Sleeping Posture

Sleeping is the only time your body is fully relaxed, to maintain a proper sleeping habit and posture the following points should be followed:

  • Proper Spinal support: One of the main reason for a bad night sleep is whether your spine is well supported during the your sleep cycles. A good well suited mattress and a proper sleeping posture will fully relax the spinal muscles, allowing your intervertebral disc to rehydrate and ensuring a mobile spinal movement during the day.

  • Proper blood circulations: When certain parts of your body are pressed against a hard mattress/surface for a period of time, certain chemicals are released to stimulate your sensory nerves. Your body will turn and changes positions before the pain sensation occurs. In average, a person should turn about 20 times per sleep cycle. Hence a firm mattress that is not too hard or soft is essential in reducing the number of turn during the sleep and improve the overall sleeping quality.

  • Assessing the mattress: Our body weight is mostly concentrate over the lumbar and pelvis region, this part of the mattress will have the most wear and tear. Check your mattress and see if this area has any indentation, if there is this can cause your pelvis to tilt and increase pressure on the lumbar area when sleeping on the back, and also cause side tilting when sleeping on the side. In additonal, getting a good pillow that supports your neck in the neutral curve while on the back is also another important factor to considered.

  • Sufficient Sleep: Your sleep pattern will gradually changes with age. Older people tend to sleep less hours and have less number of turn during the sleep cycle. Research has shown that in average, we need 4 R.E.M sleep phases to recharge our brain memory system. Each R.E.M phase lasts about 45 minutes, hence some people will only need about 4 hours of sleep. But for most people, you need about 6-8 hours of sleep in order to get adequate rest and recharge our body’s systems.

  • Best sleeping position for best support: Most people have one favorable position for sleep. According to research, about 65% of people prefer side sleeping, 30% sleeping on the back, and 5% prefer sleeping on the stomach. Sleeping on the back will provide the best support for your spine, first the body weight is spread evenly over a larger surface, secondly spinal curvatures are mostly keep in their neutral position. For side sleeping, neck should stay in a horizontal position with proper pillow support. The improper sleeping position is on the stomach, this will increase the spinal curvatures causing pressure to the spinal joints and tension to the soft tissues. In addition, sleeping on the stomach will put weight-bearing pressure on the rib cages and pressure to the diaphragm and lungs affecting the breathing. Further more, the neck needs to be turned and twisted, increase the chance of spinal misaligments and soft tissue injury.


At the end of day, just remember the harmful effects of a “text neck” and keep your neck healthy with these simple tips. They can surly improve your neck and spine health and overall quality of life.


1 year ago. Dr. Bryan came into AXA Insurance for a roadshow campaign. That’s how I met Dr. Bryan who helps to diagnose my neck pain issue.
After every adjustment, I could always feel much more relaxed and feeling much more rejuvenated. Neck is not as stiff as before.
Overall, feels very comfortable seeking treatment at equilibrio.

Serene Ng

I’ve been patient of Dr. Bryan since July 2015 and my quality of life because of the spine adjustment of Dr. Bryan been back into good condition. I highly recommend equilibrio Health for the good service and friendly stuff and most especially the treatment from Dr. Bryan.

Christine Solfelix


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