As an executive mum balancing a demanding career and the responsibilities of caring for young children, restful sleep is crucial to recharge for the day ahead. However, waking up with neck and shoulder pain or discomfort can hinder your energy and focus throughout the day. Often, small adjustments to your sleeping posture can make a significant difference. Have you ever wondered if your shoulders should be on the pillow when you sleep? In this blog lets discuss how your pillow placement affects your spine, neck, and overall comfort.
When lying down, your pillow should ideally support your neck and head, not your shoulders. Placing your shoulders on the pillow can elevate them, altering the natural alignment of your spine and potentially leading to muscle strain, stiffness, or nerve discomfort. For executive mums who need to stay at the top of their game, poor sleeping posture can lead to morning aches that make the start of the day more challenging.
The goal of positioning a pillow properly is to maintain a neutral spine while sleeping. Here’s how to do that:
- Head and Neck Support: Ensure your pillow is positioned to support only your neck and head, keeping them aligned with your spine. This can prevent tension and misalignment that might result in neck pain or headaches.
- Shoulders Off the Pillow: Your shoulders should rest comfortably below the pillow on the mattress. This helps maintain the natural curvature of your neck and prevents additional stress on the cervical spine.
The type of pillow you use matters. For optimal support:
- Contour Pillows: These pillows are designed to cradle the head and support the neck, making them a good option for back and side sleepers.
- Height and Firmness: The pillow height should not be too high or too flat; it should allow your neck to remain in a neutral position. A medium-firm pillow is often best for providing support without being too rigid.
Back Sleepers: If you sleep on your back, the pillow should fill the space between the back of your head and your upper back without tilting your head forward or allowing it to fall backward. The goal is to keep your neck in a neutral position, aligning it smoothly with your spine.
Side Sleepers: For those who sleep on their side, the pillow should support the head and neck so that they remain level with the horizontal line of your spine. The height of the pillow should ideally match the distance from the tip of your shoulder to your earlobe. This prevents the neck from bending awkwardly and straining muscles or compressing nerves.
It’s worthwhile to assess your current pillow and consider if it’s providing the right support. A pillow that maintains the spine's neutral alignment is crucial for preventing discomfort and ensuring a restful sleep. HERE are some pillows that I personally use and recommend.
HERE is a free guide on "How can you maintain a Good Posture While Sleeping". It gives you the details of sleeping posture in side lying, back sleeping, 3 postures to avoid when sleeping and how to change to a better sleeping posture and much more.
If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.
I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link
Note: This page contains affiliate links which will bless me, at no additional cost to you and I will be able to help more people with spinal and joint pain.
0 Comments