There are three most common positions of sleeping at night and sleeping on the side is one of the most popular ones. There are some different postures of side sleeping, but they all can cause the issue of moving the sleepers’ neck alignment to the wrong positions.
What Happens when sleeping on your Side?
Normally, during the side sleeping, your head would not be in the straight line with your back and this creates a large gap among your head, your neck and the mattress. Laying on the pillow without supporting the head and neck can cause the stiff and sore muscles all across the shoulder girdle, down the back and up back of the neck when waking up in the morning.
Sore muscles are just the beginning of the problems which is caused by moving the spine alignment to the wrong position. The spine is the center of nerves in a human body, when it is not in the right position, there would be the compressions or pinches on nerve endings in the nerve column. As a result, people would suffer some discomfort, pain and numbness. Sometimes the waking up pain caused by a poor sleeping position isn’t easy to associate with the neck, but the pinched neck nerves can cause the tingling sensations, numbness and pain even as far away as the feet. Usually, those pains happen in the area of hands and arms, but the lower back pain could also be the result of moving the neck alignment to wrong position.
How to get rid of Neck pain?
Normally, people say that prevention is better than cure. And it is also right to the case of neck pain. Indeed, neck pain does not happen immediately with the obvious phenomenon. It is the effect of the negative actions that you have done over time. You might not control how much those actions impact on you, but you could change several things for the relief of neck pain. The first thing could be to review your sleeping position and how much it effects on your neck pain negatively.
For avoiding the neck pain during the night, people often pay their attention on choosing a good mattress, but choosing a good pillow is not less important than it and could be more important in some cases, especially for the side sleepers. There are several great choices of a pillow with the solid support for the neck such as memory foam, gel and water pillows. Those can provide the comfort as well as the luxurious feeling under your head. => check the best pillows for side sleepers review
Choosing right pillows help your body
It is necessary to consider the changes of your favorite sleeping position. The back or side sleepers normally don’t want their bodies roll out of the position when sleeping, therefore, they prefer to choose an extra-large pillow which could be wrapped around the body for extra support. Besides the size of the pillow, the material of inner core is also very important. You can bend and mold to your requirements, the shredded memory foam could be considered as the best one in this case. The solid foam could support better a little bit, but it is not possible to move around or bend easily. Gel and water base pillows are also the good choices for side sleepers, but they are not moldable as shredded foam.
The Best Shredded Memory Foam Pillow For Side Sleepers
If you are the person who sleeps in one position in the whole night, the solid memory foam can be the excellent choice because you won’t need so many supports to your back and stomach. This pillow is not separate, move about or flatten out, but ensures to provide the solid and firm comfort.
In case that you prefer to put your arm under pillow and want to a adjustable side sleeper pillow for the proper height of head while sleeping, the water filled, gel or microbead pillow could be a great choice. The inner filling of those pillows can be adjusted to fit with your needs and give the best support you want.
Stomach Sleeper Position – How to get perfect sleep?
Many people love to sleep on their stomach comfortably because they feel it safe and secure, but sometimes their back cannot receive the same feeling. In order to ensure the sleep conformity and maintain the safety of neck and head, it is very important to choose the appropriate pillow for the whole peaceful sleeping night.
Considering a good sleeping pillow for the good would support people to avoid the waking-up at night to change the sleeping positon or prevent the feeling of lousy in the morning. Unfortunately, seeking a proper stomach sleeper pillow is quite difficult, and takes a time to get the right one.
Why Stomach Sleepers really need a good pillow?
As mentioned above, looking for the right stomach sleeper pillow could be a very difficult duty. If a pillow is too thick and hard, your head could be raised up too high and your spine could be curved during sleep. As a result, your back would get hurt terribly when waking up in the morning. In fact, it is not total very hard to get the right pillow for stomach sleepers unless you don’t know what makes a proper pillow for that sleeping position.
Choosing a right pillows for Stomach Sleepers
A good stomach sleepers pillow must provide a solid and firm support for users. A weak supported pillow could be damaged and flattened after a time of use. You need to consider carefully when choosing a pillow with the proper thickness for the appropriate supports for the two following reasons. One of them is, your head, neck and spine need to be kept in the right line for the peaceful sleeps. Secondly, memory foam, gel, buckwheat and water base pillows are considered as the best materials of pillows for supporting the stomach sleepers, as well as maintaining their shape over time and heavy use.
Slim and Ultra Slim Memory Foam are Great Choices for Stomach Sleepers
When a pillow turns flattened, it would not be able to keep your head staying in the right position anymore. More terribly, your head could slide straightly to the mattress right after you put it on the pillow. It could be the reason why your spine is curved and your breath is difficult. Therefore, memory foam could be a challenge, besides the great support of itself.
Indeed, most of memory foam pillow are very thick and more appropriated for slide sleeping than stomach one because it is not versatile enough for this type of sleeping. If you really love memory foam pillow, you should get a slim or ultra slim one for the perfect support. It would not be flattened and make you move out of our position while sleeping.
Stomach Sleepers preferred pillows: Gel, Buckwheat and Water Filled Pillows
The water filled pillow is one of the pillows which allow users to increase or decrease the amount of filling liquid inside to adjust its height for fitting their sleeping positions. The gel and buckwheat pillows also works with the same principles when their inner core includes many smaller parts and they could be taken out or put in easily.
The feature of being adjustable of gel, buckwheat and water filled pillows also support people who has the habit of putting their arms under pillows while sleeping, and mold the pillow under their shoulders effectively. The shredded memory foam can also mold well to the body in any position, but its height cannot be adjusted. However, for the pseudo-stomach sleeper – who usually lay in half-stomach and half-side position, the shredded memory foam is totally the excellent choice to support their sleep. It molds the body, supports the neck and maintains the shape for many years.
Going Beyond Your Sleeping Position
Many researches show that the sleep and the sleeping position are playing the important role of musculoskeletal pain including pains on shoulders and necks. There is an study in 2008 comparing the musculoskeletal pain from 4,140 researching candidates who are healthy men and women with or without the problem of sleeping.
The sleeping problems are non-restorative sleep, early waking-up in the morning, staying asleep and hard-to-sleep. Also, some reporters presented the severe or moderate problems in three or four different categories has a significantly higher possibility of chronic musculoskeletal pain development in one year to people who has no or few reports on sleeping issues.
Additionally, it is acknowledged as the pain could interrupt the sleep and the very vicious cycle of sleeping. Then the sleeping problems could cause the serious pain or add to the existing one.
Sleep is one of the natural human natures. We were born with the instinct of sleeping at any levels of ages. We slept when we were a baby and have keep sleeping until our death. Obviously, people acknowledge it as a natural process.
Sleep is happening naturally, and sleep itself is absolutely generating many benefits on people. In fact, there are many factors that could effect to the human nature of sleeping. Sleeping too much could lead to the unhealthy issues such as obesity and cardiovascular diseases. However, sleeping too little would cause the negative effects like dementia and diabetes.
The most important factor which has the effect on sleep is the sleeping position. A wrong position could result in wrinkles, heartburn and snoring.
Let see how the sleeping position effects on the human health right now.
Merits: The savasana pose posture is the best sleeping position which is highly recommended by doctors. There is a big benefit of this position. In this position, the entire back of people with the spine inside can be relaxed and supported, as well as the mattress could give its performance in the best way by supporting to the spine. Then, the back muscles and the spine are relaxed and the peaceful sleep during night is as a consequence.
Moreover, this position is contributing to reducing the pressure on the neck by placing it in the neutral posture.
Additionally, in this position, there is no compression from your face to the pillow and mattress at all. Therefore, it could be considered as the big advantage for people who want to maintain their wrinkle-free face.
Demerits: Besides some above benefits, this type of sleeping also has some dangerous drawback. It could be the reason of the snoring and the apnea while sleeping. Indeed, sleeping on the back could collapse the lower end of tongue and cause the obstruction of windpipe, then people must make the snoring as a result. To avoid the snoring or the apnea, one of the solutions is sleeping on the side.
In addition, there are some researches showing that people who snooze with back sleeping could not have a good night sleep. They normally get a restless night in this position.
Merits: It seems to be the most popular sleeping position. You should frequently find out that you are sleeping in the fetal position. In the other times, your body can be stretched out sight in the side position. Both of those position are supporting you to remove the heartburn effectively. Moreover, the pregnant women should be recommended to sleep on the left side to enhance the heart circulation. Sleeping on the back during pregnancy could create the heavy pressure on the women’s back and lead to fainting episodes.
Demerits: Side sleeping in the whole night could cause the organ stain and hurt the lung and the stomach. For preventing the organ stain, people should alter between the sides (but this is quite difficult while they are sleeping). Sleeping on one side can bring the pressure-induced numbness to the arms. Using only one arm to support the whole body is generating the pressure on the given armis muscles or nerves and limiting the flow of blood in the body. Therefore, they could suffer the serious pain on their arms when waking up.
Merits: This is the disadvantage when sleeping on the stomach. In fact, this position has a very little benefit at all. The most important advantage of it is to reduce the issues of snoring and apnea.
Demerits: Sleeping on the stomach is changing the natural alignment of the spine and causing the lower back pain. In this positon, the head would be placed in one side for breathing and the neck would receive the negative effect as a result. For relief of those negative impacts on your back, you should place a pillow under the abdomen to lift your lower back up.
Sleeping is the action to relax the whole body after the time of activities and it requires the most comfortable feeling. Try those above position of sleeping until you get the proper one for the peaceful sleep.
So, what is best sleeping positions?
There are two sleeping positions which provide the best support to your neck. They are back and slide sleeping ones. With the back sleeping position, you should get a rounded pillow for supporting your neck curved naturally and a flatter pillow for cushioning your head. In order to get this, you can roll the softer, flatter pillow core and then put it into the case to place under your neck for supporting it, or you can choose a special pillow that has the built-in neck support along with an indentation for your head.
There are some tips for back or side sleepers:
Try a feather pillow for sleeping. They are designed to bring the feeling of comfort to your neck during sleeping. But this pillow will be collapsed after time of using. You should replace a new one after about one year.
Another choice could be a pillow with the core of memory foam in the traditional shape to comfort the neck and head. The manufacturers think that memory foam could ensure to keep the spine staying in the right alignment.
The Shredded Memory Foam Side Sleeper Pillow by Coop Home Goods could be considered as the excellent choice for keeping the neck in the perfect position for a peaceful night.
Do not use the too stiff and high pillows which could keep the neck flexed during sleep and lead to the feeling of stiffness and pain when waking up in the morning.
For the side sleepers, they are recommended to use the pillow which is higher underneath the neck compared to under the head.
Using the horseshoe pillow is the great choice for right support when driving a car, train and plane or just when watching TV. However, your head could be forced forward in case your pillow behind your neck is too large.
Stomach sleeping could cause the pain to your spine when your neck is turned on its side and your back is hurt. Normally, our preferable sleeping position have been established very soon in life, so it could be very difficult to change. Moreover, we have not been found in the same position that we start our sleep at the beginning.
However, it is very important to change to the sleeping positions of back or side ones for the better health and receiving the great support.