal sleeping, on the other hand, are many.
Lying chest down promotes the twisting of the head for prolonged periods which can place a lot of pressure on the neck. These stresses and strains build up and can cause neck issues, headaches and poor concentration, while also leading to problems in the lower back area.
By sleeping in a neutral position our bodies are safeguarded against unnecessary issues.
We can do this by lying on our side or back while using a pillow.
Pillow size is important in keeping your spine neutral. To achieve a position which is optimal for good spinal health, ensure that your pillow is not too high and that you don’t double up. Too much cushioning can prop the into a head forward and force it into a position which can cause poor posture leading to problems.
By taking these steps and trying to get out of the habit of sleeping tummy down, sleep quality will also be improved due to the reduction of pain and discomfort.
Sleep is vital to everything that we think and do and with our busy lifestyles these days it can sometimes be difficult to get the required amount. It is therefore vital that when we do actually get the chance to hit the hay, we do so in a position which affords us the sleep quality required to recuperate from the micro-stresses of the day.
For the vast majority of people getting between seven and nine hours in each 24-hour period is the very foundation for good physical and mental health.
Sleep position can sometimes be affected by poor practices before bedtime.
Here are some things to avoid to help you get a good night’s rest.
1 Avoid screens at least 45 minutes before bedtime. These include TV screens, smart phones, laptops and computer monitors. Leaving smart phones out of the bedroom altogether can also increase sleep quality.
2 Avoid excessive caffeine intake throughout the day and perhaps limit those lattes, Americanos or teas to the morning or early afternoon – cut them out altogether after 6pm.
3 Avoid varying bedtimes. Try to go to bed at the same time each night to avoid confusing your body
4 Avoid overthinking the events of the next day or your ‘to do’ list. This can increase stress levels and stress hormones such as cortisol which can keep you awake for hours.
5 Avoid staying in bed when you are unable to get to sleep. If you’ve been lying down for 30 minutes get up and engage in a low stress activity.