Research suggests sleeping 7–9 hours a night for optimal health and wellness. Studies show even a small deficit in sleep can lead to:
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Decreased brain function
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Decreased athleticism
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Increased inflammation
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Increased risk for becoming sick
In this article, we will discuss healthy sleeping habits, recommendations for bed and pillow selection, sleep posture, and getting in and out of bed.
Healthy Sleep Habits:
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Limit screen time before bed.
Blue light emitted from our electronic device screens affects melatonin production, which adversely affects our sleep. -
Eat your last meal 3–4 hours before bedtime.
This allows for proper digestion before bed. -
Set and follow a normal sleeping routine.
Wake up and go to sleep at consistent times, including on weekends. -
Sleep in a cool room.
Ideally 60–68°F, or utilize a temperature-controlled mattress or mattress pad.
The age and quality of your mattress has a huge impact on how you rest and recover. An old or worn-out mattress and box spring can contribute to neck and back issues. It is recommended to replace your mattress every 5–8 years.
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Select a medium to firm mattress
Soft or extra firm mattresses can exacerbate back pain. -
Limit pillow top height
Excessive pillow top height can decrease support and lead to back pain. -
Select a pillow that will keep your head in a neutral position
Avoid stacked or extra thick pillows, as they do not keep your head neutral.
Finding your ideal sleeping position takes time and usually depends on your current condition.
Generally recommended:
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Side sleeping with a pillow between your legs
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Back sleeping with a pillow under your knees
Typically, stomach sleeping should be avoided as it puts added stress on your neck and back.
Getting In and Out of Bed:
How you get in and out of bed is equally important as your sleep position. These tips should be practiced every day, not just during a flare-up:
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To lie down:
Sit on the edge of the bed with your arms at your sides. Slowly lie your body onto the bed in a side-lying position, maintaining the bend of your knees at 45 degrees. Finally, bring your feet into a side-lying position or roll onto your back. -
To get up:
From a side-lying position with your knees bent, push your body upright into a sitting position, swinging your legs over the edge of the bed as you rise. -
Avoid rapid movements
Never use momentum or swinging to get in or out of bed.
There is no perfect universal sleeping position—it takes time and experimentation to discover which position is best for your body and condition. It is recommended to keep a sleep log to note any pain or changes in symptoms to help determine what works best for you.
For questions and answers on whether you believe your sleep position is adversely affecting your condition, please reach out to: [email protected] or call us at 310-451-5851.
2428 Santa Monica Blvd., Suite 305, Santa Monica, CA 90404
www.spinalstenosisanddisc.com – p 310-451-5851 – f 310-458-005