Sleeping Position Matters.. A lot.
When we’re busy dreaming, we’re not thinking very much about posture, or the reality that we’re spending ONE THIRD of our lives (if we’re lucky!) in whatever position we’re in as we rest. Some of are stomach sleepers, some side sleepers, some all over the place doing gymnastics all night. Nathan would be the first to say that I fit the latter category… but I’m putting in all the effort to train myself to be a rockstar back-sleeper, and here is why:
Sleep time provides a whopping 7-9 hours of extra training to help our physical structure be in healthy posture.
When we sleep on our side, we create a C-curve that runs horizontally across our chest, perpetuating the dreaded forward-shoulder position that comes with daily human life activities like sitting, slouching, driving and texting. Our bottom shoulder is shoved forward as we fold over top of it, and our top shoulder dumps even more forward as the unsupported top arm cuddles our teddy bear. The hips sink into the mattress shifting our low back toward one side or the other. The knees collapse into each other, putting pressure on the outer hips as we lay in misalignment. If there’s no way in hell you can back-sleep (after trying my following magic tricks to no avail), at least support the hips with a pillow between the knees and the top shoulder with big pillow between the arms.
When we sleep on our stomach, we twist our neck to one side or the other. This sharp neck turn for prolonged time can create chronic misalignment as the soft tissues fuse to the shape, or hypermobility at certain segments. This is the nasty “neck tweak” we all know and (totally don’t) love. Depending on how firm the mattress is, the hips can droop toward the floor, forcing the low back into hyperlordosis, too sharp of a spinal curve.
When we sleep on our back, we allow the shoulders to open up in front of us, so that our resting position while waking will more easily stand in that shape. We encourage a gentle opening in the lumbar region, rather than a hard shift of it left or right as in side sleeping. The neck can remain neutral, the throat can remain more open, and this helps keep those soft tissues less compressed and less likely to get stuck in that shape for good. This position is crucial to managing pain and hot spots throughout the entire body. How can we expect to open up our shoulders if we’re spending one third of our life compressing them into a sh*t position?!
“But back-sleeping is so hard, I just can’t!” you might say. A huge reason for this is because it feels VULNERABLE. With our heart and our visceral organs open to the sky, the ancient part of our evolving being feels we aren’t protected or safe. Feeling a bit unconsciously stressed by this, the body doesn’t want to drift off, and if it succeeds at that, it probably won’t stay there for long.
The solution? BOLSTERING! Practically pin yourself in the right position with pillows to support you. Try a king size pillow under the knees, and pillows to either side of your arms to help keep the hands happy and placed over your heart. Hug a pillow so there is something protecting the chest. If you don’t have a special neck pillow that keeps your cervical spine in a happy curve, roll up a towel and slide it into the lower part of your pillow. Perhaps add another small pillow or bunched up blanket next to the head, helping you feel secure and held. This helps to support the neck and keep you neutral, rather than naturally dumping into one side or the other, or the chin collapsing into the chest.
Another key piece in feeling secure to back-sleep is the weight of our blankets and our temperature. If we’re cold we are more likely to curl up in a fetal position. If our blankets are lightweight, we feel open and exposed. A heavier weighted blanket can provide safe feels of mom tucking us in, and helps keep us pinned in our perfectly bolstered position.
Nathan jokes about his little nested Raven all bundled up like a frozen burrito (I run cold). One day I’ll be the best postured burrito out there, while he stomach sleeps his low back into the depths of hell.
Good luck and dream on, little dreamers!
