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Sleep Ergonomics: Wake Up Pain-Free

By Sara Butler

A good night’s sleep is something many people struggle with. It can be difficult to relax or something happens to disrupt restorative and restful sleep in the night. But getting enough sleep is important for more than just not nodding off in your afternoon meeting; it also plays a major role in overall health. Sleep is essential for recovery and conservation of energy, learning, memory, brain development, emotional health, metabolic function, and cardiovascular health. Not getting enough good quality sleep is simply one of the worst things a person can do for their health. Here are a few chiropractic tips to help you get a better night’s rest.

How Much Sleep do You Need?

Adults need an average of eight hours of sleep every night. There are some factors that can have a negative effect on the length and quality of sleep, such as late shifts or travel. But not getting enough sleep can cause extreme drowsiness, and that can increase the risk of work-related injuries.

The posture in which a person sleeps is just as important as the posture in which other daily activities are performed, which makes sleep ergonomics of the utmost importance to overall health and wellness.

Sleep Positions

If you suffer from back pain, then how you sleep can have a big impact on the quality of the sleep you get. There are a few tricks that can be employed to help reduce the number of sleep disruptions. You should:

  • Place a pillow between the knees when side sleeping
  • Hug a pillow when sleeping on the side
  • Place a pillow underneath the knees when sleeping on the back
  • Don’t sleep on your stomach 

Mattress Choice

The type of mattress you sleep on every night has a major impact on the quality of sleep. A good quality mattress is needed to support the body and spinal curves, helping to keep them in a neutral position so proper rest and relaxation of the muscles can occur. Sagging mattresses have been shown in many studies to be the cause of poor sleep quality.

The Right Pillow

If one position is maintained for too long when sleeping, then tension can be created in the lower back and neck. Ergonomic pillows are needed to help accommodate the neck in your preferred sleeping position and minimize tension. You need a pillow that is the right size too, so it can properly support the head, shoulders, and neck throughout the night.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Denton, Tex. 


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