Did you know that sleep is essential for maintaining normal bodily functions and optimizing recovery after an injury?
In general, it is recommended to avoid caffeine for at least 12 hours before bedtime, get at least 30 minutes of sunlight exposure per day to help regulate your internal biological clock (circadian rhythm), and engage in at least 30 minutes of moderate physical activity daily to promote better sleep.
At our clinic, one of the most common sleep-related topics discussed by our physiotherapists is sleep posture, as well as the different types of mattresses and pillows.
Here is a deeper dive into some of the recommendations that our physiotherapists have on the topic!
Sleep Positions
There are several positions to choose from when determining the most suitable sleeping posture for you.
- Sleeping on your back: This is generally the preferred sleeping position. We recommend using a comfortable pillow that helps maintain a neutral neck position. Placing a pillow under your knees is optional, but it may improve comfort, particularly for individuals experiencing lower back pain.
- Sleeping on your side: In this position, we recommend using a suitable pillow to keep your neck in a neutral position. We also recommend placing a pillow between your knees to support your hips and improve alignment. An additional pillow under your arm is optional and may provide extra comfort.
We strongly recommend avoiding sleeping on your stomach, as this position can place additional strain on the lumbar region (lower back) and the cervical region (neck).
Mattresses and Pillows
There are many different types of mattresses and pillows available, including memory foam, ergonomic designs, feather pillows, and more.
To date, there is no scientific consensus on the best type of mattress or pillow. In general, we recommend choosing a mattress and pillow that allow you to maintain the natural curves of your spine: a slight inward curve in the cervical region (neck), an outward curve in the thoracic region (mid-back), and an inward curve in the lumbar region (lower back). See the illustration below.
If you have any questions or are unsure which sleeping position, mattress, or pillow is best for you, don’t hesitate to ask for an appointment with your local physiotherapist for personalized advice!
