How to Modify Your Sleep Posture

According to the Tri-County Chiropractic Association of Ohio, people tend to spend as much time sleeping as they do working each day. Poor sleep posture in adults can lead to neck, shoulder and arm pain, as well as stiffness and headaches. Having the correct sleep posture as an adult may take some time and practice, but can lead to a better night's sleep with less tossing and turning and less pain.

Things You'll Need

• Contoured pillow

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Instructions

• 1

  Use a contoured pillow that cradles the head and properly supports the neck, suggests Dr. John Gillick of Simple-Ergonomics. A contoured pillow can help your neck, shoulders and upper back area be free of strain.

• 2

  Sleep only on your side or your back, not on your stomach. Sleeping on your stomach causes you to turn your head and neck in an awkward position that leads to headaches and neck pain.

• 3

  Position your body with a straight spine, not twisted, when sleeping on your side. Use only the head-cradling pillow and keep it out from under the shoulder, according to Dr. Gillick. Bend your legs and pull them forward, as long as your spine remains elongated, and keep a pillow between your legs for proper alignment. Do not sleep with your hands above your head.

• 4

  Keep pillows under the knee area if you're sleeping on your back. Continue using a contoured pillow, correctly. Again, keep the spine straight and untwisted. Do not kink the head or turn it to the side, as this puts the spine out of alignment.