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I do not recall seeing much info on this topic
Very Important
We all spend a THIRD of our lives doing this one thing,
and most aren't doing it correctly
You may have a strong understanding, no harm in reviewing.
SLEEP POSTURE
*ZERO sleep issues with this one trick*
THREAD
Very Important
We all spend a THIRD of our lives doing this one thing,
and most aren't doing it correctly
You may have a strong understanding, no harm in reviewing.
SLEEP POSTURE
*ZERO sleep issues with this one trick*
THREAD
I've seen a lot of info on things you can do to improve sleep:
Blue Light / Circadian Rhythm & Sunlight
Environment & Temp
Glycine / Supplements
Herbal Teas / Diet
Exercise
Alcohol
Sleep/Wake times
+more
Most of this is BEFORE & AFTER sleep,
We need to talk about DURING sleep
Blue Light / Circadian Rhythm & Sunlight
Environment & Temp
Glycine / Supplements
Herbal Teas / Diet
Exercise
Alcohol
Sleep/Wake times
+more
Most of this is BEFORE & AFTER sleep,
We need to talk about DURING sleep
It is no secret that prolonged sitting causes muscle tightness.
Leading to musculoskeletal imbalances
Most people sit throughout the entire day.
Working, Eating, Driving + no physical activity.
Only to come home and lay down
Upper Crossed Syndrome:
Leading to musculoskeletal imbalances
Most people sit throughout the entire day.
Working, Eating, Driving + no physical activity.
Only to come home and lay down
Upper Crossed Syndrome:
Remain upright at all times, that is no way for a young king to carry himself
Whatever tightness you developed during the day before, it will only be reinforced once you are resting
Now let's talk about common sleep positions + areas affected
Each position has its pros + cons
Whatever tightness you developed during the day before, it will only be reinforced once you are resting
Now let's talk about common sleep positions + areas affected
Each position has its pros + cons
SIDE SLEEPER
Reduces Snoring
If done properly elongates spine
Aids acid reflux
HOWEVER
Constricts neck and shoulder muscles, shoulder supporting most of your BW
Restricts arm blood flow
Shoulder propped up as seen below
You will suffer from internal rotation of the shoulder
Reduces Snoring
If done properly elongates spine
Aids acid reflux
HOWEVER
Constricts neck and shoulder muscles, shoulder supporting most of your BW
Restricts arm blood flow
Shoulder propped up as seen below
You will suffer from internal rotation of the shoulder
SIDE SLEEP CONTINUED
I see too many fitness programs with only internal rotation of the shoulder, not enough external work.
Also, On your side, you pull your knees up, squeezing your legs together.
This will lead to hip flexor + hip abductor tightness.
I see too many fitness programs with only internal rotation of the shoulder, not enough external work.
Also, On your side, you pull your knees up, squeezing your legs together.
This will lead to hip flexor + hip abductor tightness.
2 choices: Left/Right
There isn't much research, but for overall health, left side is recommended
Left side allows your organs to remove toxins with ease.
Suffering from gastrointestinal problems? Go Left Side
However, both sides help with sleep apnea and lower back pain.
There isn't much research, but for overall health, left side is recommended
Left side allows your organs to remove toxins with ease.
Suffering from gastrointestinal problems? Go Left Side
However, both sides help with sleep apnea and lower back pain.
Side Sleep: Proper Way
-Ears in line with shoulders
-Neutral Chin, no tucking into chest or keeping head down
-Arms and hands below face and neck, preferably parallel to the sides
-Firm pillow between your knees
-SLIGHTLY lift knees toward chest, thus reducing pressure on back
-Ears in line with shoulders
-Neutral Chin, no tucking into chest or keeping head down
-Arms and hands below face and neck, preferably parallel to the sides
-Firm pillow between your knees
-SLIGHTLY lift knees toward chest, thus reducing pressure on back
STOMACH SLEEPER
Reduces Snoring
Reduces Sleep Apnea symptoms
Aid Acid Reflux
BUT
Your arms are up over your shoulders, internal rotation of the shoulders AGAIN
Hopefully you have started to notice a slight pattern here
Feet are pointed downwards, tightening up calves
cont.
Reduces Snoring
Reduces Sleep Apnea symptoms
Aid Acid Reflux
BUT
Your arms are up over your shoulders, internal rotation of the shoulders AGAIN
Hopefully you have started to notice a slight pattern here
Feet are pointed downwards, tightening up calves
cont.
Stomach sleeping is by far one of the shittiest positions
Starting with the spine, all your weight is focused on the middle of your body, straining your back and spine
Difficult to achieve neutral spine position
The spine is the conduit for your nerves, take great care of it.
Starting with the spine, all your weight is focused on the middle of your body, straining your back and spine
Difficult to achieve neutral spine position
The spine is the conduit for your nerves, take great care of it.
Moving to the neck
Unless you can manage to carve a hole on your pillow for breathing, you most likely will turn your head to the side
Twisting the neck and ultimately removing the alignment between your neck and spine.
This can lead to a herniated disk, you do not want that.
Unless you can manage to carve a hole on your pillow for breathing, you most likely will turn your head to the side
Twisting the neck and ultimately removing the alignment between your neck and spine.
This can lead to a herniated disk, you do not want that.
If for some retarded reason you decide to still sleep on your back, follow these instructions:
Very thin pillow, or no pillow at all
Pillow under pelvis, neutralizing the spine
If you are sleeping on stomach and not stretching in the morning, you're fucked
AVOID STOMACH SLEEP
Very thin pillow, or no pillow at all
Pillow under pelvis, neutralizing the spine
If you are sleeping on stomach and not stretching in the morning, you're fucked
AVOID STOMACH SLEEP
BACK SLEEPER
Overall most recommended position
Better Neck and Back Alignment
Reduces Heartburn
Reduces Muscle Tension
Worsens Sleep Apnea & Snoring
Promotes Healthy Circulation
BUT
Ankles are pulled up by the sheets
Head is propped up
Thoracic spine gets stretched out
Overall most recommended position
Better Neck and Back Alignment
Reduces Heartburn
Reduces Muscle Tension
Worsens Sleep Apnea & Snoring
Promotes Healthy Circulation
BUT
Ankles are pulled up by the sheets
Head is propped up
Thoracic spine gets stretched out
Approximately 10% of sleepers are on their backs.
If this is your natural position, you are lucky
This one is a hard one to get used to, but it's by far the best for spinal health
You are trading spine alignment for a higher risk of acid reflux, sleep apnea or snoring
cont.
If this is your natural position, you are lucky
This one is a hard one to get used to, but it's by far the best for spinal health
You are trading spine alignment for a higher risk of acid reflux, sleep apnea or snoring
cont.
Luckily, there are ways to avoid these
-SLIGHTLY elevate head & shoulders
Need to elevate head above esophagus and stomach to prevent acid reflux
This can be achieved with a firmer pillow/higher loft.
If you suffer form heartburn or sleep apnea, get and adjustable power base.
-SLIGHTLY elevate head & shoulders
Need to elevate head above esophagus and stomach to prevent acid reflux
This can be achieved with a firmer pillow/higher loft.
If you suffer form heartburn or sleep apnea, get and adjustable power base.
Uniform support of the neck and shoulders is CRUCIAL for the proper spine alignment
Memory Foam or Latex Foam Pillows can form a contour around your neck and shoulders.
Back sleeping requires special attention to head support.
Pressure Point Mattress is very important
Memory Foam or Latex Foam Pillows can form a contour around your neck and shoulders.
Back sleeping requires special attention to head support.
Pressure Point Mattress is very important
Replace mattress MAXIMUM every 8-10 yrs
I rec every 5-6 yrs
When looking for mattress, keep in mind:
-Soft enough to allow small of back to rest comfortably
-Firm enough hips won't sink further than shoulders
Lastly, a pillow beneath knees can minimize pressure on lower back
I rec every 5-6 yrs
When looking for mattress, keep in mind:
-Soft enough to allow small of back to rest comfortably
-Firm enough hips won't sink further than shoulders
Lastly, a pillow beneath knees can minimize pressure on lower back
I've seen a lot of recommendations for stretching before & after sleep
Having said that there needs to be specific stretches that will target the areas which are being affected. Most common stretch routines do not address these problems.
That is for another thread though.
Having said that there needs to be specific stretches that will target the areas which are being affected. Most common stretch routines do not address these problems.
That is for another thread though.
I want one thing to be known on stretching
Most of these stretches are actually way too much for your body/harmful
Do dynamic stretches over static stretches
Hamstring stretches are terrible, overstretching the muscle by a lot
Now for the ultimate trick for ZERO sleep issues:
Most of these stretches are actually way too much for your body/harmful
Do dynamic stretches over static stretches
Hamstring stretches are terrible, overstretching the muscle by a lot
Now for the ultimate trick for ZERO sleep issues:
Is to NOT SLEEP,
why the fuck would you waste your time sleeping 8 hours
sleep 4 hrs, and you have 20 hrs to absolutely TERMINATE the day @DejaRu22
OR don't fucking sleep at all, waste of time anyways
very sinple rlly
why the fuck would you waste your time sleeping 8 hours
sleep 4 hrs, and you have 20 hrs to absolutely TERMINATE the day @DejaRu22
OR don't fucking sleep at all, waste of time anyways
very sinple rlly
This is my first thread
There mayB more to cum
A lot of the 'gooros' here cover some topics, but you don't realize they are trolling or very shitty info, especially the fitness accs
@KdotUntamed @LogFitz6 Are 2 gentlemen who offer superb advice compared to all the bs you find
There mayB more to cum
A lot of the 'gooros' here cover some topics, but you don't realize they are trolling or very shitty info, especially the fitness accs
@KdotUntamed @LogFitz6 Are 2 gentlemen who offer superb advice compared to all the bs you find
You should definitely check their stuff out.
I had a pretty bad shoulder injury, might need surgery
It's made me reassess the my posture, muscle imbalances,
tendon and ligament nutrition + upkeep.
As @ellobosalvaje says, TRAIN EVERYTHING
I had a pretty bad shoulder injury, might need surgery
It's made me reassess the my posture, muscle imbalances,
tendon and ligament nutrition + upkeep.
As @ellobosalvaje says, TRAIN EVERYTHING
