Lying in the right position is critical when it comes to reducing headaches and improving sleep quality. Dr. Pham Ngoc Danh Khoa from the Department of Neurology at Tam Anh General Hospital in Ho Chi Minh City emphasizes that neurotransmitters related to headaches can be affected by posture during sleep. Improper sleeping positions can trigger and worsen headaches that originate from nerve, muscle, or spinal issues.
Many individuals with headaches tend to curl up in uncomfortable positions while sleeping, which can exacerbate the pain by putting pressure on the neck, spine, and nerves. In addition to seeking medical treatment and following prescribed medication, patients should pay attention to their sleeping posture to alleviate headaches and promote better sleep.
To help stabilize the spine, it is recommended to sleep on your side or back. Sleeping in a fetal position may feel comfortable, but it can pull the shoulders forward and increase pressure on the neck, leading to more severe pain. When lying on your side, using a pillow to maintain proper alignment of the head, shoulders, and neck is beneficial.
Avoid placing arms on your head while lying on your back as this can restrict blood flow and cause discomfort in the morning. Choosing a pillow that supports the head and neck shape is important to maintain proper spinal alignment throughout the night. If sharing a bed with someone, consider the best sleeping position to ensure comfort for both parties.
For those with diagnosed spinal conditions such as spondylolisthesis, sleeping prone should be avoided as additional support pillows can help maintain the natural curve of the spine. Patiently changing sleeping positions can help alleviate pain but it’s important to listen to your body’s cues.
In addition to adjusting sleeping positions practicing yoga receiving massages adopting healthy lifestyle habits such as regular exercise and balanced diet also helps reduce headaches
