The secret to youth might be as simple as adjusting how you catch your Zs
Spend all night tossing and turning? Wake up in pain? While our slumber is meant to help us feel rested and recharged, up to 50%* of Brits struggle to get the recommended seven to eight hours of sleep a night. And, aside from feeling grouchy and fatigued, just one night of poor sleep can cause cells to age quicker**. But don’t panic – difficulties with getting that crucial shut-eye can be remedied with a few small-but-effective changes. Intrigued? We reveal what will help you rest better tonight.
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 get you back on track whether 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,’ adds Dr Coote.
...A STOMACH SNOOZER
Not only can sleeping on your front cause wrinkles from pushing your face into the pillow, but it can also cause pain and stiffness in the neck and back. ‘This is because it flattens the spine’s natural curve and can add unnecessary strain to the muscles and joints,’ says physiotherapist Sammy Margo. Instead, lie on your side with a pillow between your knees, hug another and put a third under your head. When your body tries to turn, the pillows will stop it.
...A BACK DOZER
‘Lying on your back, as difficult as this is for most of us, is the best sleeping position for keeping your back straight and reducing the risk of back pain, particularly lower back pain,’ says Sammy. It’s also the best position for slowing the formation of sleep-related fine lines and wrinkles. ‘Placing a pillow beneath your knees can also help keep your spine neutral and take pressure off your lower back,’ says Sammy. A body pillow can help prevent you from rolling over.
...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 b
