sleeping
THE ULTIMATE GUIDE TO
WORDS // DYLAN RUSSELL
------------------------------------------------------
SHOULDER
PAIN
NECK PAIN
BACK PAIN
ACID REFLUX
You should
avoid
sleeping on
your painful
shoulder at
all costs. Sleep
on your back
if possible.
However, if
sleeping on your side,
hold a large pillow at
chest height and rest
your arm lightly on it...
imagine you are hugging
another person.
Most experts agree that sleeping flat on your back is the
best way to deal with this condition. Position a pillow
under your knees and a rolled up towel supporting the
small of your back. This will help you to maintain the
natural curve of your body.
If sleeping on your side, put a pillow between your
knees to give you additional support. This is also a great
position for people with hip and knee problems. A foetal
position is best for dealing with lower back and leg pain.
Sleeping on your stomach can be hard on both your
back and your neck. But if you really have to adopt
this position then try placing a pillow underneath your
pelvis and lower abdomen to ease the strain.
Use extra pillows to raise your head, or even lift
the head of the bed to create an angle to the floor
by placing blocks under the legs. Otherwise sleep
on your side.
Always try to keep your neck in a neutral position
and avoid sleeping on your stomach. Too many
pillows can make this condition worse as it bends
your neck. You should keep the pillow above the
level of your shoulders.
SLEEP. WE ALL NEED IT,
BUT WHY DO SOME OF
US FIND IT SO DAMNED
HARD?
We are all different, after all.
More than 57% sleep on their
side, while 17% lie on their back.
And while most men have two
cushions on their bed, women
have four.
Sleep scientists have put
together this handy guide to
a good night’s however you
choose to head off into the land
of nod.
PLANTAR FASCIITIS
Jogger’s heel is a common and painful condition
affecting the heel and underneath of the foot. It is
important to keep your feet and ankles relaxed, so
avoid tucking in the sheets too tightly.
It is best to sleep on your
side or stomach to
avoid the tongue and
soft tissues of the
throat constricting
your breathing. The
traditional way to stop
you rolling on your back is a tennis ball sewn
into the back of your pyjamas.
OBSTRUCTIVE SLEEP
APNEA/SNORING
// 51
