Body Blog

Sleeping is a time for rejuvenation - it's when all the complex structures in your back and neck finally get to relax. Consider these tips for a better night's rest and a healthier back and neck:

1. Don't go to bed with your hair wet.

Going to sleep with wet hair could cause more than just a bad case of bed head. The cold and dampness from wet hair during the night may cause you to wake up with a stiff neck. Additionally, many people have reported an increase in headaches and even severe migraine pain the morning after going to bed with wet hair.

2. Pick a good position.

Sleeping positions are personal. There really isn't a wrong way to sleep if you're comfortable. Your comfort depends on a few things: your body type, your existing health conditions and proper support.

Sleeping on your side removes pressure from your spine as you rest. This position also allows for easier breathing so you get plenty of oxygen during the night. To prevent waking up with pressure points in your hips try sleeping with a pillow between your knees. Experiment with different sizes of pillows until you feel comfortable.

Sleeping on your stomach can cause back and neck strain and it can also inhibit free breathing, especially if your mattress is saggy. Sleeping on a firm mattress and putting a pillow under your hips can alleviate back strain, but back experts agree that years of sleeping on your stomach can cause future back problems.

Sleeping on your back is often assumed to be proper sleeping position, but it's important to remember to support the natural curve of your spine. You can do this by putting a pillow under your knees and a small pillow under your lower back. If you snore or have sleep apnea, this position may actually exacerbate your condition.

3. Sleep on a firm mattress.

The quality of your sleep is greatly enhanced by the quality of your mattress. Back experts agree that a firm, but comfortable mattress is best for most. Firm mattresses support your back without putting pressure on your spine or muscles. Try looking at firm mattresses with a foam pillow top. These mattresses offer the firm support your back needs, and provides the comfort that will prevent pressure points from developing while you sleep.

4. Cover your shoulders at night.

If you sleep with your shoulders uncovered you may notice that you wake up with stiffness in your neck and shoulders. Why? Contracting your muscles expends energy that is released as heat. Tensing your muscles is your body's way of keeping warm. The best way to prevent this is to keep your body at a uniform temperature, so keep those shoulders covered!

5. Choose the right pillow.

Choosing a pillow is not just a matter of preference. There are pillows designed for different sleeping styles. And, are you one of the many people who use 2 pillows, or even more? Using too many pillows while sleeping can put unnecessary stress on your muscles and ligaments. When you have the right pillow for your sleeping style, you'll find that you won't need all those extra pillows and you'll notice you feel more rested in the morning.

If you sleep on your back you need a firm pillow with cervical neck support that provides less pressure on the back of the head. Designed with a valley for the head and an arch for the neck, contour shaped pillows are perfect for back sleepers.

Stomach sleepers should use a soft, flat pillow such as a down pillow, or down alternative, for those with allergies. These pillows do not put added stress on the neck and back during sleep and they do not inhibit free breathing.

Those who sleep on their side need a pillow that ensures proper positioning of the arms and shoulders while providing support for the head and neck. Pillows designed specifically for side sleepers often have a recessed portion for your arm along the entire length of the underside of the pillow.