Posture & Sleep

​It is a fact that you are a full 2 cm taller first thing in the morning than you are last thing at night. This is because your vertebrae (backbones) relax apart from each other during sleep, relieving pressure on your spinal discs. Flat on your back with a good supporting mattress is considered ideal. If you must sleep on your side place a reasonably thick pillow between your knees, as this will help keep your spine straight.
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​Saggy old pillows and mattresses cannot support good sleeping posture.
​Your spine would be better off if you slept on the floor.

Falling asleep sitting on the lounge is also bad for your spine, as it doesn’t allow for the discs
to decompress at all and is bad for your leg circulation. Lying asleep on the average lounge
isn’t much better because the part you sit on is often sloped slightly backwards so people do
not slide forward onto the floor. This twists your spine, which can irritate your discs.

If you get sore feet, placing a pillow beneath your calves can slightly raise your heels and can make sleeping on your back easier.
Many people are happy to sleep on their back but their snoring in this position can make their partner less than happy. One way to get around this problem is a ring that has a small bump on the inside. The ring’s bump presses against reflexology points on the base of the fingers, which can lessen snoring.
Getting fit can reduce snoring too.

All mattresses need to be rotated periodically in order to give you a flat, firm sleeping surface. Even the highest quality mattresses will eventually need replacing. Pillows wear out too. Thick pillows can push your head too far forward. Ideally the inward curve (lordosis) of your neck needs support, particularly when you are on your back.
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If you sleep alternating from side to back you should use two different pillows.
Women often like lying face down. This posture is no good at all for your spine and you are
more likely to inhale fabric fibers and dust mites from your sheets doing this.