From Posture to Pillow, 6 Tips for a Better Night’s Sleep
Jessica Kerr, OTS, REAS
Good sleep habits and a bedtime routine have been shown to help improve physical and mental health. Setting yourself up with a healthy sleep routine is one of the most dependable ways you can promote a consistent better night’s sleep. Aside from having a bedtime routine, you also want to create an environment that will be inviting to sleep, and consider sleeping postures, especially for those that struggle with pain or certain health conditions. Here are 6 tips to keep in mind for a better night’s sleep.
1. The 30-minute wind down: Begin your nighttime routine at least 30 minutes prior to going to sleep to allow your mind and body to begin winding down. Completing a relaxation technique such as reading, low impact stretching, mindfulness, meditation, using aromatherapy, and/or listening to calming music can help with making a smooth transition from the hustle of a busy day to going to bed.
2. Lower the lights and disconnect from devices: Reducing bright lights contributes to the body’s production of melatonin which helps promote sleep. Extended use on our devices such as cell phones and tablets lead to our brains staying “wired”. Staying off your phone and putting it on silent at least 30 minutes or more before bed will help to let your mind to begin to slow down and will help with reducing blue light exposure.
3. Stay on schedule: It may take time at first to adjust to a specific sleep schedule. A set bedtime and wake-up time no matter what day of the week (yes, this includes the weekends) will help your body to adjust to a sleep routine. I personally challenged myself to creating a sleep schedule and used an app on my smart phone to help keep me on track. The app was great to use at it provided me with alarms for when it was time to go to bed as well as when it was time to wake up. The app also tracked the daily number of hours I was asleep and provided comparisons to previous days. After staying on a consistent sleep schedule, I felt more energized and productive throughout the day. There are multiple different apps you can choose from by searching “sleep” on the app store on your smart phone.
4. Be mindful of your habits during the day: Activity levels during the day have an influence on how well we sleep. Exposure to sunlight and exercising daily will help promote a good night’s sleep, while caffeine and alcohol intake close to bedtime will potentially interfere with sleep. Eating too close to bedtime can also lead to difficulty with falling asleep.
5. Setting the environment:
a. Reduce lighting: Making sure you have blinds or curtains can help to prevent light exposure, especially if you keep a non-traditional schedule (for example, shift workers). Excessive light exposure while trying to sleep can throw off your sleep rhythm.
b. Set the Temperature: Make sure the temperature is set to an ideal setting, so you stay comfortable and sleep well throughout the night. For adults, it is generally recommended between 60-67 degrees for sleeping. An optimal sleep temperature is thought to facilitate the stability of REM sleep.
c. Picking the right bedding: According to a study by Radwan et al. (2021), the following pillow parameters are best for comfort and posture: latex material, contoured design, 7-11 cm height of the central part of the pillow, and a cooling surface. Finding the right mattress may take some trial and error. Selecting an appropriate mattress should be individualized to meet each person’s needs and allow for comfort and support.
6. Consider sleep positions and postures:
a. Side sleeping may be more comfortable for older adults due to a decrease in spine flexibility. It also helps to promote spinal alignment and reduce back pain. For those with lower back pain and neck pain, side sleeping with a pillow between the knees may help alleviate symptoms.
b. Sleeping on your back can help to relieve congestion when using a pillow to prop your neck. If you experience back discomfort sleeping on your back, put a pillow or a rolled towel under your knees to promote a more neutral alignment.
c. It is important to be cautious when sleeping on your stomach as it can cause excess strain on the lower back. If sleeping on your stomach, use a soft pillow or no pillow at all to avoid unwanted neck tension, and use a thin pillow under your hips to avoid excess strain on the lower back.
From postures to pillows, to lighting and temperature, sleep can be influenced by a variety of personal, environmental, and behavioral factors. If you are struggling with sleep, make sure to take a holistic view, considering how different factors may influence the quality, duration, or consistency of your sleep. When in doubt, always reach out to a medical professional for additional advice.
References
Centers for Disease Control and Prevention. (2016, July 07). Sleep and sleep disorders: Tips for better sleep. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Hershner, S. & Shaikh, I. (2020). Healthy sleep habits. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
Radwan, A., Ashton, N., Gates, T., Kilmer, A., & Vanfleet, M. (2021). Effects of different pillow designs on promoting sleep comfort, quality & spinal alignment: A systematic review. European Journal of Integrative Medicine, 42. https://doi.org/10.1016/j.eujim.2020.101269
Suni, E. & Singh, A. (2021, November 18th). Healthy sleep tips. Sleep Foundation: A OneCare Media Company. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Suni, E. & Singh, A. (2021, April 29th). Best sleeping positions. Sleep Foundation: A OneCare Media Company. https://www.sleepfoundation.org/sleeping-positions