According to the study, 6.2 percent of Finns sleep in the stomach-lying position and 24.8 percent in several positions, which may include sleeping on the stomach. However, according to current knowledge, this particular position is not recommended, as it can cause unexpected ailments. It can also be surprising that the stomach-lying position is not usually chosen for its comfort, but for other reasons that can be influenced.
Many people can recognize themselves in this: in the evening you place the pillow comfortably under your head and fall asleep peacefully in a good position, but when you wake up in the morning you notice that you are on your stomach and your neck is in an unnatural position. Then the neck-shoulder area may feel stiff and the trouble may also be a budding headache. There are clear reasons for turning in at night, which are easy to deal with. Get hold of physiotherapist and trained sleep ergonomics expert (KNA) Henri Nieminen tips so that you no longer turn to unergonomic positions at night!
A mattress that is too hard or worn changes the sleeping position
– A common reason why a sleeper turns from lying on his side to sleeping on his stomach is a too hard and/or worn mattress; on a firm base, the shoulders and hips cannot sink deep enough into the mattress and the side arch is left without the support of the mattress. When the side goes down too low and sticks to the mattress, it causes the back to be in an incorrect position. We first experience it as a feeling of discomfort and soon pain. Finally, at that point, our natural reaction is to change position, summarizes Henri, and adds:
– Change the mattress.
Physiotherapist and trained sleep ergonomics expert (KNA) Henri Nieminen.
A mattress that is too hard can also cause numbness, forcing you to turn over.
– Our stomach is more elastic, so it tolerates sleeping on a hard surface better than our back or side. One of the hallmarks of a mattress that is too hard is that the sleeper turns and changes position frequently, because the surface blood circulation is blocked and a better position is also being sought for the bed. This is bad sleeping, which has health consequences. Of course, problems are also caused by a mattress that is too soft and worn, which also forces you to change your position, Nieminen sums up the problems that can be created by the most important piece of furniture in the home: the bed.
Pressure in the shoulder is a common problem – easy to fix with a Tempur pillow
– Another key reason for turning from the side to the stomach position is a pillow that is too low and presses on the bum; too much pressure is placed on the shoulder, causing discomfort and pain. The matter is corrected by moving the shoulder away from under the body. The position can then turn either on the stomach or partly on the back, and in these positions the body and spine are often twisted in a harmful way, Henri outlines the effect of a bad pillow on the sleeping position.
The prone position often causes problems for the neck-shoulder area and back, because in this position the neck and thoracic spine are twisted and the lumbar spine can be overextended. The end result is stiffness and pain.
An unsuitable mattress and/or a pillow that is too low can cause pressure on the shoulder, which can easily result in pain, stiffness and numbness. When the pillow and mattress combination supports the sleeper properly and the mattress material is pressure-reducing, the symptoms can be significantly relieved.
– When you come to see a trained sleep ergonomics expert at Tempur, he asks you to show your sleeping position and asks if you turn to your stomach or back during the night. The reason for the positions and turning will be found out and then we will be able to advise how and with what you can maintain a good position throughout the night while sleeping.
In order to unlearn the stomach or back position, an object attached to the pajamas has been used to prevent sleeping in that position. First, however, you should find out what causes the stomach or back position. If the reason for the position is a mattress or pillow that is not suitable for side sleepers, then you should not aim for the side position until these sleeping aids are in order.
– By the way, it’s good to know that not everyone develops musculoskeletal problems from sleeping on their stomachs. A well-movable joint can save you from stiffness and pain caused by the stomach-lying position. Even if sleeping on your stomach does not cause musculoskeletal symptoms, it is not recommended in terms of cerebrospinal fluid circulation, Nieminen says.
The nocturnal cerebrospinal fluid circulation cleans the brain of waste materials, and the circulation has been found to be most effective when sleeping on the side. According to a study commissioned by Tempuri, most of us sleep in the side-lying position. In the light of the results, the question easily arises as to why the side sleeping position occurs the most. Could it be concluded that the side sleeping position is the most appropriate and the other positions are the result of poor sleeping ergonomics or some other external factor that should be avoided?
The anatomically correct shape and pressure-reducing properties of TEMPUR pillows effectively relieve neck-shoulder pain, numbness and neck tension, and guide the sleeper to the correct, ergonomic sleeping position. An individually selected pillow can reduce headaches caused by pain conditions in the neck-shoulder region. Let an expert help you choose a pillow as well. This is worthwhile, because a sufficiently long and high-quality sleep is important for health.
Sleeping positions can be effectively controlled with an individually suitable pillow. Tempur’s ergonomically shaped pillows are designed to support the head, neck and shoulder area optimally, and the appropriate height of the pillow helps to remove pressure from the shoulder. A trained sleep ergonomics expert (KNA) should help you choose a suitable pillow.
Pillow recommendations for different positions
For those who sleep on their side, one of the TEMPUR pillow models, for example, is the Original, whose curved design supports the neck, restores the spine to its natural position and reduces stiffness in the shoulder area. The novelty pillow Sonata is also great for side sleepers! The best pillow for those who sleep on their back or side and back is the Millennium, whose forward-tilting edge and central recess support those who sleep on their backs and sides.
You can talk in the chat on our website with an expert who will evaluate the pillow model that suits you. Also take advantage of the anniversary benefits and free delivery for small items!
If you turn from your side to a stomach or back sleeping position at night, roll over in bed a lot, or if your arm or back goes numb at night, and your symptoms seem dependent on the sleeping position, you should book a free sleep ergonomics review appointment with a trained sleep ergonomics expert.
You can find the knowledgeable and smiling Henri at the Tempur store in Itäkeskus, Helsinki. More information Tempurbrandstore.fi.
You can find the contact information of other good sleep ergonomics experts nationwide on the nukkumisergonomia.fi website, where you can also watch related videos or read guides.
Book an appointment for a free sleep ergonomics survey here! Also a gift and coffee for those who book an appointment.
You can see the current TEMPUR campaigns here!
Try the easy pillow selection machine – just answer a few questions and you’ll get a TEMPUR pillow recommendation!
Sources:
Hedok Lee, Lulu Xie, Mei Yu, Hongyi Kang, Tian Feng, Rashid Deane, Jean Logan, Maiken Nedergaard and Helene Benveniste. 2015. The Effect of Body Posture on Brain Glymphatic Transport.
Mannonen, S. 2019. The connection of sleep ergonomics to perceived back and neck pain: an extensive sleep ergonomics study.
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