It is important to follow good sleeping habits. They include choosing a good mattress and taking care of your sleeping position. According to research, sleeping on a medium-firm mattress supports our spinal health and overall health. Let’s understand the importance of sleeping position and the quality of the mattress in maintaining proper sleep hygiene.
How does mattress choice affect spinal alignment?
Mattress selection is crucial in maintaining spinal alignment. A very soft or too firm mattress may bend one’s spine out of shape, eventually leading to back pain, poor sleep, or long-term health issues.
Medium-firm mattresses are proven to perform best in keeping the spine in a proper position as compared with soft or even too-hard mattresses. Medium-firm mattresses maintain the natural curvature of the spine. It distributes your body weight evenly across the surface, especially the lower part of the back, also known as the lumbar spine. Proper spinal alignment is needed to avoid disorders such as herniated discs and sciatica and prevent chronic lower back pain. Rupam Sarkar, PhD (scholar), MPT, BPT, Assistant Professor, MUHS, Nashik, Maharashtra emphasises that sleeping on the floor on a firm (to medium firm) mattress can have positive effects.
A recent study has found that individuals who sleep on a medium-firm mattress experience fewer pains and sleep better than those who lie on softer mattresses. Firm mattresses offer a stable surface and prevent the body from sinking deep, thus keeping the spine in its natural curvature. However, if the mattresses are too firm, they will be too hard and create pressure on the hips and shoulders that may even lead to discomfort or loss of sleep.
Is there an ideal sleeping position for spine health?
Yes, out of many sleeping positions, there are some ideal sleeping positions for your body. Dr Ubaid ur Rahman, General Physician, Holy Mission Clinic, New Delhi says, “Sleeping position is an important aspect of good sleeping habits. Sleeping on the side or back helps maintain proper spine alignment and may also help overall health.” Sleeping on the back, or supine position is the best sleeping position as it may help align the spine. It allows your head, neck and spine to rest in a neutral position, reducing neck and back pain. It also helps minimise acid reflux due to the elevated level of the head. Sleeping on your back may also reduce the formation of wrinkles because your face doesn’t press against the pillow.
However, back sleeping may not be ideal for people with conditions like sleep apnea and snoring. It may aggravate snoring and the symptoms of sleep apnea as it may restrict airflow. Dr Rachit Gulati, Orthopaedician, Medical Director, Recoup Health, Bengaluru, Karnataka strictly suggests using a pillow while sleeping. In his words, “Pillows help evenly distribute our weight and are good for our spine health.”
Another position, namely the lateral position may be the best sleeping position for the majority of people. Dr Sarkar says, “Side sleeping or lateral position helps prevent the airway from collapsing, thus reducing snoring. Also, this position promotes healthy blood flow. This is the best sleeping position for most people. For the best experience, take a pillow between your knees.”
What to avoid in mattress selection?
A well-night sleep requires a proper choice of mattress to avoid hurting your back and keep it well-aligned. Avoid the following while selecting a mattress:
- Too soft or Too Plush: It may lead to improper spinal alignment and stress on the lumbar region.
- Lack of Proper Support: Old, worn-out mattresses can sag over time, misaligning the spine.
- Material Used: Lower-quality material may start to deteriorate early and can even emit harmful chemicals.
- Lack of Motion Isolation: This often disrupts your sleep at night if you sleep with someone and the mattress does not absorb movement.
- Extremely Hard Material: Some mattresses have been known to be extremely firm to the point that this can cause a lot of pressure points. This might make it hard to support side sleeping.
- Ignorance of Sleeping Position: One of the main mistakes here is the ignorance of your sleeping position. Thus, you might experience some problems or pain.
- Not Testing Before Buying: Failure or negligence in testing the mattress before buying may lead to dissatisfaction and discomfort.
Avoiding the aforementioned issues like ultra-soft, cheaply constructed, or utterly firm mattresses will direct to the right one. To see an improvement in the position of the spine and quality of sleep, rely on quality material, extra-support, and reduced motion transfer.
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