Improve your bed postures

Never neglect your posture when you’re lying down. ‘Proper alignment of the back is essential for sleep quality and avoiding back pain in the morning,’ says registered chiropractor Dr Andrea Coote. ‘Sleep gives your back the opportunity to rest fully, but poor posture can ruin it.’ Small changes can help when you’re…

…A SIDE SLUMBERER

‘This is the most common sleeping position,’ says physiotherapist Tim Allardyce. ‘It allows you to choose where your knees and hips are bent, so many people find it comfortable, but it’s not great for shoulder pain.’ It can also pull the spine out of position. ‘So place a firm pillow between your knees to help alignment,’ says Dr Coote.

…A STOMACH SNOOZER

Sleeping on your front can lead to you twisting your neck when breathing at night. ‘Instead, turn on to your side and place one pillow between your knees, hug another and put a third under your head,’ says Dr Coote. ‘When your body tries to turn, the pillows will stop it.’

…A BACK DOZER

‘Most people find it difficult to get comfortable on their back,’ says Tim, ‘although it’s great if you have shoulder pain or have had an operation and can’t sleep on your side. But, watch out – eating before bed can lead to reflux when sleeping this way.’ Waking up with back pain? Place a pillow under your knees to help prevent it.

…A WRIGGLER

Struggle to get comfy? Although movement can help prevent joints stiffening up, your body could be alerting you to a health problem. ‘It can

be a sign of restless leg syndrome, where legs move a lot at night,’ says Tim. Talk to your GP – it could be fixed quickly by boosting magnesium levels, losing weight, quitting caffeine or exercising more.