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· Arousal · Exercise · Posture
· Sleep |
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Sleep on Your Back ·
Don't Sleep on
Your Side or Stomach ·
Tips Don't Sleep on Your Side or Stomach ·
Laterality problems may be exacerbated if
you are unable to hear through your dominant ear, or if sleeping on one side
causes more muscle tension in that side than the other side ·
Sleeping on your side can cause rounded shoulders ·
Pressure against your eye(s) can
exacerbate eyestrain. This may also exacerbate problems with eye dominance,
and amblyopia if it causes the
'should-be' dominant eye (the eye that is on the same side of your body as
your dominant hand) to be more strained than the other eye. ·
Pressure against the jaw can exacerbate TMD problems. ·
If you have hyperacusis
and you sleep on your side, this may, at least temporarily, cause your other
ear to be hypersensitive. Hyperacusis: Things to Avoid: Plugging one Ear "There's an element of danger about pillows that
'support' the neck, for if you're sleeping on your side,
consequently with pressure against the side of your neck, you may suffer some
degree of restriction of your head's blood supply." The Alexander Technique: A Brief Guide to the Basics Note 1: Cervical pillows (pillows that
support your neck) may need to be rotated if you sleep on your side, and may
need to be flipped over if you sleep on your stomach. Note 2: Sleeping on your side, while on some
cervical pillows, may put pressure on your eye socket, and cause eyestrain. Certain
cervical pillows may require that you rotate them 180 degrees when sleeping
on your side. "Foam,
fiberfill, down, orthopedic, buckwheat- I've tried them all. The type of
pillow that will work for you depends not on the type of pillow but on the position
your head ends up in. As I noted above, the pillow needs to support your
neck while on your back, without throwing your head forward or letting it
fall too far back." "A pillow that is contoured to fill the spaces
under the head and neck can be helpful for people with neck pain…Some
orthopedic pillows tend to wear out after one or two years and may
need replacing." Spine-health.com: Different
Types of Pillows "Avoid thick pillows under your head that can
force the head forward and place constant stress on the upper back and
neck" "Using a traditional (mattress top) pillow…below
the knees (when sleeping on the back) is important to alleviate strain on
the lower back." Spine-health.com: Different
Types of Pillows ·
"When
sleeping on your back, your position should be the same as an erect standing
posture. ·
A pillow under the
knees helps take pressure off of the lower back. " "Some people even prefer to have two pillows to
elevate their knees higher. With two or more pillows underneath the knees,
the lumbar spine is flattened, putting less force on the pain sensitive facet
joints of the spine." Spine-health.com: Different
Types of Pillows “The best position for relief when your back hurts is
to lie [see pictures for more info] on your back on the floor with pillows
under your knees, ·
With
your hips and knees bent and your feet on a chair, or ·
Just
with your hips and knees bent. This takes the pressure and weight off your back. If you're resting a
hurt back, you may need 1 to 2 days of this sort of rest. Resting longer than this can cause your
muscles to weaken [note: this advice pertains to back pain only, and does not
necessarily apply to postural deficiencies such as lumbar lordosis],
which can slow your recovery. Even if it hurts, walk around for a few minutes
every hour.” familydoctor.org:
Low Back Pain: 'Tips on Pain Relief and Prevention' "A
good way to sleep on your back--have one arm over the head, and the other arm
down. Or cross your arms over the chest area." "If
you lie on your side, the nostril that is on top becomes more open." Lower
Back Pain, Disc Problems "Persons who suffer low back pain may prefer to sleep
on their backs with a pillow under the knees or under the small of their
backs. Before you do so, consult your Doctor of Chiropractic. He or she may
recommend that you actually avoid this position if you have low-back pain or
other extenuating conditions such as disc problems." Pregnancy "During the second half of pregnancy, avoid
sleeping on your back, a position that puts the full weight of your uterus on
your spine, back muscles, intestines, and the inferior vena cava (the vein
that transports blood from your lower body to the heart). Back-sleeping can
also put you at risk for backaches and hemorrhoids, inefficient digestion,
impaired breathing and circulation, and even low blood pressure." What is the best position for sleeping during
pregnancy? Snoring,
Cramps, Breathing "Snoring actually disturbs the sleeping patterns of
the snorer, making restful sleep difficult. Finally, snoring can be an
indicator of obstructive sleep apnea --a serious medical problem." The Head and Neck Center: Snoring and Sleep Apnea "Avoid a high-fat meal rich in animal protein
three hours before sleeping. Don't sleep on your back [if you snore]. If you
must, use a low-level pillow. If your nose is congested, spray some kind of
decongestant." inq7.net: Sleepless? There's a Way Out! "Avoid sleeping on your back if you can. It cramps
your back muscles, interferes with breathing and leads to snoring. Avoid
sleeping on your stomach either, as it can lead to back aches." inq7.net: Sleepless? There's a Way Out! |