To allow the body to heal and rest… To be still and start the next day with a fresh perspective…
Or, sleep can be something that causes you stress, creates pain, and clutters the mind. Instead of being something to look forward to, the tossing and turning aggravate you.
I used to be surprised when my patients responded, "I couldn't sleep well before my injury," when I
asked them if their pain kept them awake at night. Now it's such a common response, I'm no longer
shocked with their stories of fatigue, lack of comfort and dependency on sleep aids. There are so many factors that can cause a poor night's sleep - stress at work, challenges in family life, illness, eating habits, relationship troubles - the list goes on and on. When treating patients in physical therapy, I often help to create a comfortable sleeping position.
There are several key factors to a fulfilling night's rest. First, try to watch what you eat before bed -
no caffeine, limited alcohol, and don't overeat right before bed. Manage your stress before you go to
sleep, so you don't take it to bed with you. Find a ritual every night to help you wind down, like a hot bath or listening to calming music. Try to keep the same bed time and wake time, even on days off from the alarm clock. Incorporate physical activity in your daily routine, and that does not mean crawling onto the couch for a nap! And most of all, create a space of comfort with the most optimal sleeping positions.
As a physical therapist, I want my patients to sleep, no matter what. But if changing your sleeping
position is going to reduce pain, prevent an injury, or promote better health, then I'm all for it. Breaking old habits is no easy task, but it’s always worth being patient enough to try. There is not one specific best position for every person, but being open to options is important.
Most health professionals would agree sleeping on your back is the best position overall for the spine
and skeleton. Being on your back allows your neck and back to be in a neutral position. Some people
prefer a pillow under the knees for more support. You want to make sure your head and neck are
supported equally, to prevent your head from being propped up too high. Sleeping on your back can prevent acid reflux by keeping your head above your stomach. However, sleeping on your back isn’t for everyone - in some cases it can make snoring more frequent and severe.
Sleeping on your side is another good option. Placing a pillow between your knees keeps your trunk in a neutral position and can prevent hip and back pain. You also want to be sure there is enough support for your head to keep the neck in a neutral position. The pillow should fill the space between your shoulder and ear.
Sleeping on your stomach should be avoided to prevent neck discomfort. Sleeping with your arms over your head should be avoided to prevent nerve compression. If you have a shoulder injury, attempt to avoid sleeping on that side, further impinging the possible problem. And if you do sleep on your stomach, you may want to place a pillow under your pelvis.
Being creative for the best night’s sleep is important if you’re struggling. If you have continued troubles sleeping, ask your physical therapist for some new ideas or you may want to consult your MD. Please contact me at JessicaS@JointVenturesPT.com if you have any questions about sleeping positions.