This weekend, Daylight Savings Time will end. When you wake up on Sunday, all of your clocks will naturally have ‘fallen back’ (except for maybe the microwave) to Standard Time. Despite a regular public conversation about the pros and cons of this shift, we’ll be making the change this year as usual. Good news: sleep experts are typically in favor of Standard time, because it aligns better with human circadian rhythms. Read on to learn how to make the most of your sleeping position to support optimal sleep!

People have all different sleeping habits, for lots of reasons that are more or less modifiable. With that said, sleep is deeply important so many of our bodily functions, with research support for its role in memory consolidation, reducing depression, anxiety, risk of heart disease, cancer, and Alzheimer’s. Among so many benefits, can decrease the perception of acute and chronic pain; helps with muscle growth and recovery after exercise and injury; and aids in weight loss.

During sleep, we rest our phasic muscles (big global muscles), but more importantly, we also rest our tonic (postural) muscles. Our tonic muscles work all day long to keep us upright; they need a break too! If we aren’t properly propped up during sleep, our muscles are taxed and in tension the entire night. When we’re in compromised sleeping positions, our bodies are not getting the rest they need and deserve.

So how should we support our bodies for optimal sleep? Use these photos that give direct guidance on pillow placement as a guide. Both photos are correct depending on how many pillows you have on hand and if you need to support the arms due to neck and/or arm issues.  Be sure to check out our guidance videos for supine sleeping and side sleeping to learn more.

Supine Sleep Support:

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Without Arm Support                 With Arm Support

Side Lying Sleeping Support:

Without Arm Support.                With Arm Support

Trying anything new usually takes a little getting used to, so you might need to try a few nights in a row to settle into a new set-up. Proper use of supports could make a big difference in helping you to rest fully, wake up feeling restored!

At Beacon Physical Therapy, we support our patients in leading a healthy life and establishing a healthy lifestyle, including sleep! If you have any questions, be sure to ask. We’d love to meet you and get you back to doing what you love.