A slightly extended neck may improve breathing. It is normal to wake from sleep to change position, even if you don't remember it. For the best sleep, allow some flexibility in your sleep positions. It is possible to be aware of discomfort in your sleep and fix it by moving in the night. Ideally, this will limit any long-term problems caused by a particular sleep position. Getting a good night's rest is important to health and well-being, and it's far too often overlooked.
Sleep can be even more of a challenge if you have joint pain, breathing, or other problems. It may help to try a new way of sleeping. If you struggle to find a comfortable position to sleep in at night, consider speaking with a board-certified sleep physician before getting a new mattress.
Restless sleep may be caused by an untreated sleep disorder. Testing and treatment may improve your sleep, no matter what position you find yourself sleeping in. Tossing and turning night over night can have a big impact on your quality of life. Our free guide can help you get the rest you need. Sign up for our newsletter and get it free. Cleveland Clinic. Edema: Management and treatment. Updated October 22, American Academy of Pediatrics. Updated January 12, National Sleep Foundation.
Sleep apnea. Updated July 9, A feasibility study on smart mattresses to improve sleep quality. Chen X-J, ed. Journal of Healthcare Engineering. Sleepos app: an automated smartphone application for angle based high resolution sleep position monitoring and treatment. Self-reported onset of paroxysmal atrial fibrillation is related to sleeping body position.
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On Your Back. It can also add a lot of unnecessary strain to your muscles and joints, which is why you might be waking up sore and tired. Placing a pillow under your lower belly might help reduce back pain. To make it better, try sleeping with a thin head pillow — or no pillow — to reduce any added stress on your neck.
You can also try slipping a pillow under your pelvis to reduce lower back pain. Sleeping on your back offers the most health benefits.
Not only does it make it easiest to protect your spine, it can also help relieve hip and knee pain. As the Cleveland Clinic explains, sleeping on your back uses gravity to keep your body in an even alignment over your spine, which can help reduce any unnecessary pressure on your back or joints. A pillow behind your knees may help support the natural curve of the back. On the flip side, sleeping on your back can be difficult for anyone who struggles with snoring or sleep apnea.
If sleeping on your back, try sleeping with a pillow behind your knees to reduce back pain and relieve pressure on your spine.
We spend roughly one-third of our lives sleeping — or attempting to sleep. Your sleep position matters more than you might think. Plus, sleep deprivation is about more than getting enough sleep — sleep quality matters, too.
Incorporating sleep hygiene into your regular routine can help boost your sleep quality in a big way:. Try keeping a sleep diary for a week or two. Do what feels best for you. Various mattress toppers are available for purchase online. Back pain can significantly disrupt sleep. Even so, it is best to try to maintain a regular schedule with consistent sleep and wake times, rather than sleeping in to compensate for lost sleep.
Most adults need 7—9 hours of sleep in every hour period. Anyone with severe or worsening back pain, particularly after a fall or injury, should speak with a doctor. Also, do so if any back pain gets worse after resting or sleeping. If back pain is causing long-term lack of sleep, speak with a doctor about treatment options and other strategies that can help.
Fatigue refers to a mental or physical state of extreme tiredness and lack of energy. It is common. Learn more about the causes and treatments here. How should you sleep if you have lower back pain? Medically reviewed by Deborah Weatherspoon, Ph. The best sleeping positions. Choosing a pillow. Choosing a mattress. Choosing soft-versus-hard is just a matter of preference, but aim for something supportive, she says. If you have neck or shoulder pain, a supportive pillow designed to cradle the neck could be helpful.
A bolster or pillow supporting the legs could ease pain in the lower back. Salas adds:. By giving a little thought to positioning your body and bed, you might find your slumber is even sweeter. Research shows that late-night use of phones and tablets can interfere with sleep.
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