Best Sleeping Positions for Runners
Let’s talk sleep.
We all know that we need it and that we should probably get about 8 hours of it a night.
Recently, however, I was talking about sleep with my sports therapist and she suggested that it is possible to sleep WRONG. Now, most people will wake up with a sore neck, feel out of sorts for a few days and move on with life. However, if you are waking up and running with your body out of alignment, it can have deeper ramifications.
A few things to remember:
THE PILLOW: In an ideal (and uncomfortable) world, no one would sleep with a pillow as it leaves the neck in a neutral position. Too many pillows can also make breathing difficult as well. If you are using a pillow, it is best to go with one of those pillows that dip in the middle, which mimic your alignment in the best possible way.
BACK SLEEPING is also considered the best position to sleep in as your entire body is supported and your spine is in proper alignment. Most people have a position that they prefer to sleep in – if this is yours, another thing you can do to support your spine is to sleep with a pillow on the small of your back.
SIDE SLEEPING is considered the next best position. I would put myself in this camp. The problem with this is that sleepers often crush their arms and restrict blood flow (ever wake up with a dead hand? CREEPIEST thing ever). A way to bring yourself into better alignment if you are a side sleeper, place a pillow between your knees. I have tried this and it actually improves the comfort level significantly.
STOMACH SLEEPING
This is considered the worst position to sleep in for anyone, athlete or not. It flattens the natural curve of the spine, which can lead to lower back pain. Sleeping all night with the head turned to one side also strains the neck. The remedy? Try sticking a pillow under the hips and lower torso to give the bottom of the spine a boost.
What position to do you sleep in?
I usually sleep on my back or my side. Occasionally I get the desire to sleep on my stomach, and that’s when I know it’s time to hit up my chiropractor!! 🙂
I am a side sleeper as well! I hear you on the stomach sleeping thing, It doesn’t take much for me to realize I am out of alignment!
You know, there was a religious group known as the Ephrata Cloister in the early 1700s that believed sleep should not be comfortable so they slept on what was basically a narrow, wooden bench with a block of wood to rest their head on. For a total of 6 sleeping hours.
Of course, they were vegetarian celibates who believed God’s female side was named “Sophia” so I don’t really give their notion of sleep a lot of credit…
Sleep should not be comfortable? That is absolutely terrible. Also, you win for best comment…
I more often than not consider my back or my side. Once in a while I get the craving to think about my stomach, and that is the point at which I know it’s an ideal opportunity to hit up my chiropractor!!
The biggest difference for a runner, is whether you sleep with your legs bent or legs straight in my opinion. Often after stretching/compressing leg muscles during running it feels much more comfortable to sleep with legs bent. Seems to cause less hamstring issues the next day also. Not sure if anyone else has thought about this ??
You know what, Philip? I hadn’t but this is a great point!
Good article, thanks to it I started to consider how I am sleeping. I did notice I usually sleep on my back what is good, but sometimes I woke up on my stomach.