Sleep is one of the five foundations that promote good health. We have discussed how to prep yourself to get into bed, but is your bed spine friendly? I want to talk about pillows and mattresses, the metaphoric meat and potatoes of a good night’s sleep.
Pillows:
As much as I would love to recommend a one size fits all pillow that makes you sleep like an angel, it simply does not exist. Pillows are like the infamous glass slipper in the story of Cinderella. Everyone is structurally different and sleeps in different positions. You may find pillows that others just rave about to be extremely uncomfortable, that’s totally fine. Your best bet is to try a variety of pillows and see which one best suits you. There are some guidelines to help you find your glass slipper.
- If you are a back sleeper, look for a pillow which allows you to have your spine in line. Try not to prop your head up/down at an angle whether it be flexed or extended.
- If you are a side sleeper, look for a pillow that allows your spine to remain in line. Don’t overdo the stuffing causing your head to be jammed up into your shoulder.
- As for all you tummy sleepers it is time to retrain your body into sleeping in one of the two positions listed above. Laying tummy down and your headed turned to one side or the other promotes cervical subluxations, which can cause a variety of not so fun symptoms including Headaches.
Mattresses: Firm mattresses have been shown to support a happier healthier spine. The first two weeks with a firm mattress may cause soreness. Once your body adapts to the firmness you may start to feel an overall relief in most of your back pain. Soft mattresses are great for the first couple of months, but eventually the lack of spinal support may cause soreness. To decrease soreness in your firm mattress a thin memory foam topper may take to edge off. If you share your bed, a quality firm mattress will help reduce middle of the night disturbances from your partner.
If your mattress is more than 8 years old it may be time to invest in a new one. More expensive does not always mean better there are many reasonably priced mattresses that can promote a spine friendly environment. I personally love my mattress it is a hybrid that combines individually wrapped coils to decrease transferred movement with a series of hard and softer foams to create a harmonious supportive mattress. If you’re looking for the right time to buy a mattress keep an eye out for sales on federal holidays for example: Memorial Day, Presidents day, Labor Day, etc.
To begin, your journey in making a spine friendly bed. Start by finding a quality pillow that works for you and build from there.
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