How Adjusting Your Sleeping Position
Can Help You Wake Up Pain-Free
Are you waking up with neck or hip pain? Back discomfort? You may need to adjust your sleeping position. Whether you’re a back-sleeper or get your best snoozes on your side, here’s our guide to help you get better sleep that will improve your ENTIRE day -- from a.m. to p.m.
The Main Different Types of Sleeping Positions
Since we’re generally creatures of habit, chances are you’re sleeping in a particular position most nights.
Sleep is vital for our mental and physical wellbeing as it allows our body to rest and repair itself. At Lola it is our goal to help everyone improve their sleep and general wellbeing. Things that can help with this are adjusting the light, noise and temperature in the bedroom, changing your eating, drinking and exercise routines and also your sleeping position.
Here are some of the most common sleeping positions which could help you improve your sleep.
The Pillow Hugger
Do you sleep face down on your belly? If so, you’re a stomach sleeper. In this sleeping position, often arms go around your pillow or out by your sides. It’s common for belly sleepers to wake up with discomfort, so we recommend getting a thinner pillow to avoid neck strain. You may even want to add a pillow under your pelvic area for alignment support.
The Princess:
If you’re a back sleeper, this means you sleep on your back with your hands by your side - or with your hands over your stomach. Generally, your weight is evenly distributed and your head is slightly elevated, which is good for day-to-day comfort and wrinkle prevention. However, if you’re a snorer or deal with sleep apnea - it can be problematic.
The Starfish:
As the name suggests, the Starfish position is when you sleep sprawled out on your back. Arms are usually a cactus-shape framing your face and legs are separated from one another.
The Pencil:
Sleeping on your side with your back and legs straight can help with deep breathing. This position can also help back and neck pain as your spine stays aligned as you sleep.
To improve this position further you could place a soft pillow or blanket between your knees to ease any pressure on your hips.
The Baby:
The foetal position is thought to be one of the most favoured sleeping positions especially among women, who are twice as likely as men to sleep curled up on their side.
This position is also a yoga pose called Apasana. This pose is named after one of the vayus, or yogic winds. Apana is the wind that governs downward movement, assimilation, and digestion.
The Dreamer:
It has been stated that sleeping on your left side is thought to have the most benefits to your overall health as it helps your body clear interstitial waste from the brain.
This position is also good for pregnant women as it improves circulation to the baby and prevents the uterus from pressing against the liver.
The Leaner:
In this side-sleeping position, arms are outstretched like they’re reaching for something and legs are stretched down - not curled up.
The Running Man:
It’s recommended to get a side sleeping pillow that fills the space between your shoulders and ears. Why? It supports your neck and keeps your spine aligned. Generally, it’s ideal to pick a firmer pillow, but always check in with yourself to make sure you feel comfortable.
Lola tip: Whatever pillow you choose, we’d suggest Memory Foam.
The Free Faller:
Sleeping on your stomach can be very comforting. This is one of the least common sleeping positions and can be a good position to prevent snoring.
However, if you do sleep on your stomach it is advised to use a soft thin pillow to prevent any neck strain. An extra step to help neutralise your spine is to also put a thin pillow under your pelvis.
The Side Sleeper:
Love to curl up on your left side? You’re a Side L sleeper. This position generally means your knees are bent and your arms are up in front of your face. You may want to invest in a pillow between your knees for support and better alignment.
Sleeping with a partner?
‘Spooning’ is said to be the one of the most popular sleeping positions for couples. Sleeping in this position is a sign of intimacy and trust. The outer partner in this position can be referred to as ‘Big Spoon’ and the inside ‘Little Spoon.’
In this position both partners will also experience the advantages of sleeping on your side.
Time to make a change?
If you haven’t been sleeping well it might be time to try and new sleep routine and position. Trying new positions will take a while for you to get used to especially if you have been sleeping poorly for some time.
We also highly recommend a supportive mattress such as Lola and improve not just your sleep but your wellbeing.
Best Sleeping Positions
For Neck Pain
According to Harvard Health, the best sleeping positions for neck pain are on your side or on your back. This is because when you’re on your belly, your head is turned to the side and your back is arched, which causes misalignment. Plus, this problem is exacerbated if your mattress is too soft or your pillow too thick and fluffy.
How to ease neck pain while sleeping:
It’s recommended to replace feather pillows every year, use memory foam pillows, and avoid stiff pillows that keep your neck flexed for too long. Specifically for side sleepers, it’s also ideal to find a pillow that’s higher under your neck than your head.
Best Sleeping Positions
For Back Pain
Lower back pain was named the leading cause of disability by the Global Burden of Disease study. But since it’s often caused by strain from poor posture and sleeping habits, there’s room for improvement.
Side Sleepers: Sleep with a pillow between your knees or on your side in the fetal position. This will help keep your hips, spine, and pelvis aligned.
Back Sleepers: Consider sleeping with a pillow under your knees. The idea is that the pillow will better distribute weight across your body and relieve pressure from building in pressure points.
Belly Sleepers: Add a pillow under your abdomen to relieve stress from your discs.
Best Sleeping Positions
For Hip Pain
Like neck pain, hip pain is best relieved if you sleep on your back or on your side (but choose the side that doesn’t hurt). You may also want to add a pillow between your knees to better align your hips.
Should I Invest In a Side-Sleeping Pillow? Bolster?
We spend so much of our lives in bed -- approximately 26 years! So investing in your sleeping situation is something to prioritize. Here are pillows and bolsters we’d suggest adding to your sleep and nightly routine.
Side Sleeping Pillows
It’s recommended to get a side sleeping pillow that fills the space between your shoulders and ears. Why? It supports your neck and keeps your spine aligned. Generally, it’s ideal to pick a firmer pillow, but always check in with yourself to make sure you feel comfortable.
Lola tip: Whatever pillow you choose, we’d suggest Memory Foam.
Cervical Bolster
A Cervical Bolster Pillow adds support for your neck and head, but it can also be used to lift your knees and ankles. Typically, it’s smaller than a traditional bed pillow, which also makes it a travel-friendly option.
Other Ways to Get Better, Pain-free Sleep
As much as we wish there was a quick fix for better sleep, solutions look different for all of us! Of course, eating well and staying active are two big ways to improve your quality of sleep, along with cutting back on caffeine and screen-time before bed. We’re sure you probably know that already! Here are some other tips to keep in mind for your nightly routine.