Reducing headaches and improving sleep quality is critical, and the right sleeping position plays a crucial role in both. 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 are affected by posture during sleep.
Poor sleeping positions can trigger and worsen headaches that originate from nerve, muscle, or spinal issues. 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. To alleviate headaches and promote better sleep, patients should pay attention to their sleeping posture.
Sleeping on your side or back is recommended as it helps stabilize the spine. Sleeping in a fetal position may feel comfortable but 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 it 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 it puts extra stress on the spine. Additional support pillows can help maintain the natural curve of the spine. Patiently changing sleeping positions can help alleviate pain but listen to your body’s cues.
Apart from adjusting sleeping positions, practicing yoga, receiving massages and adopting healthy lifestyle habits such as regular exercise and balanced diet can also help reduce headaches.
Natural remedies such as blueberry and ginkgo biloba extracts can improve blood flow to the brain and reduce headaches and insomnia.
If headaches persist during or after sleep seeking medical advice for an accurate diagnosis and treatment plan is recommended.
