Avoid sleeping face down at ALL costs – while it may be comfortable – it will cause years of pain down the road. We were not designed to sleep with our heads wrenched to one side night after night. While I will admit that face down sleeping posture is not an easy change, it can be done. Just start your sleep out in one of the positions I will be discussing below and every time you wake up on your stomach, change back to the correct position. Slowly your bad habit will change and you will be significantly healthier for it!
The best positions for sleep are alternating between your side and your back (which usually happens automatically during the night). If you start on your back, a low pillow should be used so that your head and neck are not pushed forward too much which contributes to forward head posture. As well, placing a pillow underneath your knees will take some pressure off your low back, which will help prevent low back pain and sciatica.
For side sleeping, the best sleeping posture, it is vital that your pillow fits you! If your pillow is too thin, your head will bend towards the mattress and if it is too thick your head will bend towards the ceiling – both less than ideal scenarios if you are trying to stay healthy, correct your posture, and out of pain. As well, your head should be positioned parallel to the base of your bed, not bent down towards your chest. Finally, slightly bend your knees and place another pillow between your knees. This will allow your pelvis and lower back to maintain the best possible alignment during sleep.
Sleeping positions are very difficult to change. Watch the video below to help you change to the correct position to help you get a more restful sleep and pain-free morning. This simple change can have dramatic effects on your quality of life – who doesn’t want to wake up energized and pain free? Sweet dreams!