How To Keep Shoulders Down While Sleeping
The first thing you need to know about how to keep your shoulders down while sleeping is that it’s not easy! It takes practice and patience – but once you get it right, you’ll be able to sleep comfortably for hours at a time without any shoulder pain. The reason why this technique works so well is because it allows your body to relax properly, by relieving tension from the upper body muscles. This results in better circulation, which helps reduce snoring, improves breathing, and promotes deep sleep.
I’m going to show you what I mean. When I was younger, before I started studying yoga, I used to have terrible shoulder problems. In fact, if I didn’t take something strong enough to knock me out (like a couple of beers) within 30 minutes, my entire arm would go numb and fall asleep. And when I woke up, my head would feel like it weighed 100 pounds. After doing some research online, I finally found a way to stop all of that pain. What I did was learn how to keep my shoulders down while sleeping. Now, I can actually sleep peacefully through the night without getting tired during the day…and I don’t even drink alcohol anymore! If you suffer from shoulder pain, then this article will definitely help you. Here are the steps that I took to start keeping my shoulders down while sleeping:
Step #1: Find A Pillow That Supports Your Neck Properly
First things first, you should find a good quality pillow that supports your neck properly. Ideally, it shouldn’t be too firm, since you want your spine to remain straight when lying flat on your back. You should also make sure that there aren’t any sharp edges poking into your throat area. Also, avoid buying one that has extra cushions inside. These tend to flatten over time, causing painful pressure points along your spine. Instead, look for a thinner pillow made of natural fibers such as cotton, wool, silk, etc., and choose one that fits your individual needs.
As far as size goes, generally speaking, you should try to buy a pillow 3 inches larger than your actual height. For example, if you’re 5’4″, then you should probably go with a 7″ pillow. However, if you’re taller or shorter, then maybe you should opt for a 6″ or 8″ pillow instead. Another important factor to consider is whether or not you prefer soft or hard pillows. Soft pillows offer more support, whereas firmer ones provide less compression. Personally, I’ve been using the same pillow for years now, but I recently switched to a firmer version, simply because my shoulders started hurting again after switching over. So use your best judgment here.
Once you’ve chosen a proper pillow, you may want to invest in a memory foam alternative. Memory foam is very popular these days, mainly due to its ability to conform perfectly to the sleeper’s shape. But keep in mind that many people complain about hot spots where the mattress meets the pillow, and/or allergic reactions to certain types of memory foam.
Now let’s move onto step 2…
Step #2: Use Two Pillows, With The Top One Staggered Slightly Back Of The Bottom One
Next, you should set up your bed with two pillows. The top pillow should be supported directly underneath your neck, while the bottom one should rest under your middle armpit. Make sure that the top pillow isn’t too thick either; otherwise, you might find yourself waking up feeling tired.
Ideally, both of these pillows should be firm and supportive. Avoid purchasing anything that feels overly plush, as they often cause suffocation issues. Just make sure that each pillow is individually sized.
Another important point to note is that we should aim to align our bodies away from the side of the bed when sleeping. This prevents us from rolling towards the edge of the bed when we wake up, which could potentially lead to injury.
To do this, place your left hand on your stomach just below your rib cage. Then place your right hand on your chest just above your heart. Next, slowly roll over onto your side and prop your elbow up against the wall or another solid object. Once you’ve done this, your torso will naturally lean away from the side of the bed.
If you’d rather, you can always experiment with different positions until you find one that suits your own personal preferences.
Finally, remember that you can change up your sleeping routine every week or month to see what works best for your particular needs. Some people have reported success using various pillows throughout the year, while others stick to one type exclusively. You should only focus on finding one that keeps your shoulders down while sleeping.
So those are the basics of how to keep your shoulders down while sleeping. Now comes the fun part…getting comfortable with it. As mentioned earlier, this process requires a lot of practice and patience, so don’t expect overnight results. Be prepared to spend weeks or months adjusting to your new lifestyle. By following these simple guidelines, however, you should eventually experience much less shoulder pain, and hopefully enjoy a healthier, longer-lasting night of uninterrupted slumber.
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