How Can the Way You Sleep Improve Your Posture?

When you think about improving your posture, your mind might jump to yoga, pilates and regular shoulder rolls. Though those things might help, there is another place to start. The way you sleep can have a big influence on your posture; a few bedtime tweaks could be key to maintaining healthy neck, spine and hip alignment and staying pain-free. 

How does the way you sleep affect posture?

Over a lifetime, we get to spend a whole lot of time in bed, yay! Though if we are not resting with efficient comfort and support, we can develop some bad bedtime habits, resulting in back and muscle strain. When you sleep, it is vital to maintain the natural shape of your spine and keep it in alignment with your neck and hips. Moving around throughout the night or having the wrong pillow or mattress for your sleeping position over time can take its toll on your posture. Before moving on to the things that can help, let’s take a look at some of the other lifestyle habits that can lead to poor posture.

What lifestyle habits cause poor posture?

If you are looking to improve your posture, it’s best to take a holistic approach. This way, you can be sure the steps you take to improve your sleep will not be sabotaged by other habits. Here are some of the common things to avoid to straighten up your posture;

1. Slouching at your desk

It’s a long day, right? Working on our laptops and computers all day can make it all so tempting to get slouchy… This is when those shoulder rolls can help. Sitting on a supportive chair with a pillow and keeping your knees straight at hip height can also help you stay in proper alignment and avoid any tension and aches, and pains.

2. Not moving… Enough

Popping to the bathroom every few hours is not going to cut the mustard. Making sure you take regular walking breaks can help prevent posture misalignment that comes with prolonged periods of sitting. Surprisingly, not moving can lead to muscle fatigue and a weakened core that regular exercise can help you avoid, keeping you fighting fit and sitting pretty.

3. Stress, much?

With never-ending email inboxes and keeping up with commitments and responsibilities, life can quickly get overwhelming. This can lead to shallow breathing and muscle contraction, which take their toll on posture. Regular breaks and slower breathing can help reduce stress, improving your posture and well-being.

How can I sleep to improve my posture?

Now we’ve got daytime straightened out; let’s move over to bed! The first thing you may be wondering is whether you should change your sleeping position. Whether you choose front, back, or side, each has its pros and cons, and your chosen position is likely what you find most comfortable and helps you sleep. There are other ways to keep your neck, spine, and back happy while you sleep.

How can you keep your spine in alignment while you sleep?

When it comes to spinal alignment, your sleeping surface is key to staying healthy. A mattress with naturally contouring foam will adapt and support your sleeping position. When it comes to choosing a mattress, look for orthopaedic-grade foams that come with a free home trial. This way, you can make sure you have found the perfect fit before making that final commitment. If you are not ready to upgrade your mattress, a good quality mattress topper will also do the trick as long as it provides premium adaptive memory foam that supports every sleeping position, like the Panda Bamboo Memory Foam Topper.

How can you keep your neck and back aligned while you sleep?

Keeping your neck and back in alignment while you sleep is key to maintaining a long-term healthy posture. This is where your pillow has a lot to live up to. You want a pillow that provides orthopaedic support and adapts to your sleeping position, even if you toss and turn. Bethany Lawrence, our orthopaedic expert, suggests both your mattress and pillow should be supportive: "Invest in a pillow and mattress with an orthopaedic grade memory foam material that naturally contours to the shape of your body and adapts to your sleeping position." If you like a cushiony pillow that still provides orthopaedic support, a hybrid like the Panda Hybrid Bamboo Pillow will keep you comfortable and in perfect alignment from lights out till morning.

Improving your posture will help keep your neck, spine and joints healthy and mobile so you can make the most of every day. This can help keep boost your well-being and counteract the wear and tear of muscles that comes with ageing. Taking a holistic approach to your lifestyle is key.

There is no need to make drastic changes, take things at your own pace. With a little more movement, regular breaks and a supportive pillow and mattress, you will be well on your way to sleeping soundly and striking the perfect pose.

Sweet Dreams