The Optimal Bedding for Your Sleeping Position
When soul, body and spirit merge into one unit while sleeping and you retreat into your well-deserved dream world, it is your sleeping positions that visibly reveal your individual state of mind, character and certain behaviors. Anyone who believes that the sleeping position is also the position that is maintained throughout the night is mistaken. Because most people change their pose about 40 to 60 times. However, it is relatively easy to determine which sleeping position you prefer at the wake-up and wake-up position.
Each of these sleeping positions has advantages and disadvantages for your body and your regeneration. In the following points, we will show you how you can eliminate negative influences and get the best out of your favorite location with the best bedding.
Why do we move in sleep?
You have surely woken up in the morning and wondered why your bed was completely rumpled. The explanation for this is simple: nocturnal movements are a protective function of our body, because only through regular changes in position can our muscles relax optimally and the spine – especially our intervertebral discs – optimally regenerate.
Movement squeezes the intervertebral discs like sponges in order to remove the waste products of our metabolism from the gelatinous structures. The intervertebral discs can then fill with fresh, nutrient-rich fluid and are ready to withstand daily stress.
With suitable bedding, you support the natural urge to move without further encouraging or slowing it down. A bed that is too soft, for example, fixes the body because too much force has to be used to change position. On the other hand, a bed that is too hard forces the sleeper to exercise more in order to compensate for uncomfortable counter pressure. With these two variants, a less restful sleep is already pre-programmed. But that need not be.
What do I have to pay attention to when furnishing the bed?
In order to achieve optimal regeneration and restful sleep, the mattress, slatted frame and pillow should be selected based on personal needs and the individual sleeping position. In a first step, it helps to orientate
yourself to the following tendency: For example, if you often vary your sleeping position, but almost always fall asleep and wake up lying on your side, the recommendations for side sleepers are usually best advised. The same principle applies to stomach and back sleepers.
All sleeping positions have certain advantages and disadvantages. With a sensible bedding, however, weak points can be compensated for, so that you too can find a good night’s sleep. What you should pay attention to when choosing can be found in the descriptions of the individual sleeping positions.
The supine position
The supine position is the healthiest sleeping position, as it relieves the entire spine, including the neck, and the body weight is evenly distributed. In addition, the jaw and tongue can relax well in this position. However, it also promotes night snoring, so we do not recommend this sleeping position to people who tend to sleep.
In the supine position, it is important that the head is always in the correct orthopedic position, i.e. the natural shape of the spine in the neck area is retained when lying down in order to prevent pain and poor posture.
Back sleepers should therefore make sure when choosing a pillow that it is neither too soft nor too hard. If the head sinks too deeply, the cervical spine is unnaturally overstretched; if the pillow is too firm, this area bends upwards.
The right pillow for the supine position
A neck support pillow with a gel or visco foam core is a useful aid in this sleeping position. Cushions that can be variably adjusted in height with a removable upholstery plate are also advantageous here.
For people who sleep on their back, a mattress that is too hard does not allow the pelvic and thoracic vertebrae to sink in far enough, which results in kinks in the spine. This bad posture can then cause severe pain. If the opposite is the case and the mattress is too soft, the spine sags, which also leads to an unnatural bent posture with similarly painful consequences.
Suitable mattresses and slatted frames for those who sleep on their backs
We recommend a supportive, not too firm mattress, which is characterized by zoning and / or a variable degree of firmness. This makes it possible to optimally support your lumbar vertebrae without the pelvis sagging.
The lateral position
Most people prefer to sleep on their side. This position provides good relief for the back and also reduces excessive snoring. For pregnant women, the side position is a good alternative to the supine position – in the end it is also the only sensible sleeping position so as not to favor the “vena cava syndrome”.
For a restful sleep in the side position, the pillow must be chosen so that it can exactly fill the space between the shoulder and neck when lying down, in order to prevent the cervical spine from overstretching to the side and kinking. The pillow should therefore be the right height and not be too soft.
The optimal pillow for side sleepers
People who like to lie on their side can use almost all classic, malleable pillows, because they are usually cuddled and pressed to the appropriate height. If you prefer a neck pillow in this sleeping position, it is best to measure the distance between the shoulder and the mattress while lying down with your head straight in order to find the optimal height.
The slatted frame and mattress must yield well in the shoulder and hip area, depending on the body type, in order to achieve a horizontal and therefore ergonomically correct positioning of the spine. No pressure should be exerted on these parts of the body.
The right mattresses and slatted frames for lying on your side
Cold foam, natural latex or visco foam mattresses as well as high-quality mattresses with barrel pocket springs are recommended for side sleepers. These should be divided into five to seven lying areas so that they can react optimally to your body contours when lying on your side.
The prone position
The prone position is considered the most unhealthy of all sleeping positions, because in this pose a hollow back and a twisted cervical spine are almost inevitable. This can lead to tension in the neck and lumbar vertebrae.
Your own body weight can also lead to discomfort in this sleeping position, because greater pressure is on the internal organs at this moment. As a result, the heart has to pump harder to keep the blood circulating in the body. At the same time, breathing becomes difficult. Another disadvantage of the prone position: it increases teeth grinding. The only positive effect that this sleeping position brings is that there is the least amount of snoring.
Stomach sleepers usually lie flat and have their arms stretched out wide or crossed under their heads. People who prefer to sleep in the prone position should use a firmer mattress so that their backs do not sag too much and thus their spine can deform. In addition, good ventilation is important, as the contact area is significantly larger compared to side sleepers.
Matching mattresses and slatted frames for those who sleep on their stomach
We recommend relatively firm mattresses with good ventilation, on the one hand to avoid sagging of the spine and on the other hand to ensure optimal air circulation and a balanced bed climate.
The position of the head also decides whether the back is correctly bedded on the stomach in a sleeping position. If stomach sleepers lie on a pillow that is too high, the cervical spine is overstretched, which leads to shoulder tension and neck problems. That is why many people who sleep on their stomach do without a pillow completely.
The right pillow for those who sleep on their stomach
People who like to lie on their stomach should use a very flat pillow. Down pillows or natural hair pillows are also recommended here, the filling quantity of which can be reduced individually.
Which equipment suits me if I don’t have a preferred sleeping position?
In rare cases it can happen that people like to lie in all sleeping positions equally and do not prefer a certain position. In this situation, it is important to choose a mattress that can adapt to the contours of the body when lying on the side and that offers sufficient support when lying on the back or prone.
The pillow should also be able to adjust to the changing lying position without much ado in order to always optimally balance the shoulder-head distance. Adaptable visco foam or latex cushions have proven their worth here.
Restful sleep in any position
For a healthy sleep in any position, the selection of the right mattress in combination with the right slatted frame and the appropriate pillow, as well as the blanket, are decisive.