Improve Your Sleep Posture

We tend to apply ergonomics as it relates to our waking activities. But utilizing the right sleep posture is just as important as having the right PC posture, especially if you want to enjoy a pain-free morning and day.

Photo by dominiqs.

Weblog Lifehack says that our sleep posture doesn't get the attention it deserves and argues that "we need to pay more attention to our bodies when they're NOT in motion". To that end, they've created a checklist of nighttime posture don'ts along with their potential pain triggers.

If you you pile the pillows high when sleeping, for example, this may lead to excess stretching of the extensors in the neck, possibly contributing to a forward head posture. Like to sleep with the bed sheets tight over your feet with your toes tucked into a pointed position? Bad news again. This can lead to limited ankle mobility, which then extends to your entire body mechanics, from walking to sitting. And if you you sleep on your side with one leg bent and across your body, you may be contributing to—or causing— your back pain.

So what is the best position to sleep in? According to the post, it's "on your side, knees bent, pillow between the knees, and your head resting on a single pillow." Alternatively, you can try resting on your back with a pillow under your knees, with loose sheets and a single pillow.

Hit up the full post to get schooled on some healthy driving and desk postures, and if you're not a fan of counting sheep, be sure to browse our top 10 ways to sleep smarter and power naps cheat sheet for some sleep-inducing advice.

We're also curious to know, are you a one-pillow or two-pillow napper? Stomach or back? Let us in on what sleep postures work best for you in the comments.

Pain and Posture: The Basics [Lifehack]


    I always had back problems growing up and it all went away as soon as i stopped sleeping on my stomach.

    I was then told much later that it is bad to sleep on your stomach as you neck is at a right-angle.

    My girlfriend had issues too for the exact same reason. Resolved once more by changing to sleeping on her side.

    For those that roll over to their back or stomach when asleep, tie a tennis ball to your stomach and/or back. Then when you rollover in the night it will be uncomfortable and you'll go back to your side.

    I always end up sleeping on my left side, if I sleep on my stomach I wake up with dead-arms from the weight of my head or chest cutting circulation, not good.

    Thick/multiple pillows always gives me neck aches and headaches, so I have to use a thinner pillow.
    Side sleeping gives me back pain, but I'll try the knee pillow as suggested.

    Some bed manufacturers (one in particular)are paying A LOT of attention to sleeping posture. They vary the resistance the bed has to your weight depending on the area ie. hips sink in as do shoulders and Lumbar spine has the bed come up to meet it (well sort of). This all leads to more neutral posture and much better weight distribution. There are some great pressure maps showing the effects.

    Same with pillows... well sort of, They are intended to support your neck by filling in the gap between it and the bed, and to hold your head in neutral.

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