Tips for sleeping properly to ensure wellness and a healthy back

At Lake Worth Chiropractic & Wellness we know how important sleep ergonomics are to your well-being. There is link between increased longevity and healthy sleeping. Failure to sleep well can lead to poor decision making and loss of attention. Poor sleep can cause accidents in the short term, and poor health in the long term. Research at the American Sleep Research Institute indicates that there is a powerful relationship between our longevity and our ability to have healthy nightly sleep.

The effect of inadequate sleep is widespread. The human immune system, endocrine system, digestion and blood pressure are affected. The ability to sleep well can boost the body’s energy, ability to recover from injury and health. Here are some important tips on sleep ergonomics that will improve wellness and promote a healthy back.

Techniques that help people fall asleep and stay asleep

• Keep your back straight during sleep. This reduces the stress on your back. As a result your breathing and circulation will improve.
• Maintain a neutral posture while sleeping. In this position your spine is straight and aligned. When you have an ideal posture or neutral posture joints are not bent and the spine is not twisted. Your body’s segments are aligned so that the least amount of energy is required to maintain your position. With your head, neck, and spine in a neutral position there is more support and less stress.
• Sleep on your back with your head elevated. This will help fight against acid reflux because your head is above your esophagus preventing acid or food from going the wrong way.

Mattress and pillow sleeping tips

• A firmer mattress provides better back support. However, overall comfort takes precedence. The most comfortable positions are usually on the side or back. Your pillow helps support and align your head and shoulders.
• Place a rolled-up towel under your neck and a pillow under your knees to improve spine support. When sleeping on your side, a flat pillow placed between your legs will help keep your spine aligned and straight.