- Do I really need an expensive mattress?
- What are the best (and worst) sleeping positions?
- How many pillows should I use?
Before we can address these questions directly we need to establish the context for why these things are important for FUNCTIONAL rest. Consider the following:
- STRUCTURE and FUNCTION are intimately related. Since the spine acts as our body's foundation, it is important to establish proper STRUCTURAL support to the spine while resting. TEST: Hold your arm straight out in front of your for 60 seconds. It won't take long to feel the effects of gravity on your body. Now imagine this same challenge to your body on a smaller scale over the course of 8 hours. Isn't it reasonable to suggest that vital energy is being used to compensate for poor STRUCTURAL support? Our goal with maximizing "The STRUCTURE of Sleep" is to redistribute this energy for healing processes that occur while at rest.
Now that we've set the stage for the WHY, let's address the HOW.
Mattress:
The goal in selecting any mattress is simple; establishing a base of support while maximizing comfort. There are thousands of options out there and it can be overwhelming to search. As a side bar, the average lifespan of a decent mattress is 7-10 years - no matter the price. When it comes to support, we recommend a foam mattress. As you can see below innerspring mattresses produce pressure at key areas and do not support the natural curves of your spine. For a good quality mattress at a reasonable price check out the Classic 8-Inch Ventilated Memory Foam. With 6 inches of high density foam and 2 inches of memory foam, this mattress achieves a balance of comfort and support without breaking the bank. (Tip: foam mattresses require a platform or high quality box spring as a base) This mattress can be purchased on Amazon.com and delivered right to your door for well under $500.
(image: https://health.clevelandclinic.org/2015/12/sleep-position-causing-back-pain/)
Position:
The ideal position for sleeping is flat on your back. This ensures neutral spine position and requires less energy by the muscular system to support. If you are a side sleeper, be sure to alternate sides as often as possible. Sleeping on your stomach with your head turned to the side is the WORST sleeping position and introduces a lot of tension and strain into your spinal system.
Pillows:
Similar to the mattress, pillows should be used to support your STRUCTURE rather than introduce strain. Your pillow should be placed under your head and neck and NOT under your shoulders and upper back. Whether you sleep on your side or your back, your pillow should comfortably fill the gap between your neck and the mattress, maintaining a neutral position between the neck and the rest of the spine.
(image: https://health.clevelandclinic.org/2015/12/sleep-position-causing-back-pain/)
Within these general guidelines, choose a pillow that is comfortable and affordable. As a general rule, pillows should be replaced every 1-2 years.
It is important to mention that these suggestions serve as general guidelines and may not apply to special situations and conditions. It is also important to note that supporting ABNORMAL structure is NOT beneficial. As a NeuroStructural chiropractor it is my job to make sure that your spinal structure is free of Structural Shifts. With NORMAL structure you have NORMAL function, and NeuroStructural chiropractic care goes the extra mile in order to maximize both.
With the information contained in this two part series, you are well on your way to creating the conditions for FUNCTIONAL and restful sleep.
For more information, check out this article from the Cleveland Clinic - Is your sleep position causing you back pain?