Sleep on your back
Each person has their own preferences when sleeping: some prefer to lie on their side, some on their stomach, and some on their stomach. Regardless of which posture you prefer, the quality of your sleep has a huge impact on your health and how rested you feel the next morning.
Sleeping on your back can help relieve symptoms of acid reflux and sinusitis by relieving pressure on your head. In addition, it prevents fluid buildup on the face, which translates into fewer puffy cheeks and bags under the eyes.
Sleep on your side
When you sleep, make sure your posture supports your back. This is especially important for patients with osteoporosis, as it reduces pain, allows you to sleep longer, and prevents bone fractures.
For example, sleeping on your side with your knees slightly bent up (but not in the fetal position) can help minimize stress on the neck and spine. But it also puts pressure on the shoulders, which can cause joint pain in the lower back.
To avoid this, place a pillow between your knees to keep your hips and lower back in their natural position. A wedge-shaped or softer pillow can offer additional support.
It is essential to choose a pillow that supports your head, neck, and spine in an upright position. Flat pillows can let your head sink too much when on your side, while tall or overstuffed pillows can cause your neck to bend upward.
Sleeping on your stomach
If you prefer to sleep on your stomach, place a pillow under your pelvis or lower belly. This posture helps keep the spine arched and reduces stress on the back, while relieving pressure from disc disease that often manifests during this position.
You can also place a firm pillow between your knees, which elevates your upper leg and realigns your hips, pelvis, and spine. This is more comfortable than using soft pillows that can cause the upper leg to rotate downward, pulling on the pelvis and distorting its alignment.
Additionally, you can take some supplements to improve sleep quality, such as magnesium or calcium. These minerals help strengthen bones and can improve overall bone health.
