Have you found that no matter how hard you try, you can't seem to sleep comfortably? Maybe you have purchased countless sleep aids, you still find your neck stiff, low back pain, numbness of hands and feet, headaches and even sinus congestion? Because nearly one-third of our lives are sleeping, and another tenth of our lives are lying on the bed, this is an unbearable time. Poor posture during sleep can lead to a variety of secondary diseases, especially musculoskeletal pain and numbness.

Sleeping in the poor spine for a long time can lead to cervical joint disease, degenerative disc disease and upper limb nerve damage. Studies have shown that up to 65% of the American population experiencing chronic neck and back pain unanimously disrupts sleep, and 62% of the population express awakening earlier than they want due to neck and back pain. In fact, pain is the leading cause of insomnia. While it is important to have a comfortable mattress, your sleeping position needs to be prioritized to prevent further discomfort.

Lying next to you: from

Eventually your spine should stand upright as much as possible without any distortion or rotation. Lying next to you, two long pillows, one on your sides, and one placed between your knees and hugs around its top to keep your spine aligned to avoid distortion. Place another pillow behind the spine, so when you roll over, you can use the pillow instead of dropping the pillow onto the bed. The arm should be bent 90 degrees around the pillow to avoid catching the shoulders and wrists under the pillow. A dedicated contour pillow is preferred and the head should be precisely aligned with the sternum. When you are lying around, make sure that the position of the eyebrow [the center point between the eyes] [the center of the upper lip] and the sternum are straight. If the pillow is too big or too small, it may cause the neck to be misaligned and displaced, causing muscle spasms and pain.

Lying on your backfrom

: Use contour pillows to highlight the natural curves of the neck, such as a tempurpedic pillow. When the pillow is placed under the neck, the skull should be behind. Avoid pushing the shoulders up and pushing the thick pillows on the head forward. Try to avoid stomach sleep because it causes the disc and nerve to be subjected to rotational pressure and pressure. In fact, if the head is pushed too far forward, or if the neck lacks a natural circular curve, snoring will occur.

Reading on the bed and using the screen: from

The best way to read on the bed and use it on other screens is to put your head on the pillow on your stomach, just like a prone in yoga. This will cause the natural curve of the neck to extend, which helps to repair from

Anterior syndromefrom

. Anterior syndrome is one of the main causes of pain and numbness in the neck, shoulders, upper back and hands, as the activity seen down in our normal lifestyle increases.

It is important to have a spine therapist or other health professional who corrects the spine structure to try to correct the original condition. In our office, we conduct a thorough examination to see what the spine structure looks like, and then design an action plan to correct most of the neck and back pain, shoulder and arm pain. Sleep quality is an important part of your health by changing subtle sleep habits and postures; during your lifetime, people may find more energy, better mood and less pain.

The key to improving sleep at night was originally published on Spring