Great postures for sleeping, tips for a better sleep

Everyone knows that good posture is important, but good posture doesn't apply just to sitting and standing. The muscles and ligaments of your back relax and heal themselves while you sleep. In order to protect your back, good posture is important while sleeping.

Here are some tips to help you sleep better:

• Choosing the right mattress: The mattress that's right for you lets you wake up feeling rested and free of pain or soreness. The best mattress is one that allows you to sleep soundly and without pain.
• If you sleep with a partner, you should have enough space to move into a comfortable sleeping position. If you have a back problem, ask your health care provider or physical therapist to recommend the type of mattress that would be best for you.
• The right pillow: Pillows are not just for your head and neck. Depending on your sleeping position, additional pillows can help keep your spine in proper alignment. 
• Alignment: Regardless of your sleeping position, try to keep your ears, shoulders, and hips aligned.
• If you sleep on your back, a small pillow under the back of your knees will decrease stress on your spine and support the natural curve in your low back. 
• The pillow for your head should support your head, the natural curve of your neck, and your shoulders.
• Sleeping on your stomach can create stress on the back because the spine can be put out of alignment. Placing a flat pillow under the stomach/pelvis area can help to keep the spine in better alignment.
• If you sleep on your stomach, a pillow for your head should be flat, or sleep without a pillow.
• If you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and decrease stress on your hips and low back. Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight. A rolled towel or small pillow under your waist may also help support your spine.
• Insert pillows into gaps between your body and the mattress.
• Keep your ears, shoulders, and hips aligned when turning as well as when sleeping.