According to a Gallup Poll, Americans sleep on average 6.8 hours a day or a little less than a third of their life.  With that said, it is no surprise that one of our most frequently asked questions here at San Jacinto Chiropractic is, “What is the best way to sleep?”  In this discussion, we will touch on sleeping positions, usage of pillows, and mattresses.

First and foremost, sleeping positions are the first things that we can alter when considering healthy sleep choices and behaviors.  For those who like to sleep on their stomach-this is HIGHLY unrecommended.  Sleeping on your stomach produces the most amount of pressure out of all sleeping positions.  This is due to your torso being heavier, causing it to sink into the mattress more so than the rest of your body.  Ultimately, this causes the position of the spine to shift out of neutral alignment.  Contrastingly, sleeping on your back is the most recommended because it produces the least amount of pressure on the spine, promoting neutral alignment. Additionally, it has been reported that sleeping on your back with your head elevated can also improve acid reflux symptoms and help those who are diagnosed with GERD (Gastroesophageal Reflux Disease).  Finally, sleeping on your side produces low amounts of pressure and is also recommended for people who have lower back pain as it reduces pressure on the lumbar spine.  

Pillows, which ones we use, and how we use them are also really important factors in this discussion.  When considering spinal alignment, we should consider which pillows provide the most support to the curvatures of our bodies.  That means that when choosing your pillow, you should look for one that will fill the curvature around the neck.  Pillows that are too ‘high’ or too ‘low’ can apply more pressure to the cervical spine.  If this is the case filling, modifying, folding, or replacing your pillows would all be good options to get proper neck alignment.  For back sleepers, your pillow should fill the space between your neck and the bed.  A good rule of thumb to follow is if you can see your feet while laying down, your pillow is probably too big.  However, side sleepers should use a thicker pillow than back sleepers because the pillow needs to fill the space between their head and neck.  Additionally, sleeping with a pillow between your legs prevents rotation of the pelvis and spine which encourages good alignment while you sleep.  For stomach sleepers (even though we recommended not to do it, y’all will probably do it anyway), using a small pillow to maintain neutral spinal alignment.  If the neck and head are too elevated when sleeping on your stomach-this will definitely cause neck, shoulder, and back pain.  

On a side note-mattress pads will affect the elevation of a pillow, so it is recommended that you choose a mattress pad before your pillow (if you choose to use one). For more information on selecting a mattress topper, check out this list posted by the Sleep Foundation:
Mattress Topper Information from the Sleep Foundation

Finally, mattresses! The most expensive topic of discussion when it comes to sleep.  Trying mattresses before selecting and purchasing one is very important.  Everyone is different, so taking into account your individual comfort level when purchasing a mattress is important.  It is a big purchase and one that will last you 8 to 10 years, so choosing a mattress based on your preferences is key.  Don’t base your selection on coil count for two reasons. The first being it has been found that coils have minimal effect on the quality or durability of a mattress because more coils means smaller coils and vice versa.  The second being that manufacturers will try to sell you a mattress at a higher price point if it has more coils.  

Hopefully, this post gives some good information and insight into sleeping in the most ergonomic ways possible according to your individual body and preferences.  

For more interesting blog posts and discussions, check out our website at www.sanjacchiro.com or you can come to our office and ask our chiropractor in person!