Steer clear of waking up with ailments such as a sore neck or backache by following some advice from an expert in sleep.
Primarily, sleep serves as a restorative phase where your whole body undergoes repair and rejuvenation for peak health and performance. Additionally, it’s a period marked by complete comfort, relaxation, and disconnection from external stimuli. Nonetheless, one can still awaken feeling sore or injured despite these benefits, owing to the various movements during slumber or perhaps because of sleeping positions. position you happen to sleep in .
Meet Our Expert
- Lauri Leadley is a clinical sleep educator and the president of Valley Sleep Center an autonomous sleep diagnostic facility located in Arizona.
Lauri Leadley, clinical sleep educator and the president of Valley Sleep Center, an independent sleep diagnostics center based in Arizona, warns that "yes, you can injure yourself while sleeping, [and it] can range from something minor, like a sore shoulder, to something major, like spinal compression."
Ledley states that the most frequent injuries from sleeping can include a stiff neck, sore shoulders, or back pain . Less common but more serious ones might include a bulging disc or displaced rib, which she attributes to different kinds of sleeping positions .
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Which Sleep Positions Might Lead to Injuries?
Even though it may seem as if you have little say in whether you get injured during sleep—and this notion does hold some validity—there are several preventative steps and remedies you can explore if you frequently wake up feeling discomfort. This could involve conditioning yourself to steer clear of particular sleeping postures or specific types of pillows, for example. Leadley enumerates some of the most problematic culprits:
Sustained periods of having your arm over your head or resting on your shoulder may result in discomfort and injury. Additionally, using pillows that cause your neck to be positioned awkwardly, or elevating your legs too high during sleep could create unpleasant experiences," she explains. "Similarly, attempting to nap in an upright seated posture might induce harm to your head and neck area.
Here’s some tough news for you: Sleeping face down is yet another issue position that ideally should be skipped, according to Leadley. She explains, “When you sleep on your belly, it puts stress on both your back and neck, leading to increased tossing and turning throughout the night.” Additionally, she points out that curling up in the fetal position isn’t ideal either because this extreme spinal curve may result in unease in the neck and back area; moreover, hugging one’s knees too closely could hamper proper respiration.
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What Is the Optimal Sleep Position to Prevent Discomfort and Aches?
Ledley suggests that it’s beneficial to attempt sleeping—or preferably doze off—when positioned on your back. She recommends, “Try to lie flat with your arms resting along your sides and ideally on your back.” According to her, this posture reduces the risk of straining muscles or displacing ribs, which could be more severe issues when not properly aligned. Additionally, sleeping on your back can help reduce discomfort in the neck, shoulders, and back area.
A beneficial sleeping posture involves lying on your side without being excessively tucked into the fetal position. As Leadley notes, “This keeps the spine aligned neutrally and alleviates discomfort in the neck, shoulders, and back.” Additionally, using body pillows can enhance this position by minimizing tossing and turning throughout the night. Bed pillows created specifically for individuals who sleep on their sides are another good option if that is your preferred sleeping position. Whichever position you choose, you should invest in the best pillows which can keep your head and neck in a natural position.
Although we cannot fully control our bodily movements during dreams, we can adopt certain strategies to encourage healthier sleeping postures. For instance, "if you tend to sleep with your arms raised over your head, consider training yourself to keep them at your sides by securing them under a tucked-in sheet," recommends Leadley. "This restriction can minimize movement while sleeping and reduce the likelihood of injuries. Utilize pillows for added support—place one beneath your knees or neck to alleviate stress—and opt for a sturdy mattress that properly cradles your frame."
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