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Whats the best sleeping position, mattress and pillow?

12/28/2016

3 Comments

 
Picture
Sleep is something that has changed a lot for me in the last 7 months.  That's when our beautiful young daughter arrived and as all parents know, a decent night's sleep can be hard to come by.

We spend a couple of nights a week staying over at the in law's in a different bed, a different pillow and in a different sleeping position (due to our little 7 month year old sleeping on our bed).

It brought me thinking about the importance of sleeping position and its a question our physiotherapists and chiropractors get asked often.  In particular in relation to neck, shoulder and back pain at night and in the morning.  So what is the best position to sleep in? What mattress and what type of pillow should I use?
Well a lot depends on what you are used to, as it isn't easy changing your position after several decades.  There are a few things that you can do.

If you are a back sleeper then a firmer mattress is preferred as it will better support your spine posture.  You also would want a slimmer pillow to support the curvature at your neck.

If you sleep on your side then a softer mattress may suit you better as it won't compress your shoulder when lying on it.  Your pillow needs to be a bit higher to support the space around your shoulder and the side of your neck. 

Now many people move a lot from side to side and their back.  If you are in that boat then a curved foam pillow with a low and high side of the pillow can do both.

If you sleep on your front then it often means that you have your head to one side and arm up over your head which places your spine in a rotated posture and your shoulder in an awkward position.  Its not an easy thing to change but one thing you can do is to try sleeping with a pillow underneath one chest when on your front.  That way you are a little closer to be a side sleeper! 

So the answer to sleeping position, pillows and mattress isn't a one size fits all matter.  It depends on what you have gotten used to and what pain or discomfort you experience during the night and in the morning.  Its about putting in place a strategy to improve your current sleep situation.  Who would have thought there was so much to it?
3 Comments
Gaydos link
12/4/2020 02:57:48 pm

My cousin has been thinking about getting a new mattress to have a long night's sleep. She would really like to get one from a professional, and choose one that will also work with her husband. Thanks for your tips about how their weight, body temperature, and position can affect the material of the mattress that they want.

Reply
Radubalan link
7/12/2021 05:55:36 pm

Great tips, it's indeed extremely important to sleep on the right position, though I think the "best" position is subjective. Everybody feels comfortable in its own position.

Reply
Value Market Research link
1/8/2022 06:19:16 am

According to Value Market Research, the latest technology trends and global market opportunity analysis in the Sleeping Pillow Market industry growing with a high CAGR in the upcoming year. Our report has categorized the market based on technology, service, development, vertical and region. https://www.valuemarketresearch.com/report/sleeping-pillow-market

Reply



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    Welcome the the Activ Therapy Blog.
    Find out about all things physiotherapy and chiropractic, covering health tips, self treatment advice, common conditions and latest updates in health.  Follow us on facebook to keep up to date with the latest.


    Author: Richard Kim

    rRichard has been a physiotherapist since 2003 working in public hospitals, workplace injury and gyms before establishing Activ Therapy.  He currently works with powerlifters, martial arts and crossfit athletes,

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