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Posture And Sleep Quality: Is My Posture To Blame For My Lack Of Sleep At Night?
According to a study by the Center for Disease Control, over a third of Americans do not get enough sleep at night. Often referred to as a silent epidemic, 70 percent say they do not get sufficient sleep at night for at least one night a month – affecting as much as 70 million Americans. As a direct result, the sleep aid market in the U.S. is now predicted to hit $32.1 billion by the end of 2021, a 4.8 percent hike from 2020. However, while studies havelinked poor sleep to room temperature, stress levels, and mental wellbeing, it turns out that your posture could be the thing keeping you up at night. From how you sit while at work to your sleeping position at night, the link between posture and sleep is rapidly becoming evident.
How Your Posture Affects Your Sleep
Your posture during the day and at night can have an impact on how well you sleep at night. At work, you can spend long hours sitting or in one position. Studies have shown that sitting position can impact their posture and reduce strain on their muscles including their neck and back. Continuous poor posture can also lead to chronic back and neck pain, which can then impact your sleep at night.
On the other hand, poor posture while sleeping can also influence your sleep quality. Poor sleep posture can affect your spine and often results in muscle aches, neck pain, and stiffness. In fact, a study published in BMIfound that sleeping in an improper position can lead to chronic lumbar pain.
Improving Your Posture During The Day
To minimize stress on your back and avoid slouching, it helps to be aware of your posture when sitting or standing. To help with this, try to take breaks every hour to stand up, walk around and stretch. There are also arguments supporting height adjustable stations at work to break up the time spent sitting. In fact, studies have shown a 32 percent reduction in back pain after using a standing desk for a few weeks. Lastly, toimprove your posture and back health, try to find a good sitting position which means your weight is evenly distributed on your hips. Your feet should also be flat on the floor.
Improving Your Posture While You Sleep
It is also equally important to work onimproving your posture at nightif you want to boost your sleep quality. A good tip to start is to ensure your shoulders, hips, and ears are aligned. Depending on your preferred sleeping position, try to adjust your position to provide adequate support. Those that sleep on their back can place a pillow under the back of their knees to minimize stress on the spine. If you like to sleep on your side, placing a pillow between your knees can help with alignment.
You should also think about your sleeping environment. The National Sleep Foundation recommends replacing your mattress every 6 to 8 years. If you want to extend the life of your mattress, be sure to follow manufacturer guidelines on rotating your mattress every 3 to 6 months. Making small changes like these can make a dramatic difference to your sleep quality starting tonight.