Healthy Sleep

When you get out of bed in the morning, how do you feel? Are you well rested, feeling healthy and strong or do you have aches and pains?

 For some, getting out of bed in the morning is the most painful and uncomfortable part of their day. They feel more tired than the night before and their body is rigid and sore. Their hips are aching, their lower back is tight and some even wake with a throbbing headache.

 This is not the best way to start your day, any day of the week.

 These morning aches and pains may be avoidable.  Here are a few helpful tips to keep you comfortable, well rested and pain free in the morning.


1)     Stay Neutral

 The goal is to find a comfortable but neutral sleeping position. When side sleeping, the head should be between the shoulders, not bent forward or turned into the pillow. Do not sleep in awkward, uneven positions with a lot of twisting as this will cause rotational strain to the spinal discs. Using multiple pillows to support the body can be helpful. Place a pillow between the knees and the elbows to find a neutral body position while remaining comfortable. Depending upon your shoulder width, you may only need one pillow to keep your head level. Others will need two pillows if they have larger shoulders. A contoured pillow that has multiple depths can help with finding the right pillow height.


2)     Choose the Right Mattress

 You’re going to want a mattress that is both firm (for support) and comfortable. If choosing a coiled mattress, make sure you go with a high coil count, preferably over 1000. This will ensure a great deal of support and will last longer than a mattress with fewer coils. Memory foam is another option. While this type of mattress will manipulate to support your bodies position, it is heat activated and can become very warm. It can also become weakened over time. A latex foam mattress is similar in consistency without maintaining as much heat. When purchasing a new mattress, check about the return policy and give your body up to 4 weeks to adjust to the new mattress. There will be a period of discomfort as your body learns to adjust to the new surface but this time shouldn’t last longer than a month.


3)     Back Sleepers Use ONE Head Pillow

 In an effort to remain neutral, two head pillows is one too many for a back sleeper. You want a pillow that isn’t going to prop your head above your shoulders. Try using one, flatter pillow under your head and one fuller pillow under your knees to prop them up. This will help keep your body in line.


4)     Don’t Sleep On Your Stomach

 This is tough to control but stomach sleepers often find themselves in very awkward body positions. They generally sleep on the same side of their head without alternating, causing one-sided strain. This position also forces your neck into extension with significant rotation. Avoid this position if possible, but if you find that you end up on your stomach, make sure you do some morning neck stretches.

 At Coastal Chiropractic, we believe that a good nights sleep is essential to good health, weight control, stress management, nutrient absorption and avoiding injury.


Happy sleeping to all, and to all, a good night.



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