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The 5 Best and Worst Sleeping Positions

The 5 Best and Worst Sleeping Positions

Some days, we wake up feeling limber and well rested, and other days we wake up with aches and pains. These differences can be attributed to our sleeping positions. While it’s difficult to control our sleeping habits once we’re asleep, it’s possible to prime yourself for a good night’s sleep by starting out in the right position. Similarly, bad positions can have a negative effect on your health and the quality of your sleep.

Here are the 5 most common sleeping positions, ranked from best to worst by award-winning Colorado chiropractor Dr. Aaron Casselman.

1. On your side

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    Many specialists consider sleeping on your side to be the best option. It doesn’t strain any parts of your body, and is comfortable for people who experience pain in their joints throughout the day. The most common variation of this sleeping style is to sleep with the legs bent slightly, bringing the knees in towards the chest. Curling slightly like this is especially comfortable for people who have a bad back, because bringing the knees up and in can help stretch the muscles in your back. As long as the position isn’t overdone (see item number 4!), this slight stretch can ease an aching back without contributing or adding to any pre-existing back problems.

    2. On your back with your arms at your sides

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      This position alleviates tension in the spine and neck (as long as you don’t overdo it with the pillows). Make sure, when you’re on your back, that your head is supported but not tilted too much. Too much of an angle can cause neck pain, which defeats the purpose of this sleeping position! The downside to this position is that it is often accompanied by snoring. This sleeping position is also not recommended for people with sleep apnea. Sleeping on your back also has beauty benefits. For instance, sleeping on your back keeps your face away from your pillow, which can have dirt and oils from your skin on it, which can contribute to acne. Also, sleeping with your face away from the sheets can help keep wrinkles at bay.

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      3. On your back with your arms raised

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        Also known as the “starfish position,” this has the same benefits as sleeping on your back with your arms at your sides. However, it can lead to snoring, and having your arms raised above your head for a considerable length of time can lead to shoulder pain in the morning. If you often sleep like this, you might attribute aches in your shoulders and upper back to the way you’re sleeping.

        4. Curled up

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          Some people prefer sleeping on their sides, but instead of slightly bending their legs, they bring them all the way to their chests. This fetal position can feel comfortable at first, but it can cause neck pain and restrict breathing throughout the night. This can also be too much of a stretch in your back, which could lead to back pain in the morning. If you do like to stretch your back out, consider doing some stretches before bed. This might help you stay away from this sleeping position.

          5. On your stomach

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            This is widely considered to be the worst position to sleep in. It strains the neck and can cause serious pain in the morning. Sleeping on your stomach can also restrict breathing because the mouth and nose are both partially covered by the pillow. This position can also strain the vertebrae at the base of the neck after just a few minutes — imagine what hours of sleeping in that position can do!

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            Featured photo credit: z Q via flickr.com

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            Last Updated on October 17, 2018

            How Setting Small Daily Goals Makes You Achieve Big Success

            How Setting Small Daily Goals Makes You Achieve Big Success

            Successful people “think” success all the time. That is why their goals are firmly lodged in their subconscious.

            While most believe that having a long-term goal is crucial to success, successful people understand that without small, daily goals, you will get demotivated easily; success will in turn become hard.

            In this article, we will look into the importance of setting daily goals and how to having daily goals that help you achieve success.

            How to “think” success with your subconscious

            The subconscious is brilliant at prioritizing. It listens to you and gauges from your thoughts what you think is the most important task. This means that what you think about most of the time is what the subconscious will think is the most important thing for you, and will try to find creative solutions.

            If you think about problems, the subconscious will try to find you more problems. If you think about solutions, goals and dreams, it will try to make them come true.

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            But the subconscious goes even further when trying to understand what you think is important; it “listens” to your feelings.

            Luckily, it has been proven that a positive thought is over 100 times as positive as a negative thought. This makes it a lot easier to drive positive emotions into your subconscious.

            How daily goals keep you positive

            It is enough to be positive and keep your thoughts on what you want — and you don’t have to go monitoring your thoughts all the time.

            It is enough to imbue your thoughts a few times a day with a powerful positive emotion when thinking about your goals. The more you can do it, the more powerful this exercise will be.

            For many, reading their goals or making plans become a chore, something that fills them with negative emotions. This ruins the full potential of these activities; filling yourself with positive emotions while thinking about your goals will make them a lot more powerful.

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            Over the last several years, I have been taught several exercises that can help you focus more on your goals and spend more time thinking about and feeling about them. What I want you to remember when doing these exercises is to have fun. Never see them as a chore, you are living your goals, it is something to enjoy.

            If you don’t feel uplifted at the thought of focusing on your goals, you might as well not do the exercise today. Do it tomorrow instead because it will do more harm than good if you are in the wrong mood when thinking about your goals.

            Why positive thoughts inspire you ideas

            In my business, I constantly need to come up with new ways to improve efficiency, new ideas to test and new subjects to teach. It takes a lot of creative work — and creative work has always been one of my weaker areas.

            Luckily, thanks to all my work with goal setting (and because of my focus on my goals), my subconscious knows these are the things I need the most help with and that they are very important to me.

            Every day I get new ideas of things I can try out, products I can create, seminar subjects I can offer, and so on.  All of them aren’t good but when you throw enough “mud against the wall”, something will stick. And that is what my subconscious does — it feeds me idea after idea.

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            How to set daily goals for yourself

            This method is used by countless thousands around the world and for everyone who has tried it, the effects have been incredible:

            1. Each morning, take a pen and a piece of paper and write down your 10 top goals. Don’t look at the day before, just think about what you want to most and write them down.
            2. Remember to write them in the positive present tense and remember to set a deadline for each goal. Just like we did when setting your long term and short term goals. (For example you could set the goal “I make 10,000 dollars per month by the December 31 next year.”)
            3. Do this for all 10 goals.

            In the beginning, writing down 10 goals might be difficult. Each day, they might look a bit different and some of the goals you write never come back again.

            If you forget a goal, it is because it wasn’t all that important and something more important has taken its place.

            What difference does it make?

            By starting your day setting your 10 top goals, you jump-start your creativity — which will motivate you for the rest of the day. You will have programmed yourself to focus on your goals and to move towards them and their completion.

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            What will happen to you?

            If you do this, you will start to realize what is important to you. You’ll see what goals keep surfacing and what goals vanish.

            You will know what you want and you will find yourself presented with opportunities that you haven’t noticed before.

            You will be more creative in finding ideas and chances to make your dreams reality.

            The bottom line

            Having goals on a daily basis can change your life for the better. It will help you keep moving faster and faster towards your goals and dreams.

            So now set your goals and make having daily goals your good habit:

            1. Buy a notebook and a pen at your local bookstore.
            2. Start writing down 10 goals every morning, without looking at the day before.
            3. Take advantage of the opportunities that come your way and capitalize on them.
            What’s next after setting your goals? While your routine is the key to achieving your goals, you can take these 6 simple steps to make progress towards achieving goals.

            Featured photo credit: Unsplash via unsplash.com

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