Getting a good night’s sleep is pivotal for our health, body, mind, and our mood, especially since we spend one-third of our lives asleep. While it is recommended every adult get seven to eight hours of sleep per night, according to the National Sleep Foundation, for many of us this is easier said than done. Sleep difficulty can be caused by a number of things, ranging from eating or drinking the wrong things before bed to our sleep position.
“Eighty percent of the population will have back problems at some point in [their] lives oftentimes caused or aggravated by the way they sleep,” Dr. Hooman Melamed, an orthopedic spine surgeon at the DISC Sports & Spine Center in Los Angeles, Calif., featured on The Doctors,Dr. Oz, and The Steve Harvey Show, told Medical Daily in an email. This suggests our p.m. pose could be the cause of our back and neck pain, stomach troubles, and even premature aging. To discover the best sleep positions for our body and the ones we may want to avoid, Medical Dailyhas put together a list so you can optimize your hours of sleep and stay healthy.
Best Position: On Your Back
"Sleeping on our back makes it easier for our head, neck, and spine to align and keep it in a neutral position. No extra pressure or curves are being added to the back. “You are in the best position as your spine stays in natural alignment all night long,” Melamed said.
Dr. Michael Breus, known as “The Sleep Doctor,” is a clinical psychologist and both a diplomat of the American Board of Sleep Medicine and a fellow of the American Academy of Sleep Medicine, who also sides with Melamed’s recommendation of lying on your back during sleep.
Browse through our Mattresses and Adjustable Bed models to find which model will give you the best support for your most restful sleep.
Article taken from Medical Daily.
As with so many things, when it comes to neck pain, an ounce of prevention may be worth a pound of cure. It’s true that some causes of neck pain, such as age-related wear and tear, are not under your control. On the other hand, there are many things you can do to minimize your risk. One place to start is to look at how you sleep and what effect this may have on neck pain.
Getting in the best position
Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side- and back-sleepers:
- Try using a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. See our AFX Ergonomic Pillow.
- Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.
- If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
- When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.
Sleeping on your stomach is tough on your spine, because the back is arched and your neck is turned to the side. Preferred sleeping positions are often set early in life and can be tough to change, not to mention that we don’t often wake up in the same position in which we fell asleep. Still, it’s worth trying to start the night sleeping on your back or side in a well-supported, healthy position.
Beyond sleep position
Research suggests that not just sleep position, but sleep itself, can play a role in musculoskeletal pain, including neck and shoulder pain. In one 2008 study, researchers compared musculoskeletal pain in 4,140 healthy men and women with and without sleeping problems. Sleeping problems included difficulty falling asleep, trouble staying asleep, waking early in the mornings, and non-restorative sleep. They found that people who reported moderate to severe problems in at least three of these four categories were significantly more likely to develop chronic musculoskeletal pain after one year than those who reported little or no problem with sleep. One possible explanation is that sleep disturbances disrupt the muscle relaxation and healing that normally occur during sleep. Additionally, it is well established that pain can disrupt sleep, contributing to a vicious cycle of pain disrupting sleep, and sleep problems contributing to pain.
Article taken from Harvard Medical School - Health Publications.
For something so simple (even babies do it), sleep isn’t such an easy thing. Both too little and too much time dozing has been linked to a host of health problems, from obesity and heart disease to dementia and diabetes. And sleep position can play a role in snoring, heartburn, and even wrinkles!
Back Sleepers
Pros: Many doctors agree that back is best. Snoozing in savasanapose is a boon for spine and neck health, because the back is straight and not forced into any contortions. Plus back sleeping helps the mattress do its job of supporting the spine. In a perfect (and kind of uncomfy) world, everyone would sleep on their backs without a pillow, as this position leaves the neck in a neutral position. Using too many pillows, however, can make breathing more difficult.
Back sleeping is also a winner for the more cosmetically inclined. Spending all night with the face out in the air—and not smooshed up against a pillow—leads to fewer facial wrinkles .
Cons: Instances of snoring and sleep apnea are much more frequent when a person is sleeping in the supine position. In fact, back sleeping is so closely linked to sleep apnea that doctors prescribe side sleeping as a treatment for the condition . When we sleep on our backs, gravity forces the base of the tongue to collapse into the airway, which obstructs breathing and creates oh-so-pleasant snoring noises that keeps the neighbors up at night.
Side Sleepers
Pros: Side sleepers, unite! Whether they’re curling up in the cozy fetal position or lying straight on one side, the vast majority of people report sleeping on their sides (although since everyone is unconscious during sleep, this information can never be entirely accurate).
Doctors encourage sleeping on the left side during pregnancy because it improves circulation to the heart, which benefits both mom and baby. Side sleeping is also a pregnancy winner because sleeping on the back puts pressure on the lower back (which can lead to fainting) and stomach-sleeping is impossible for obvious reasons . For those not expecting, sleeping on the left side can also ease heartburn and acid reflux, making it easier for people with these conditions to doze off.
Cons: At the same time, sleeping on the left side can put pressure on the stomach and lungs (alternating sides often can help prevent organ strain). And as almost all side-sleepers know well, this position can result in the dreaded squished-arm-numbness. Snuggling into bed with the arm behind the head is a common sleep position, but it may adversely affect muscles and nerves. Resting the head (or the whole body) on a single arm can restrict blood flow and press down on the nerves, which results in “rubber arm” or painful pins and needles. In this position, the shoulder supports a lot of the body’s weight, which can constrict the neck and shoulder muscles.
Stomach Sleepers
Pros: Stomach sleeping eases snoring and some cases of sleep apnea, but that’s pretty much the only good thing about going belly-down at night.
Cons: Resting on the tummy is widely regarded as the worst sleeping position. It flattens the natural curve of the spine, which can lead to lower back pain. Sleeping all night with the head turned to one side also strains the neck. If this is the preferred position, try using pillows to gradually train the body to sleep on one side. Lower back twinges? Try sticking a pillow under the hips and lower abdomen to give the bottom of the spine a boost.
The Takeaway
Regardless of health benefits, people sleep in the position they find comfiest. Experimenting with different sleep positions won’t do any harm, so feel free to try each position for a few nights and see which is the best fit. Whether it’s back, side, or stomach, people tend to wake up in the position that their bodies naturally snooze in. Unless a doctor specifically recommends switching, it’s probably best to keep doing what feels right.
This article was taken from The Greatist
Researchers from three New York Universities have discovered that people who sleep on their side, rather than on their back or stomach, may have a reduced risk of developing Alzheimer's or other cognitive diseases, according to a new study, "The Effect of Body Posture on Brain Glymphatic Transport."
The reason? Side sleeping is the most efficient way to open the glymphatic pathway in the brain, which clears away waste and other chemicals such as amyloid beta and tau proteins, note the researchers. Buildup of these proteins is an indication of Alzheimer's.
Article taken from Sleep Savvy Magazine - October 2015 Issue
Nap wisely...
If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short naps may help.
When done right, a little daytime snooze won't destroy your nighttime slumber, and can boost memory, alertness and job performance while you're at it. Just make sure you limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
Tip: Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.
Exercise, exercise, exercise!
Regular exercisers may not realize it, but they're onto something. Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. And this holds true for the regular, vigorous exercisers who were surveyed in the National Sleep Foundation's 2013 Sleep In America survey. The best news is that it doesn't take much: Adding even just a few minutes of physical activity to your day can make a difference in your rest.
Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day. Gentle mind-body exercises, like yoga or tai chi, are great to do just before you hit the sack.
Yoga
As a form of mind-quieting physical activity, yoga may just be the best of two worlds. And while there aren't exactly scientific studies showing a regular yoga practice can help you get more or better sleep, we do know that yoga does wonders for relaxation. "If your sleep problem is that you're unable to relax, [yoga] could be a way to intervene," says Dr. Grandner.
Axel Bloom Sleep System
Since exercise could be one of the best secrets to getting the best sleep, it also puts some stress on the body as it makes it stronger. Our products are designed to provide the best support for the hardcore and leisure exercisers. Our bed systems are designed to fit every body shape, height, condition and need. Check out what people have to say about their Axel Bloom Sleep System and how our products helped them achieve the best sleep!
If you've looked at your sleep environment and your everyday routine to make sure you're not sabotaging your sleep and you still feel sleepy after getting 7-8 hours of rest, you should see your doctor. You may have a medical condition that is causing sleeping problems and is interfering with getting a good night's sleep.
Some general symptoms of a sleep disorder include:
- Excessive sleepiness during the day
- Trouble falling asleep or staying asleep
- Snoring or episodes of stopped breathing during sleep
- Urge to move your legs at rest or an uncomfortable feeling in the legs at night
In general, there are several basic types of sleeping disorders:
See what our clients with sleep conditions have to say about their Axel Bloom sleep system and how it has changed their sleep life in our Testimonials page.
This article was taken from The Better Sleep Council.
When you go to sleep at night, you experience four stages of sleep. To feel the most well rested, generally, you need to wake up at the end of the sleep cycle.
Stage 1:
The eyes are closed during Stage 1 sleep and you can be awakened without difficulty, however, if aroused from this stage of sleep, you may feel as if you havenʼt slept. Stage 1 may last for five to 10 minutes. During this time, you may feel like youʼre falling, which may cause you to jump suddenly, (called hypnic myoclonia).
Stage 2:
During this light period of sleep the heart rate slows and the body temperature decreases. At this point, the body prepares to enter deep sleep.
Stages 3 and 4:
These are deep sleep stages, with stage 4 being more intense than Stage 3. This is when REM sleep occurs. These stages are known as slow-wave, or delta, sleep. If aroused from sleep during these stages, a person may feel disoriented for a few minutes.
Typically, Rapid Eye Movement (REM) sleep occurs 90 minutes after you fall asleep. The first period of REM usually lasts 10 minutes, with each recurring REM stage lengthening, and the final one may last up to an hour. Polysomnograms show brainwave patterns in REM to be similar to that recorded during wakefulness. In the REM stage, heart rate and respiration speed up and become erratic, and the eyes move rapidly in different directions.
You are most likely to have powerful dreams during REM sleep as a result of heightened brain activity. Interestingly, paralysis occurs simultaneously in the major voluntary muscle groups.
Infants and young children tend to have the highest percentage of REM sleep, and as we age, the percentage of REM sleep declines. Infants can spend up to 50% of their sleep in the REM stage of sleep, whereas adults spend only about 20% in REM.
This article was taken from The Better Sleep Council.
Sleep posture is one of the key elements to restful sleep. To ensure a good night's sleep, follow these 6 tips tonight:
1. Find the Right Mattress
Choosing the right mattress that addresses your health and sleeping needs is very important. Our wide selection of mattresses allows for a personal customization for single and double beds.
Our German mattress design and technology provides proper spinal alignment and support. Axel Bloom mattresses have air channels of different profiles which provide a custom suspension system and wick away perspiration. They keep the core structure aerated for a cool sleep and reduce accumulation of dust particles and dust mites. Surface grooves on the surface of the foam core and the shapes of the air channels support the body curvature for optimal spinal position and shoulder position.
Browse our selection of mattresses here and find out which model fits you best!
2. Neutral Neck
Keeping your neck at a neutral position is another key feature to getting a restful sleep. Sleeping on an ergonomic pillow gives you the best support and helps to align your neck with the rest of your spine. this could help if you are waking up with an aching neck or head, or simply without energy.
Our AFX Ergo Pillow is made from pressure-relieving soft visco-elastic memory foam. Our pillow comes with 2 height options on each side, allowing for a more customizable sleep experience. In addition, the highly-elastic double fabric TENCEL® quality pillow covers display the exclusive design and innovative knitting technique that make the appearance and superior characteristics of the pillows stand out. The covers are unquilted to bring out the most of the contoured adjustment.
3. Lift Your Knees
Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Whether you sleep on your back or side, raising your knees helps with relieving back stress and better hip alignment.
Our adjustable beds are the easiest and most comfortable solution to better sleep posture. With models ranging from 2-, 3- and 4-motors, our unique bed technology consists of different components, configurations and variations to give you the most restful position. In addition, with memory position options on various models, you won't need to worry about finding your favorite position again!
4. Avoid Heavy Meals and Caffeine Before Bed
Drinking caffeinated drinks later in the day and eating heavier meals before bed could result in a restless sleep and your body to toss and turn throughout the night. Caffeinated drinks have a half-life of five hours (that is to say the caffeine stays in your body for 10 hours!), so it is recommended that you have your last cup of coffee earlier in the afternoon (as hard as that is!).
As for heavier meals before bedtime, eating sugary foods or foods especially high in protein could cause your blood pressure to spike up and for your body to have a hard time digesting the food. So, if you have to eat something late at night, opt for lighter meals such as yogurt.
5. Combat snoring
Surprisingly, snoring could be a major cause to a restless sleep for both partners! Whether you are the one snoring (meaning your body is not aligned properly), or you are the one listening to it, snoring could disrupt restful sleep and cause daytime sleepiness. Sleeping on your side or with a slightly raised upper body could help fix the issue. Our adjustable beds helps ease your body position to not only properly align it, but to help prevent those loud or restless nights! Our models have different angle adjustments that when raised even a little could have a huge impact on your and your loved one's sleep! See which model makes sense for you here.
6. Get checked for Sleep Apnea
If you are snoring, it could be a sign of Sleep Apnea, a potentially harmful condition in which people stop breathing for brief periods of time. Avoiding alcohol, cigarettes and losing weight could help keep an interrupted airway pressure channel.
Since a large amount of our clients have Sleep Apnea, our adjustable beds are a wonderful solution to better breathing during the night. Our adjustable beds along with our mattresses are specifically designed to promote the most comfortable, supportive, and restful sleep. Slightly raising the upper and lower body for your night's sleep helps with better body alignment, back stress relief, and ease of continuous breathing. Read what our clients, who have sleeping conditions, have to say about their Axel Bloom sleep system on our Testimonials page.
There are three main sleeping positions with variables of each: side, back, and stomach. Sleep specialists recommend sleeping on your side in order to rest more comfortably and decrease the likelihood of interrupted sleep. While there are many variations of sleeping on your side, all of which are beneficial in helping to alleviate insomnia and chronic sleep deprivation, the most comfortable position involves bending the knees slightly upwards towards the chest area. For those with a bad back, consider placing a pillow between your legs to alleviate pressure on your hips and lower back. Sleeping on your side is actually encouraged for those suffering from back or hip pain or pregnant women, since this position doesn’t increase pain in these areas.
If you prefer to sleep on your back, be careful as it may actually induce lower back pain and even episodes of apnea which interfere with normal sleep and restfulness. However, if you prefer to sleep on your back, there are a few minor alterations to this position that you can do to help sleep more soundly. Try placing a soft pillow or rolled up towel under your knees to facilitate the natural curve of the spine.
If you like sleeping on your stomach, you’re in for a bit of bad news...sleep professionals don’t recommend sleeping on your stomach as it causes strain on your lower back and possible neck pain. People who sleep on their stomach report increased restlessness caused by frequent tossing and turning in an effort to get comfortable. If you do sleep on your stomach use an extremely soft pillow or none at all so as not to put your neck at an awkward angle. For those with sleep problems to begin with, it’s best not to sleep on your stomach.
Fetus position - A whopping 41% of participants sleep in this curled-up manner. Women are twice as likely to rest like this and it is listed as the most common position. These sleepers are said to have a tough exterior but are still sensitive and may appear to be shy but warm up quickly.
Log position - If you sleep on your side with both arms down, you are a social, easy-going person who is trusting, sometimes to the point of being gullible. The study showed 15% of people sleep like a log.
Yearner position - A close third is the side-lying position with both arms out in front of the body, with 13% of partipants sleeping like this. Yearners are noted to be open-minded and still cynical, suspicious, and stubborn about sticking to decisions once they are made.
Soldier position - These sleepers lie on their backs with arms down and kept close to the body. This 8% study is said to be reserved, quiet, without fuss, and hold themselves and others to a high standard. Soldier sleepers have a higher likelihood for snoring due to the flat-back position, which may not cause them to wake up often but may result in a less restful night's sleep.
Freefall position - Those people who lie on their bellies with arms under or wrapped around a pillow with head turned to the side, make up 7% of the population studied. Freefallers are brash, outgoing, and are very uncomfortable with criticism.
Starfish position - Sleepers who lie on their backs with arms up near their head or the pillow account for 5% of participants. These people are good listeners, helpful, and are uncomfortable being the center of attention. People who sleep in starfish position are more likely to snore and to suffer from a poor night's sleep more often.
This article was taken from The Better Sleep Council.
