One of the most common questions I get from patients is, “What’s the best sleeping position?”
Considering we spend nearly a third of our lives asleep (or if you’re like me, six hours is your sweet spot), this is a great question to ask!
The Best Sleeping Position for Spinal Health
The best position for sleep is on your side with your head supported, shoulders centered, and a pillow between your legs.
This setup helps your spine stay aligned, reducing pressure on your neck, low back, hips, and legs. Translation? You’ll wake up more refreshed, less achy, and far less likely to need to stretch out that “sleep kink” in the morning.
A close second is sleeping on your back, especially for those who experience lower back pain or sciatica.
Why Sleep Position Actually Matters
When you’re asleep, your body is fully in repair mode – muscles recover, inflammation decreases, and your brain can reset.
If your sleep is poor or your posture is off, your body can’t recover properly. Over time, that can lead to more inflammation, weakened immune function, fatigue, and yes, more pain.
If you’ve ever woken up with a stiff neck or low back soreness, you know how much your sleep position can impact your day and your mood.
So before bed tonight, check out these quick tips for better sleep posture.
If You’re a Side Sleeper:
- Make sure your pillow is the right height. Too flat, and your head tilts toward the bed. Too tall, and it leans toward the ceiling. Your head should stay parallel to your mattress.
- Avoid letting your top hip roll forward or backward. This can twist your lower back and lead to stiffness in the morning.
- Place a pillow between your knees to reduce pressure on your hips and keep your spine aligned.
If You’re a Back Sleeper:
- Use a pillow that supports your neck’s natural curve. (Here’s the one I recommend to patients – Ergonomic Pillow.)
- Place a pillow under your knees to take tension off your lower back.
- If you deal with sleep apnea or acid reflux, back sleeping may not be ideal and side sleeping might serve you better.
My Major Pro Tip
Consistent chiropractic care and soft tissue work can make a big difference in how well you sleep.
By improving your joint mobility and reducing muscle tension, you’ll notice you can move more freely in bed, without waking up from low back pain or stiffness.
From my own experience, on the days I get adjusted, I sleep so well and wake up feeling ready to take on the day.
If you’re local to the Wauwatosa or greater Milwaukee area, stop into Firefly Chiropractic & I’ll help you find the best sleeping setup for your body (and maybe help you love your pillow again).
Follow Along
I’ll be sharing my favorite nighttime wind-down tips throughout the month – follow me on Instagram and Facebook @FireflyChiroWI to catch them!