Have you ever wondered what is the most frequent question we get as Chiropractors? Well, one of them is “What the best position to sleep in?” This makes sense because we spend nearly one third of our lives sleeping, or at least we should, so this is a very important question.

And the answer is…on your side. According to the research, sleeping on your side with your head supported in a neutral position, shoulders centered, and a pillow between your knees gives you the best alignment of your spine and reduces pressure on your neck, low back, hips, and legs. I would add one thing as well, hugging a pillow will keep you from collapsing forward while supporting your shoulders. The other position that will take pressure off your spine is on your back with a pillow under your upper thighs near your sit bones. It is recommended you use no pillow while sleeping on your back, but if you need one, a thin pillow is OK. This takes pressure off your lower back and keeps your head in a neutral position to take pressure off your neck and upper back while keeping any pressure away from your shoulders or hips.

The BIG NO-NO is sleeping on your stomach! Imagine holding your head turned to one side all day long. That is going to make your neck hurt just thinking about it, right? So, if you are sleeping this way all night long, how do you think your neck is going to feel when you wake up? Tight, stiff, sore, and aching. That’s not a good way to start your day. Plus, your lower back doesn’t get any support which is when you begin to feel discomfort from head to tail!

A topic that researchers are still weighing-in on concerns the effectiveness of weighted blankets. As of right now, the theory is that weighted blankets create a deep sustained pressure that holds you in position and acts like a firm hug, massage, or baby swaddling. It just makes us feel safe and comfortable. This is thought to reduce anxiety, increase calmness, and help you get a deeper sleep. The general rule for what weight to get is between 7-12% of your body weight to be effective while still being comfortable. My niece has used one for the last couple of years and claims she gets much better sleep now.

Overall, sleep is when our body is able to heal itself through rest and recovery which means that when we don’t get the sleep we need it can lead to increased pain sensitivity, depression, and ineffective healing. Our bodies are smart, and they need the time required to do their work, so let’s do all we can to help it out. This month we will be giving you more tips on how to get the best sleep of your life!