Your brain sounds an alarmleading to poorer quality sleepwhen youre in a less-than-great sleeping position for an important reason.
Your whole bodyorgans, muscles, all of itrelies on sufficient blood flow to function.
Sleeping or awake, this blood flow is critical for your survival.
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The power andimportance of sleep for total healthsimply cannot be underestimated.
A number of studies have shown negative effects on both physical and cognitive performance with poor sleep.
(Theres a reason people obsess overpink noiseorBrown noiseand other sleep aids.)
Pillow up to arrange your body in proper alignment for sleep, says Colleen Louw, PT.
Using pillows or wedges of varying sizes and thickness is the best way to start.
Your brain is reacting to your neck and back being in a bad position, Louw says.
This combination makes stomach sleeping less than ideal for your spine.
A straight-legged position puts your lower back into extension, much like stomach sleeping does.
Modifying your lower back position is key, as is avoiding a big pillow under your head.
A large, over-stuffed pillow can place pressure on the spinal discs in your neck, Louw says.
I encourage side sleeping, Louw says.
You should have your shoulder on a flat pillow to prevent your upper body from rotating forward or backward.
Placing your head on a regular pillow is sufficient.
She also recommends a pillow between your knees and a pillow between your ankles.
Adding pillows to your knees and ankles prevents rolling forward or backward, which twists your hips and shoulders.
If your ears, shoulders, hips, and ankles are all in line, youre good to go.
2019;51(12):2516-2523. doi:10.1249/MSS.0000000000002071
