The complete guide to sleeping on your side
Aug 19, · The second sleeping position that patients often find themselves is side-lying with the arms in an overhead position. Many people report that . Long hx of neck problems for me and used to wake with my arms overhead or the dreaded dead-arm from sidelying. I currently use a water filled pillow and have a small goose down fleece throw I folded and placed under the pillow. It is perfect for me as I am a side sleeper who likes to tuck my hand under the pillow.
The truth is that one sleeping style does not necessarily work for everyone. I would have to say however that there are two sleeping positions in particular that correlate with neck and shoulder problems:.
Sleeping on your stomach is not a great idea. The main problem with this position is that you must turn your head to one side in order to breathe effectively. People tend to consistently turn their head to the same side as a preference: the long-term result can be "wear and tear" on the joints of the cervical spine. This situation is absolutely comparable to sitting at a computer all day with your monitor off to one side. It is bad ergonomics to be constantly rotated to one side, whether it is for eight hours a day gazing at a computer screen or eight hours per night sleeping with your head turned to one side.
If you must sleep on your stomach, I would how to delete apps on sony ericsson xperia arc placing pillows under your torso and neck. This will at least lessen the amount of neck rotation that you need to breathe.
The second sleeping position that patients often find themselves is side-lying with the arms in an overhead position. Many people report that they will wrap the pillow around their head and secure it in place with their arms. This position places stress on the downward-facing shoulder. The body weight placed on this shoulder in many cases will cause a compression of the nerve bundle as it passes into the arm.
The symptoms of this include waking up with numbness in the arm and hand. Lying on the side also tends to push the head of the humerus forwards, placing it in an ideal position for impingement of the rotator cuff tendons. I have seen many patients who delayed their recoveries from shoulder injuries because they insist on sleeping on the injured shoulder.
Be creative about changing your sleeping position. Great idea! As always, I welcome any tips that you might have in regards to changing an unfavorable sleeping position. Please share your thoughts in the comments below.
Health Topics. Health Tools. Pain Management. Last Updated: August 19, What sleeping position provides the best muscle and joint health? I would have to say however that there are two sleeping positions in particular that correlate with neck and shoulder problems: 1. See More.
I managed to snare pillows to setup sleeping positions similar to what I have at home. Two pillows under the head with a third between my legs —one hand wedges between the pillow and my upper thigh and the other sits under the pillows by my head with my arm at a right angle. When you are sleeping on your back, your pillow is usually thin so your head will be close to flat. Turn sideways, now your head is hanging sideways, putting more weight on your lower shoulder. If your arms are along your sides, they get a lot of pressure. Mar 26, · Try to keep the hand flat on a pillow. When sleeping on your side, place a pillow in front of you to support the whole arm, limit elbow flexion, and keep the wrist and fingers flat, in a neutral position. Consider sleeping on your back with your .
Have you noticed that when you wake up in the middle of the night, your fingers are numb and tingling? You may be sleeping in positions that stress the nerves in your neck or arm. Your nerve s may have reached its tipping point, signaling that it has had enough compressive stress and can no longer tolerate that position. Our body has this wonderfully efficient system to alert us to make a change—before permanent nerve damage occurs.
There are numerous studies in the literature that describe correlations between sleep positioning and carpal tunnel but actually, any of the peripheral nerves are subject to it.
It all depends on how you sleep. We now know that low magnitude compressive stress applied to a nerve over a long period of time may cause significant changes secondary to impairment of blood flow, alteration in nerve conduction, and altered axonal transport.
We have all heard about the relationship between carpal tunnel and how we sit at our computers all day. Consider how long we may maintain stress to a nerve when we are in a deep sleep and static position for up to hours. Start making changes while you are young to prevent the potential compression neuropathies that we see at the Milliken Hand Rehabilitation Center on a daily basis.
For many young patients, simply changing sleep position will significantly improve symptoms. March 31, What Is Coronasomnia?