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The Perfect Pillow for Any Sleeping Position

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Most people have a preferred position in which they like to sleep. Whether sleeping on the side, stomach, or back, there’s a pillow that’s perfect for everyone. When trying a pillow be aware of how it is supporting the neck. The position you want to copy will be the same position you have when standing up and looking forward. You do not want a tilt in the neck area.

Back Sleepers

A thinner pillow is best for anyone who sleeps on his or her back. This keeps the head from being tilted forward, which can obstruct airflow and cause neck discomfort. Some people find they get the support they need from a tapered pillow and a quality mattress.

Side Sleepers

Someone who sleeps on his or her side should choose a firm pillow that will support both the ear and the neck. This will prevent the neck from experiencing excess strain. The pillow should fit between the shoulder, neck, and ear with no gaps. Try to find a solid foam core pillow as these have more support.

Stomach Sleepers

A person who sleeps on his or her stomach may not need a pillow at all. However, a flat pillow may provide some comfort without obstructing the airway. A pillow under the stomach or hips may help alleviate lower back pain.
With these tips, anyone should be able to find the perfect pillow, no matter how they sleep.

Four Reasons to Unplug Before Bedtime

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According to the CDC, approximately 50-70 million Americans struggle with sleep or wakefulness disorders. Sleepless nights can be caused by numerous factors, such as anxiety, caffeine consumption, poor diet, and age. However, the use of mobile devices before bed can also contribute to sleeplessness.

The Backlit Blues

Backlit screens on certain smartphones and tablets emit blue-light wavelengths that can decrease the production of melatonin, the hormone that helps people fall asleep. For those that like to read before bed, books or magazines are a more sleep-friendly option.

Fear of Missing Out

With the rise of the 24-hour news cycle and social media, many people have trouble putting devices away because they fear missing out on the latest news, want to respond to incoming emails, or are joining in on a group chat. However, these activities engage the brain and keep it active, rather than letting it prepare for sleep. Powering down removes the temptation to stay connected.

Nighttime Notifications

Push notifications activate the device’s screen and ping, chirp, or otherwise alert the owner of incoming emails, texts, and social media posts. Both the light from the screen and the sounds can disrupt slumber. Placing all devices in airplane mode before bed will prevent push notifications from interrupting sleep cycles.

Wireless Waves

While the science is not conclusive, some experts suggest that the radiation emitted from the cellular signals of mobile devices may cause adverse health effects. Since the long-term effects of cell use are unknown, limiting exposure by powering down at night is a smart idea.

Chronic insomnia can impede work performance and mood during the day. However, avoiding mobile technology before bed can increase the chance of a good night’s sleep.

Sleep Tight: Top Two Sleeping Positions For the Spine

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Maintaining good spine health goes beyond diet and exercise—it also includes sleep. Two recommended sleeping positions should be taken advantage of for optimal spinal alignment.

1. On The Back

Sleeping on the back is the most ideal position. Working in conjunction with a quality mattress, this position naturally aligns the spine, neck, and shoulders. This position also alleviates pressure on the back and minimizes acid reflux.

2. On The Side

Side sleeping is considered the second best sleeping position for the spine. Sleeping on the side stretches the spine and opens up the oropharynx—which will reduce snoring, especially for those who suffer from sleep apnea. Also, sleeping on the left side is a great position for pregnant women because it increases blood flow to the baby and reduces acid reflux.

Things to Remember Before Bedtime

Unlike the above positions, sleeping on the stomach is detrimental. It forces the spine out of its natural shape, thereby causing overreaching and an often painful morning.

Mattresses can also get uneven and uncomfortable over time, which can cause back pain. It is recommended that mattresses are replaced every eight years, which will contribute to keeping the spine in excellent health.

Following these sleeping tips can ensure a good night’s rest and a healthy back for years to come!