Though all of us can appreciate the sense of rejuvenation brought about by a good night’s sleep, not everyone realizes just how significant a role sleeping posture also plays in spinal health and overall well-being. Proper sleep postures can help alleviate some health conditions, while improper ones can exacerbate others. Thus, it is very important to gain an understanding of the optimal position for your specific needs. In addition, paying close attention to sleep position and taking corrective actions where needed can facilitate better spinal alignment, something from which all of us can greatly benefit. At Mattress World Northwest, we pride ourselves on providing knowledgeable guidance to individuals in Portland, Canby, Salem and throughout Oregon and helping them get the best sleep possible each and every night.

Impact of different sleeping styles on health

Everyone understands the importance of good posture while walking, standing and even sitting, but it is equally vital to work on achieving good posture while asleep. This is because ligaments and muscles throughout the back need to relax and self-heal during those valuable hours, and maintaining healthy position during slumber makes that process easier. Further, a beneficial sleep posture can help sufferers of certain types of chronic conditions gain relief from symptoms and secure the restfulness that has perhaps been elusive for some time.

Individuals with digestive concerns often find that sleeping in the so-called “freefall” posture provides noticeable symptom relief. This entails lying on the stomach with the hands held up around a pillow with the head shifted to one side. Those who struggle with nighttime leg cramps and restless leg syndrome often find that adopting a fetal position and grasping onto the legs ameliorates their discomfort somewhat.

It should be noted, however, that though personal preference often dictates the manner in which we generally fall asleep, some sleep postures should be avoided due to the risks they pose. The “soldier” position, in which an individual sleeps on their back with arms placed at each side can produce unpleasant and disruptive snoring, as can the “starfish” sleep posture in which the arms are drawn up and out to the sides. Back sleepers also run the risk of exacerbating the already dangerous condition known as obstructive sleep apnea, which is characterized by repeated, brief cessations of breathing. Stomach sleeping is thought to ease this hazard somewhat, though the downside is that the effort required to breathe while in this position may result in undue twisting and strain on the neck muscles.

Side sleepers whose mattresses are of lesser quality have been found to experience muscle imbalance and chronic pain, particularly if they fail to alternate sides with regularity. Also of concern to many is a recent study in

Husbands and wives willingly tolerate a lot of each other’s personal quirks over the course of a marriage —knuckle cracking, toenail clipping, off-key singing, leaving the toilet seat up—but it takes a very strong bond to deal with snoring, one of the most annoying and profound threats to married bliss besides ESPN. One thing about snoring is that it’s everywhere. 40% of us are snorers, and 25% of us are considered heavy snorers. That’s a lot of nighttime noise across America.

What is snoring and why do we do it?

Snoring is the unmistakable snorting or rattling sound that happens when there is an obstruction to the free flow of air through the upper air passage at the back of the mouth and nose while sleeping. The area at the back of the throat narrows when the muscles there relax during sleep. The air trying to move through the narrowed space causes the tissues to vibrate causing the snoring sound.

Some of the most common causes of snoring are:

• sleeping on one’s back which causes the tongue to drop to the back of the mouth and block the free flow of air
• nasal congestion from colds, allergies, or some deviation in the nasal structure that affects air flow (deviated septum, broken nose, etc.)
• drinking alcoholic beverages or taking certain medications like sleeping pills or muscle relaxants before bedtime which cause the throat muscles, the tongue, and air passages to over- relax, allowing them to vibrate
• being overweight or pregnant which may account for excess tissue in the airways
• genetic factors like long tonsils, large adenoids, long soft palate, or long uvula
• a history of smoking which tends to relax the throat and tongue muscles
• the natural aging process

The physical effects of sleep deprivation can be extremely serious, something not all of us sufficiently appreciate. Research has indicated that extended bouts of sleep loss can cause diabetes, high blood pressure, cardiovascular disease and even obesity. Lack of sleep can cause the body to enter a constant state of being stressed, something which can lead to poor decision making when it comes to matters of diet, exercise and general healthy living.

The mental manifestations of sleep loss are equally profound, impacting mood, outlook, ambition and emotional responses to events. Focus can be severely hindered by exhaustion, making almost every type of task more difficult to complete. The result is often decreased performance on the job, at home and in all other realms of daily life. When it comes down to it, there really is no substitute for quality sleep, and all of us need to do everything within our power to assure that we get it.

Why are we sleeping so poorly?

Time spent sleeping represents roughly a third of our entire lives, making it a substantial investment of what is an extremely rare and valuable resource. As mentioned before, countless of us fail on a regular basis to get a healthy amount of quality sleep. For some, this is because too much activity is packed into an already hectic schedule. For others of us, however, there may be more fundamental reasons we do not get the sleep we need. Common causes of disrupted sleep include:

• Improper support of the body
• Uncomfortable ambient temperatures
• Constant tossing and turning
• Partner disturbances
• Sagging or uneven mattress

These frustrating, yet correctable issues are responsible for more hours of lost sleep than anything else, but they need not persist for those in the know. One of the lynchpins of a great night of sleep is a mattress able to provide the necessary support to the body while also limiting the transfer of motion created by a shifting sleep partner. To that end, modern mattress manufacturers have developed advanced coil systems designed

which it was asserted that epileptic individuals who sleep on their stomachs are at greater risk of dying unexpectedly during slumber than they would otherwise be. Clearly, taking an individualized look at your specific health needs and determining a safe and effective position is essential.

Achieving and maintaining proper spinal alignment during sleep

In order to attain optimal alignment during sleep, make an effort to keep the spine in as neutral a position as possible. This can be done by changing your mattress type, adjusting your regular positioning or by making use of pillows. Adopting a side sleeping posture can help distribute weight more evenly across the broadest area of the body. This reduces pressure points, lessens pressure on the back and helps keep the spine in alignment. Further, it is useful to alternate sides when possible in order to prevent muscle pain and weight imbalance. To ensure ideal alignment, consider placing a pillow between the knees to create a linear orientation of the spine, hips and pelvis.

Head pillow style, size and placement can also make a significant difference in spinal alignment and therefore overall health and sleep quality. Try to keep your pillow placed directly beneath the neck and head, rather than beneath the shoulders. Back sleepers need to ensure that their pillow is thick enough to fill the entire gap between the mattress and the head so that a neutral sleep posture can be maintained. Such individuals may also benefit from placing a smaller pillow beneath the backs of their knees to eliminate undue strain on the spine. Side sleepers may need additional pillow thickness to accomplish this, and should shop accordingly. Stomach sleepers are likely to experience greater stress on the spine, but a pillow placed beneath the pelvis and stomach can help them reclaim proper alignment. Ultimately, the right pillow will support your neck’s natural curvature, provide a high degree of comfort and keep the neck in light with your lower back and chest.

Taking affirmative steps to improve your sleep quality and physical health

Sleeping positions and preferences are very personal things and call for a completely individual approach. Purchasing the right mattress and pillow combination to facilitate optimal sleep positioning is therefore a process deserving of substantial time and attention. The sleep specialists at Mattress World Northwest understand how crucial your nightly sleep experience is to your overall health and wellness, and we stand ready to help you make an educated decisions. As Oregon’s leading mattress retailer, we invite you to visit one of our 17 convenient locations, including showrooms in Portland, Salem, Canby, Clackamas, Gresham, Beaverton and Wilsonville.