Sleep Posture: Tips to Improve Rest You Shouldn’t Take Lying Down (or Maybe You Should)

Reviewed by: Dr. Steven Knauf, D.C.

By: Sara Butler

When was the last time you woke up feeling fully rested, with no stiffness in your back or neck? If you're like most people, probably not often enough. It’s easy to assume that sleep is just about how many hours you get, but the secret to better rest lies in how you sleep. Specifically, sleep posture—how you position your body while you sleep—can significantly affect the quality of your rest and your overall health.

While many focus on sleep duration or the right mattress, positioning ourselves while sleeping might be just as important. Sleep posture affects comfort and recovery, but it can also impact spinal health and muscle recovery, two things vital to waking up feeling refreshed.

As experts in spinal health, we focus on helping you stay aligned during your waking hours and ensuring that you set yourself up for proper rest. Let’s explore the connection between sleep posture and overall health and how chiropractic care can help.

The dangerous effects of bad posture on sleep

We’ve all experienced it—waking up stiff and sore, only to roll out of bed feeling like you didn’t sleep. Poor posture during sleep can lead to a cascade of uncomfortable issues. Let’s talk about a few of the most common problems:

Breathing problems and poor oxygen flow

Shockingly, bad posture during sleep can restrict your breathing. When slouched during the day, your chest tends to collapse, making shallow breathing a habit. That issue can carry over into the night, especially for back or side sleepers. Misalignment can block airways, exacerbating snoring or even contributing to sleep apnea, a serious condition where breathing stops and starts throughout the night. It’s a dangerous cycle—bad posture reduces airflow, and reduced airflow disrupts your rest, leaving you feeling exhausted come morning.

Pain and muscle tension

When your spine is misaligned, or you’re sleeping in awkward positions, it puts extra strain on your neck, shoulders, and back. The result? Muscle imbalances, tightness, and pain. If you wake up feeling stiff or sore every day, chances are your sleep posture is to blame. Poor posture may not only make it difficult to get comfortable, but it could also cause tension that disrupts your sleep, keeping you tossing and turning all night long.

Increased cortisol levels

Have you ever noticed that poor posture can make you feel stressed or anxious? It’s because slouching or adopting a bad posture triggers your body’s stress response, leading to higher cortisol levels. This “stress hormone” makes it more challenging to unwind and relax at night, which could be the reason you’re struggling with insomnia or restless sleep. What’s worse, elevated cortisol levels can keep you from falling into deep sleep, so you miss out on the restorative benefits of REM cycles.

Common sleep posture mistakes you may be making

Getting quality sleep can be hard without worrying about how to align your body just right—and remember to continue to do so all night…while asleep! We often develop habits that we don’t realize are affecting our posture. Sometimes, we develop sleep habits that are, well, wrong.

Sleeping on your stomach

It might feel comfortable, but sleeping on your stomach is one of the worst positions for your neck and spine. The problem? When you sleep on your stomach, your head has to twist to one side for long periods, straining your neck muscles and leading to misalignment in the spine. This position can also flatten the natural curve of your lower back, which might cause back pain over time.

The pillow dilemma: Too high or too low

The height of your pillow matters far more than you might think. If your pillow is too high, it tilts your head forward, putting stress on your neck. On the flip side, if your pillow is too low, it won’t provide adequate support, especially for side sleepers. The lack of support can lead to discomfort in your neck and shoulders. Finding the right pillow for your sleep position is key to maintaining spinal alignment.

The fetal position gone wrong

Side sleeping is generally a good position for spinal alignment. Still, when you curl up too tightly into a fetal position, you compress your diaphragm, leading to shallow breathing and muscle tension. It might feel cozy, but this posture can affect your posture and contribute to back pain over time. Aim for a relaxed, neutral side-sleeping position that doesn’t constrict your body.

Poor arm positioning

Where you put your arms during sleep can be just as important as how you position your head and neck. Many people place their arms under their pillow or head, which can restrict blood flow and cause shoulder and neck discomfort. To avoid this, try keeping your arms by your sides or using pillows to support your arms while sleeping.

Failing to support your lower back

If you sleep on your back, the lack of support for your lower back can lead to misalignment, contributing to lower back pain. A small pillow or cushion under your knees can help maintain the natural curve of your spine, preventing strain and discomfort throughout the night.

The role of your mattress in sleep posture

Now that we’ve discussed the importance of proper sleep posture, let’s look at the bed itself—the mattress. If you wake up with aches and pains, it could be time to reevaluate your mattress. Here’s how the right mattress can make all the difference:

• Spinal alignment: A good mattress helps support your spine's natural curvature. Without the right support, your spine can fall out of alignment, causing discomfort, pain, and restless sleep. A mattress that is too soft or firm can contribute to poor alignment, while one that’s just right will help keep your spine in a neutral position throughout the night.
• Pressure relief: A mattress that evenly distributes weight helps relieve pressure points, reducing pain and discomfort, especially in areas like your hips, shoulders, and lower back. A good mattress can reduce the likelihood of waking up feeling stiff or sore by promoting better circulation.
• Muscle relaxation: The right mattress allows your muscles to relax fully, reducing tension and allowing you to fall into deeper, more restorative sleep. When you wake up refreshed, your body is better prepared to handle the day ahead.

The importance of your pillow

Regarding sleep posture, the pillow is just as important as the mattress. A good pillow supports the natural curve of your neck and spine, keeping everything aligned while you sleep. But finding the right pillow can be tricky—too high, and it tilts your head forward; too low, and it doesn’t provide enough support.

Back sleepers generally benefit from a medium-thickness pillow, which keeps the head slightly elevated and aligned with the spine. Side sleepers need a firmer pillow to fill the gap between their head and the mattress. And for those who sleep on their stomachs (though we don’t recommend it!), a very thin pillow or no pillow may be the best choice.

Chiropractic care: A natural solution for better sleep and posture

If you're waking up with aches or struggling to get a good night's sleep, chiropractic care may be the answer you've been searching for. Chiropractors focus on diagnosing and treating mechanical disorders of the musculoskeletal system, especially the spine. By using hands-on adjustments and alternative therapies, they work to restore proper alignment, helping your body heal naturally without the need for surgery or medication. When your spine is aligned correctly, it could improve your sleep and overall well-being, reducing pain and tension caused by poor posture or repetitive stress.

• Reduced muscle tension: As mentioned, chiropractic adjustments target spinal misalignments, relieving muscle tension. This can be especially helpful for people who have neck, shoulder, or lower back tightness that can prevent restful sleep. By improving spinal alignment, chiropractors may reduce the strain on muscles, making it easier to unwind and settle into a comfortable sleep.
• Improved nerve function: Spinal misalignments can irritate the nerves that run through the spine, affecting how your body communicates and functions. Proper alignment allows your nervous system to operate more efficiently, including the autonomic nervous system that regulates sleep cycles. When nerve function is restored, it may promote better regulation of your circadian rhythm, helping you fall asleep more easily and stay asleep throughout the night.
• Pain relief: Pain, particularly in the neck, back, and joints, is one of the most common culprits of sleep disruptions. Chiropractic care may relieve chronic pain conditions such as sciatica, arthritis, or muscle spasms, which can directly impact sleep quality. By reducing pain, chiropractic treatments may help your body relax more fully, reducing the likelihood of waking up during the night.
• Relaxation and stress relief: Chiropractic care addresses physical discomfort while also helping to support mental well-being. Misalignments in the spine can contribute to physical stress in the body, activating the fight-or-flight response. Chiropractic adjustments may help reduce this tension, promote relaxation, and lower cortisol levels (the stress hormone). This can be key in combating the stress and anxiety that often interfere with falling and staying asleep.

In addition to these benefits, chiropractic care may also help with breathing problems such as sleep apneaby realigning the spine and improving airflow. It may also help regulate hormonal balance through improved nervous system function, which can further contribute to better sleep.

Overall, chiropractic care may work on multiple levels to help improve your body’s ability to relax, reduce pain, and enhance overall function, making it a holistic approach to improving sleep.

Lifestyle changes for better sleep posture and quality

Chiropractic care may be an essential piece of the puzzle for better sleep, but simple lifestyle changes can work wonders for your posture and overall sleep quality. You don't need to overhaul your routine completely—just a few adjustments here and there can help you sleep more soundly and wake up feeling more refreshed. Let’s dive into some easy changes that can make a significant impact.

Create a sleep-friendly environment

Make your bedroom a sleep sanctuary. Keep it dark, quiet, and cool. Invest in a quality mattress and pillows that suit your sleeping position. A comfortable sleep environment is essential for good posture and restful sleep.

Stick to a regular sleep schedule

It might sound basic, but going to bed and waking up at the same time every day can improve the quality of your sleep. A consistent sleep routine helps regulate your body’s internal clock and ensures you get the most out of your rest.

Stretch before bed

Gentle stretching before bed can help release muscle tension, improve flexibility, and prepare your body for sleep. Focus on stretches that target your back, neck, and shoulders to alleviate any tightness caused by poor posture throughout the day.

Limit screen time before bed

The blue light emitted by screens can interfere with your body’s production of melatonin, the hormone responsible for sleep. Avoid screens for at least an hour before bed to improve your ability to fall asleep.

Hydrate, but not too much

Staying hydrated is important, but avoid drinking too much water right before bed, as it can lead to frequent trips to the bathroom during the night. Stay hydrated throughout the day to ensure a restful night’s sleep.

Wake up refreshed, ready to conquer the day

Sleep posture is crucial to your overall health, affecting your spine, muscles, and nervous system. Minor adjustments to your sleep can lead to improved rest and less discomfort. Whether choosing the right pillow, adjusting your sleep position, or adding chiropractic care to your routine, taking action on your sleep posture can help you wake up feeling revitalized and ready to tackle anything the day throws your way.

Next time you lay down to sleep, remember that posture matters. Don't just lie there—take action for better sleep, better health, and a better you.

Ready to take control of your sleep posture? Let’s see if The Joint can help you start on the path to better rest with chiropractic care!

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.