Effective Sleeping Positions to Wake Up Without Cramps
Tired of waking up with cramps?
Believe it or not, there’s a reason why you might be waking up feeling stiff and sore. It has to do with your body’s biological clock. As the day darkens and turns to night, your circadian clock suppresses anti-inflammatory proteins. When you wake up in the morning, these proteins haven’t kicked in just yet. It’s not until you start moving around that they begin working again.
While this might make you feel better about why you wake up with cramps, it doesn’t solve the problem. So what can you do? The way you sleep makes a huge impact on how you feel in the mornings. Below are some effective sleeping positions that will help you wake up feeling your best – at least until your natural painkillers kick in!
Sleep on Your Side
Sleeping on your side ensures your neck is in line with your spine and the rest of your body. You can also put a pillow between your legs and under your waist to maintain good posture. People who suffer from back and neck pain usually find a side position to be most comfortable, especially if they remember to pull their legs toward their chest.
Sleep on Your Back
A lot of sleep experts recommend sleeping on your back with a pillow situated beneath your legs. This is thought to help maintain your lower back curve. If you have trouble staying on your back, or if your pillow deflates overnight, place a small, rolled-up towel beneath your back to hold everything in place.
Sleep in the Fetal Position
This position is similar to sleeping on your side, except that your body is curled up. However, you’ll want to rest your arms in front of your body to ensure your upper body stays straight. Otherwise, you’ll end up curled up with your neck bent, which will contribute to aches and pains in the morning.
Sleep on Your Stomach
If you’re uncomfortable sleeping on your back, you can try sleeping on your stomach instead. While it’s not the best sleeping position, a lot of back sufferers prefer it because it reduces pressure on critical points. To safely sleep on your stomach, place a pillow under your abdomen and pelvis, and another one beneath your head.
Maintain a Healthy Sleep Routine
While your sleeping position does make a difference in how you feel in the mornings, you also need the right sleeping environment. Make sure you have a good mattress that supports your spine and pressure points. Use body pillows to keep your body in control and alleviate pressure.
Finally, be sure to follow a healthy bedtime and sleep routine that includes staying active during the day, eating a healthy diet and staying hydrated. Before bed, avoid the TV, phone and tablet. Instead, unwind by taking a warm bath, having a cup of tea or reading a book.
If you’re still struggling to wake up without cramps, contact Jersey Rehab today. Our pain management doctors will do a thorough assessment to determine the root cause of your problems. We have three convenient locations and flexible hours, so schedule your appointment today!