Ever wake up feeling like your body’s been through a wrestling match—stiff from head to toe? Do you feel unrefreshed after a whole night in bed? Perhaps shoulder pain or a numb arm after sleeping on your side is not uncommon. These issues may stem from poor sleeping positions that can sap your energy and throw your entire day off balance.
On the “She’s Health” program of NTDTV, a sister media outlet of The Epoch Times, spinal health expert Dr. Yun-Long Zheng shared practical ways to correct sleep posture and pre-sleep relaxation techniques. These methods help ease discomfort in your shoulders, neck, and spine, paving the way for deeper, more restorative sleep.
3 Steps to Self-Check Your Sleep Posture
Sleeping on your back and on your side are healthy postures, provided that the pillow height and body positioning are correct. Zheng suggests using the following three simple checkpoints to determine whether your sleep posture is proper:- Is Your Breathing Effortless? Stand up straight and feel the ease of natural breathing. Then, lie on your back or side and compare whether your breathing remains equally smooth. If the pillow is too high, it may cause your chin to tuck in slightly, making breathing more labored.
- Is Your Tongue Resting Naturally? Your tongue should naturally settle against your upper palate, cozy and comfortable. If your pillow is too high or too low, it can disrupt this natural position, indicating that your sleep posture needs adjustment. Find a pillow height that lets your tongue rest effortlessly in place.
- Is Your Head Angle Properly Aligned? When sleeping on your back, choose a pillow that’s not too lofty—your forehead should sit about 5 degrees higher than your chin to keep your mouth gently closed, discourage mouth breathing, and promote smooth, easy breaths. When sleeping on your side, a higher pillow is needed to fill the gap created by shoulder height, allowing your head to rest in perfect alignment for a restful sleep.
