Many studies have concluded that most of our lifetime is spent sleeping. This means that how our body works during day time when we are active is directly linked to how we function. Experts have concluded that sleeping postures play a major role in many of the lifestyle issues that we face today. According to a study by Harvard Health, “Preferred sleeping positions are often set early in life and can be tough to change, not to mention that we don’t often wake up in the same position in which we fall asleep.” Here are some common problems and how they can be rectified with small changes in your sleeping pattern.
Sinusitis is a condition where in the tissues which line the sinuses get inflamed or swollen. Once these sinuses become blocked with fluid, it can lead to infection. Usually, we sleep directly under the air conditioner or right in front of it. This ends up blocking this fluid and can lead to a severe headache or cold in the morning after. The best way to prevent this from happening is by elevating your head from the pillow by simply keeping an extra pair of soft pillows. This will help in blocking the mucus from getting into the sinuses and also the cool air coming from the air conditioner will not directly enter your nose and into your sinus.
Many of us suffer from chronic and frequent headaches. Our neck position plays a primary role in how we sleep and can change the way our body works during the daytime. The most common way of preventing such frequent headaches is sleeping with an extra set of small pillows around your neck to prevent it from twisting. According to D. Ridwana Sanam, clinical and orthopedic physiotherapist, night postures are equally important as the day ones as this is the time our body is resting and repairing itself, “The trigger point for a migraine headache is from the neck. The neck is connected to our back (which consists of the spine and the lower back), and this entire area needs to be treated and corrected. Working only on the neck may not help.”
3. BACK PAIN
Back pain is a common issue which affects at least 80 per cent of the population once in their lifetime. Back pain has a lot to do with the alignment of our neck and the spine and this can play a vital role in how our back functions in our day to day activities as well. Many doctors agree that keeping a pillow under your knees and a towel under your lower back can help support this alignment and hence majorly avert from chronic back issues. “If the person does not have any pulmonary issue like heart diseases, asthma or breathlessness, the best position for them is upside down,” says Dr. Sanam.
4. SHOULDER PAIN
Experts believe that sleeping on one side is usually one of the best ways of getting sleep. This is because this position keeps your spine elongated. Shoulder pains are usually a cause of bad sleeping posture and can be prevented by simply sleeping on the side which does not hurt. This will help give the body support. You can also keep a pillow in between your knees to keep yourself comfortable. “The best sleeping posture would be sleeping on your side. The pillow kept under the neck should not be too high or thick,” says Dr. Sanam.
5. HIGH BLOOD PRESSURE
A study conducted by Ehime University School of Medicine in 2004 concluded that sleeping face down can majorly affect the blood pressure levels at night. Since those who suffer from high blood pressure can see a rise right after waking up in the morning, sleeping face down can help prevent this.
6. KNEE PAIN
There are two ways of going about preventing knee pain due to arthritis. The first is by placing a towel or pillow between your knees if you have the habit of sleeping on your side. The second is keeping a pillow under the knees if you tend to sleep on your back. This will help maintain space between the joints in your knee, which when encounter each other can cause pain