Your sleeping position and routine says a lot about how you wake up the next morning and perform the rest of the day
Most of us just crash into bed after a hard days work and don't really care about our sleeping routine and the optimum way in which we should give what our body deserves best- beauty sleep. Whatever seems comfortable at the time, is what we settle for.
Sleeping on the stomach, on our side, with two pillows, on top of your partner - while all of these positions might seem momentarily comfortable - they might not do your body any good in the long run. It is best to adopt a sleeping routine where you ease into the position - one you preferably will stick to for the rest of the night.
However, the following are some sensations or symptoms you might perceive when you wake up or during your sleep that might be indicative of an unhealthy sleep posture or position signaling an unrestful night for your body. Instead of resting and recovering your body might be hurting and here are some ways to know if that's the case.
You should ideally be waking up refreshed and reinvigorated and not sore and in pain. If you find yourself waking up with a stiff neck or a sore back, then you know you either are not sleeping in the right position or the mattress or pillow you are using isn't best for your body type.
Chris Brantner, a certified sleep science coach says that back pain is most commonly caused by sleeping in the wrong position (on your stomach). He continues saying, "sleeping on your stomach can also cause neck pain, especially if you keep your head turned to one side too long."
Your body is meant to be in the resting phase when it is sleeping. It is meant to breathe deeply and calmly but if you find yourself snoring the night away - then that indicates poor breathing habits. Your body does not receive the optimum amount of oxygen required by it and hence snores. Changing the position you sleep in might allow for deeper breaths and reduce snoring drastically.
In this regard, Bill Fish, a certified sleep science coach says, "on its surface, snoring could just be seen as annoying, but many people are being diagnosed with sleep apnea, which means the body actually stops breathing as frequently as 20 to 30 times per hour. Thus, anyone who snores, should not be sleeping on their back, as they won't be getting the quality sleep they need."
Dr. Neil Kline, DO, DABSM, a spokesperson for the American Sleep Association, also explains saying, "there is a correlation between sleep position and worsening of sleep breathing. For many with the sleep disorder, sleep apnea, breathing is worse when sleeping in the supine position (on one's back). While the mechanism is not fully understood, it is presumed to occur because of the gravitational effects of the tissues closing off the airway during sleep."
When you sleep, your body is meant to reactivate and ensure that all the organs in your body are working as they are meant to. You shouldn't be having to wake up and down antacids during the day. Doctors suggest switching your sleep position and reconsidering your sleep supplies - maybe a medium firm mattress - if you find you are suffering from heart-burn every now and then.
Brantner says, "sometimes back sleepers are more likely to be affected by heartburn, as your stomach is on the level with your throat, making it easy for acid to make its way back up. However, don't haphazardly switch to your side, as the right side has shown to aggravate heartburn as well. If you suffer from heartburn, stay on your back but elevate your upper body with pillows. You can also try sleeping on your left side."
Dr. Robert Koser, a chiropractic physician at Laser Spine Institute, explains saying, "research has shown individuals who have a significant reduction in sleeping hours also have an increase in systemic low-grade inflammation. This low-grade chronic inflammatory state within our bodies contributes to the development of certain health issues over time. This is why I can't stress enough the importance of finding a comfortable sleeping position, so you aren't tossing and turning all night long."
You should be ideally waking up feeling the right opposite of tired after a good night's sleep. It is one thing to wake up tired by a rude alarm or a roommate when you've barely slept for a few hours, but it is another thing to wake up tired after 8 hours of undisturbed sleep. The latter should not be happening and is indicative of bad sleeping posture.
Darren G. Koch, DDS, PA, a family and cosmetic dentist, discusses the effects of this issue and says, "in these patients, back sleeping can lead to the collapse of the soft tissues of the throat and oropharynx over the airway, reducing oxygen intake, and compromising long-term health."
One only gets pins and needles on their bodies when they mess up their blood flow in that area by resting on it or obstructing the blood flow for long periods of time. You also tend to feel the same sensation coupled with weakness when your body is low on energy or due to improper breathing all night long.
If you find yourself waking up sore or numb especially in your hands and legs, ensure going to bed with your hands on your side and your legs facing upwards. Resting your body weight on your limps might be messing up with your blood-flow thus creating havoc in your internal system.