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Do you ever discover that regardless of how hard you attempt, you can not seem to get comfortable sleeping? Maybe you've gotten purchased countless sleep aids and also you still find that you are waking up with a stiff neck, lower back pain, numbness in your fingers or legs, headaches, and even sinus congestion? Since we spend close to a third of our lives sleeping, and another ten percent of our lives lying in bed, that could be a staggering number of time to not feel comfortable. Poor posture while sleeping can lead to quite a lot of secondary conditions, most notably musculoskeletal pain and numbness.

Sleeping in poor spinal positions for extended periods of time can lead to arthrosis of the neck, degenerative disc illness, and neurological impairment of the upper limbs. Research shows that a whopping 65% of the US population that is experiencing chronic neck and back pain report disrupted sleep on a constant basis, and that 62% of the population report awakening earlier than their desired time as a consequence of neck and back pain. The truth is, pain is the number one cause of insomnia. While it is essential to have a comfortable mattress, the posture you sleep must be a priority to forestall additional discomfort.

Mendacity on your side: Ultimately your backbone needs to be as straight as attainable on its side without any twisting or rotation. Lay on your side with long pillows, one on every side of you, and place one between your knees & hug around the top of it to keep your spine aligned to keep away from twisting. Place the other pillow behind your spine, so while you roll over you should use that pillow instead of wrestling your pillow throughout the bed. Arms must be bent ninety degrees around the pillow, to avoid jamming the shoulder and wrist underneath the pillow. A specialized contoured pillow is preferred, and the head ought to be in actual alignment with the sternum. Be sure you make positive the glabella (center level between the eyes) the filtrum, (middle of higher lip), and sternum are in a straight line when lying in your side. If the pillow is just too large or small, it can cause the neck to misalign and turn out to be shifted, leading to muscle spasms and pain.

Lying on your back: Use a contoured pillow that accentuates the natural curve of your neck, reminiscent of a tempurpedic pillow. The skull ought to be posterior as a pillow is placed under the neck. Avoid pushing up the shoulders, and thick pillows that push the head forward. Try and avoid abdomen sleeping, as it causes rotational stress and pressure on discs and nerves. In fact, snoring can happen if the head is pushed too far forward, or if there is a lack of the natural circular curve within the neck.

Reading and screen use in bed: The most preferred method for reading and different screen use in bed is to put on a pillow on your abdomen, with your head up, like a prone cobra position in yoga. This will cause the natural curve within the neck to increase, which helps remediate anterior head syndrome. Anterior head syndrome is among the leading causes of neck, shoulder, higher back, and hand pain and numbness, as a result of elevated activities of looking down during our regular lifestyles.

It is important to be checked by a chiropractor or other health professional that specializes in correcting spinal construction to try to right the first condition. In our office, we do a radical examination to see what the spinal structure looks like after which design an motion plan to right the cause of most cases of neck and back pain, and shoulder and arm pain. The quality of sleep is likely one of the necessary parts of health, and by altering subtle sleeping habits and postures; one might find more energy, a better mood, and less pain throughout your lifetime.

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