Sleeping Positions and Tips to Improve Sleep Quality and Minimize Discomfort
Are there days when you wake up feeling sore? Your sleeping position might be to blame. Your sleeping position can impact how you feel in the morning. With a few adjustments, you can wake up with less stiffness or pain. As a physical therapist, I share these simple but effective tips with my patients to help improve their sleep quality and minimize discomfort.
Here are some common issues caused by sleeping positions and recommendations to improve your comfort:
1. Shoulder Pain from Side Sleeping Position
People who sleep on their side can have pain and discomfort throughout the night or wake up with pain on the shoulder they were lying on.
Quick Tip: One way to combat this is creating a “tunnel” using two pillows. Place your arm through the tunnel while resting your head and torso on the pillows. This helps relieve pressure on your shoulder, allowing for less discomfort.
Bonus Tip: Proper head alignment is crucial when you sleep on your side. If your pillow is too high or too low, you could possibly strain your neck, leading to pain/discomfort in the morning. Adjust the height of your pillows to ensure your head is aligned with your spine. *Watch the first reel to see an example
2. Hip and Leg Discomfort from Side Sleeping Position
Another issue you may also experience as a side sleeper is discomfort in your hip or leg. Often, the top leg tends to fall inward, putting strain on structures like your IT band and gluteal muscles. Over time, this can create tensile stress that leads to soreness or discomfort, especially after long durations of sleep.
Quick Tip: You can place a pillow between your knees or under your top leg. This helps keep your top leg in a neutral position, which reduces strain on your hips and preventing unnecessary tension on your muscles. This simple change can help avoid hip adduction and internal rotation, making your side-sleeping position more comfortable.
Shoulder Support Tip: Do not forget about your top shoulder. Just like your leg, your top arm also needs support to prevent tension. You can also use a pillow to rest your arm and keep your shoulder in a neutral position. This small adjustment can significantly reduce shoulder tension and help you wake up with less soreness. *Watch the second reel to see an example
3. Lower Back Pain from Sleeping on Your Back
If you prefer sleeping on your back but experience lower back pain, there is an easy way to reduce strain on your back.
Quick Tip: Place a pillow under your knees to slightly elevate your legs. By doing this, you reduce the curve in your lower back, which decreases the strain on your lumbar spine.
Important Note for Post-Surgical Patients: If you are recovering from a knee surgery, avoid placing a pillow under your knee. This can interfere with the healing process and limit your range of motion as you recover.
Final Thoughts
Your sleep position matters, and small changes can lead to big improvements in how you feel in the morning. By using these tips, you can reduce discomfort and get a better night’s sleep. Whether you are dealing with shoulder pain, hip discomfort, or lower back strain, adjusting your sleep posture and using pillows for support can make a world of difference.
Remember, proper alignment of your body is key, so take the time to find the right setup for your unique needs. If you’re still experiencing discomfort or have specific concerns, I’m always here to help provide personalized guidance to get you sleeping pain-free!
