Waking up in pain and tired is very familiar to most of us. It is something that we struggle with every day. If you haven’t been able to figure out why you can’t get some rest, that probably means that you could work on your posture while sleeping. Posture impacts the way you feel when you wake up, but it can also cause poor circulation and feeling tense during the day. It is definitely something that you should pay attention to. If you are not sure how could you do that, keep reading because we have prepared a few tips for you.
1. Ask for help
The first thing you should do is to assess the way you sleep. If you are not sure what positions you sleep in, you could ask your partner, family member, or friend to pay attention to the way you sleep during the night. This will give you a better idea about the issues you may be facing. Once you get more information, you will be able to deal with the problem.
2. Change the mattress
If you are wondering now why a mattress is so important for a posture, you should know that there are various types of mattresses to choose from. Depending on the health issues you are facing and whether you have issues with back pain or not, you can choose the firmness you are most comfortable with. It should be firm enough to support your spine and not let it bend. A good choice will translate into a good night’s sleep, otherwise, you will be exhausted in the morning. If you are not sure what kind of mattress you should choose, take a look here and get informed at sleepstandards.com.
3. Sleep on your back
If you tend to curl up on the side or sleep on your stomach, you may not be getting enough oxygen during the night which may result in headaches. Try sleeping on your back and letting yourself breathe deeply. This position will help your body relax and rest. Also, it would be useful to put a pillow underneath the knees, since this will help you to have proper circulation. However, it is necessary to be careful if you are struggling with snoring. This position may make it even worse.
4. Use the power of pillows
A pillow will mean the difference between being rested in the morning and feeling neck pain that you simply cannot shake off. It is important that the pillow is shaped anatomically so it can support your spine and keep your head in an aligned position. However, this is not the only way to use a pillow. If you tend to sleep on your side and you simply cannot make yourself get used to sleeping on your back, you can use a pillow and place it between your knees, so your hips can get a chance to rest. Use as much as pillows as you need to be completely comfortable and get much-needed rest. The use of pillows will also help you to control the position you sleep to a certain extent which will help you overcome the difficulties during the adjustment process.
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5. Don’t rush the process
People tend to sleep in the pretty much same positions during a lifetime. It is not easy to suddenly change the sleeping position in a few days. It takes time to change habits and learn to sleep differently. As time goes and you start noticing positive changes, it will be easier to keep going. After a while, you will notice that it is easier for you to sleep properly because your entire condition will change. You will notice that you have significantly more energy than you’ve had before, that you are in a better mood, and that you are readier to face the challenges that every day brings.
6. Correct your posture while you are awake
If you have improper posture during the day, there is a great chance that it will transfer to the way you sleep at night. This is why it is important to consciously correct the posture while you are awake. Do the exercises that will help you keep your spine into a neutral position. The easiest way to see if your posture needs corrections is to put your back against the wall and see if you can touch the wall with your entire back. If your shoulder blades don’t fully touch the wall, then you may need to work more on your posture. If you continuously do the exercises, you will notice that you will tend to be in the proper position both during day and night. Everything is connected and it cannot be viewed as a separate issue.
7. Consult an expert
If your back is curved and you simply don’t know how to work on strengthening them and working on the proper posture, you should talk to a physical therapist. They will know how to tackle the issue. If there is some other issue that is causing your tension during the night, you may talk to a psychologist who will help you deal with stress. Sometimes when something bothers us, we may toss and turn all night long which will result in being tense during the day. Identify the problem and deal with it accordingly.
These were the main ways that will help you deal with improper posture during night. It is a complex process and it cannot be resolved instantly. It requires analyzing the issue and developing a strategy to deal with it. Think about incorporating some relaxing activities before going to bed such as taking a bubble bath or doing some gentle yoga. Avoid using your phone or watching TV before you go to bed because that may make you tense. Help yourself relax and you will notice massive positive changes in your life, one of the main ones will definitely be a huge flow of energy. It is worth the effort for sure.
