This post was written by Brett Einbecker, lifestyle change specialist, Parkview Employer Solutions.
Just as an improperly arranged workspace can cause discomfort, poor sleep posture can lead to muscle strain, joint pain and restless nights. In this post, we'll provide practical tips for optimizing your sleep setup to help you wake up feeling more refreshed and ready to face the day.
What is sleep ergonomics?
Sleep ergonomics, like sleep hygiene, is geared toward practices that ensure a good night's rest. Instead of focusing on the habits performed around bedtime, ergonomics emphasizes the overall design of the sleeping environment and the body's posture to promote comfort and prevent injury. Key components of this practice involve choosing the right mattress, pillows and bedding to support spinal alignment.
Why is sleep ergonomics important?
Good quality sleep offers health benefits in several areas. It plays a vital role in cardiovascular health by regulating heart rate and blood pressure, which helps reduce the risk of heart disease and high blood pressure. Additionally, it lowers the chances of developing other conditions, such as type 2 diabetes and stroke and strengthens the body's immune system, reducing the risk of illness.
When your body receives proper support during sleep, you can also experience the following:
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Reduced muscle and joint strain
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Less inflammation and morning stiffness
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Faster physical recovery
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Improved breathing and digestion
Assessing your sleep position
To fully enjoy the benefits of sleep ergonomics, it is essential to assess the way you lie in bed. Here's a simple breakdown of the primary sleep positions:
Sleeping on your back
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Pros: Helps maintain neutral spine alignment, reduces pressure on arms and legs, and can ease congestion.
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Cons: May worsen snoring or sleep apnea and can trigger heartburn or GERD.
Sleeping on your side
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Pros: Supports spinal alignment, reduces snoring and can alleviate acid reflux.
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Cons: Creates pressure points on hips and shoulders, and requires additional support to avoid discomfort.
Sleeping on your stomach
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Pros: Can reduce snoring.
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Cons: Strains neck and lower back, can cause discomfort and misalignment.
Check out this post on the best sleeping positions for a detailed look at how each one impacts your body.
While each resting position has advantages and drawbacks, everyone has a personal preference. Regardless, it's important to make sure your posture works with your body and not against it.
Start with these tips to ensure your spine maintains a neutral alignment along with its S-shaped curvature:
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Opt for pillows that aren't too high or low. For example, side sleepers may benefit from using a thicker pillow to fill the space between the neck and shoulders.
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Avoid twisting your body during sleep, including your head, which can strain your neck, lower back and hips.
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When selecting a mattress, consider your preferred sleeping position. Typically, back and stomach sleepers find firmer beds more supportive, whereas side sleepers may prefer softer ones for better comfort.
Your individual preferences are crucial in finding the optimal sleeping setup. Be mindful of any discomfort or stiffness in the morning, as these can signal the need for further adjustments. Take the time to experiment with different setups until you find the sleep environment that works best for you.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses, delivering innovative services to improve the health and well-being of employees. These include Proactive Injury Care, Occupational Health, Employee Assistance Programs, Workplace Wellness, Employer Clinics, Diabetes Care Direct and more. For additional information, contact ParkviewEmployerSolutions@parkview.com.
