what's up guys hey Jared Beck strand
here doctor of physical therapy tone
Italian calm coming at you today with
five of my favorite tips to help you to
get your best night's sleep ever
this one's gonna be especially relevant
for those of you who might be
experiencing back or neck pain let's get
to it right now all right you guys hey
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into this five of my favorite tips to
help you to the best night's sleep ever
as a doctor of physical therapy this is
a question that I get asked a lot is you
know what is the best sleep posture
what's the best sleep position how can I
wake up in the morning without my neck
or my back hurting so I wanted to share
some of those tips with you guys today
and so tip number one the best sleep
position for you is the one that you
find the most comfortable but then also
that holds your spine in as neutral a
position as possible now when I talk
about neutral spine here's my spine
model right here you've got three major
curves that were worried about it or
that we're worried about right now
you're looking at it a lateral view from
the side he's looking that way and so
you'll see that you've got one curve
here in your lower back
one curving kind of your middle back and
then this is your neck right here it
kind of curves back this way you'll see
that if I turn him around so he's
looking that way you're staring straight
at his back
we're nice and straight right here so
we've got curves this way but we're nice
and straight this way the best the best
sleep position the best sleep posture
for you is going to be whatever holds
your spine in this neutral spine
position so you'll see we need a little
support here we need a little support
here and we need something that's going
to keep it straight this way the other
thing that I'll mention is that we don't
want anything that rotates it in this
position either big for stomach sleepers
especially and so that's tip number one
whatever this is the most comfortable
and whatever can hold your spine in that
neutral position that's what I'm going
to recommend tip number two is to get
into
that correct sleeping posture you have
to have the right amount of support so
speaking specifically of your mattress
and your pillow in this case and so with
mattresses you're supposed to replace
your mattress every eight to ten years
if you haven't done so in the last
decade it might be time to look into
that mattresses do wear out they lose
their ability to support your body
especially you know the technology these
days behind mattresses has improved a
lot in the last 10 years and so you
might consider looking into that you
might consider getting a new mattress
and the other thing is your pillow you
want a pillow that again is going to
support that neutral spine position you
don't want it to be well depending on
your sleep posture whether you sleep on
your back or whether you sleep on your
stomach or whether you sleep on your
site you want a pillow that's going to
support your spine in that neutral
position and so I'm gonna run you
through a couple of those tips and
tricks today now let's get into my last
three tips have to deal specifically
with different sleeping postures and so
I'm gonna go get my wife she's gonna
demonstrate some of these for you while
I talk you through these remaining three
tips alright so once again I've brought
in my lovely assistant you guys know my
wife all too well if you've watched any
of my other YouTube videos you're such a
good sport you don't pay me enough it's
true okay so let's get into these
remaining three tips the first thing I'm
gonna have Camille do is lay down on her
stomach so we'll get some of these
pillows out of the way I know you're the
worst and so my tip for those of you who
lay on your stomach to sleep is stop
doing it immediately anatomically
speaking this is the worst posture this
is the worst position that you can sleep
in throughout the night Camille she'll
always fall asleep on her side but she
always wakes up on her stomach and it
hurts right now even and the reasons why
I hate this is because there's no way to
get into that neutral spine position on
your stomach first of all when we talk
about her her neck you have to breathe
believe it or not when you're asleep you
have to breathe so in order to do that
you've got to turn your neck either one
way or the other so you're sleeping all
night in this rotated position the other
thing that I hate about this is a lot of
times your stomach isn't very well
supported so it kind of sags into the
bed creating this
excessive Bo in your back if you wake up
with a tight or a pitched back and you
sleep on your stomach that's the reason
why finally the last thing I hate about
this is it puts a lot of pressure on
your internal organs weight on your
lungs affects breathing weight on your
guts affects digestion things like that
basically tip number three you guys
don't sleep on your stomach let's get
into a little bit better posture I'm
gonna have her roll over onto her right
side and let's talk about sleeping on
your side for a second again the goal is
to achieve as neutral a spine position
as you can let's look at the three areas
that are going to affect that so
specifically her neck hurt her back her
torso and then what's happening down
here at her hips
first of all with her neck let's say
that her pillow is too full I'm gonna
double that one up and you can see what
that does to her neck all of a sudden
her head is way too high and it creates
this crick in her neck conversely I
stole my daughter this is my youngest
daughter's pillow this is like the
flattest pillow you guys have ever seen
in your life if she's sleeping on a
pillow that's too flat you see that her
head is dropping down too far we've got
that crick in her neck again so the
right pillow for you is going to be the
one that again maintains your neck in
more of a neutral spine position now I
went got this one on purpose you guys
this one's actually my pillow it's one
that I found it's you can get it on
Amazon what I'll do is I'll leave the
link in the description to this video
too this pillow I actually love this
pillow just because you go ahead and
well are you comfortable asleep just
because this pillow is actually
customizable I can actually unzip it
right here it's got a liner on the
inside as well and it's actually filled
up with shredded memory foam and it came
with additional memory foam and so you
can actually put more stuffing into it
or take the stuffing out of it depending
on what your your posture needs are if
you've got a smaller frame then you
might need less stuffing if you've got a
bigger frame you might need more
stuffing and then depending on if you're
a side sleeper or a back sleeper same
thing applies you might need more or
less so the sole reason that I like this
pillow not sponsored or anything by it
by this company the sole reason I like
this
hello is because you can customize it
you can you can fill it up or you can
kind of flatten it out depending on your
needs and so when you're sleeping on
your side that's the first thing that
I'm worried about
the next thing I'm worried about is
right here a lot of times when you sleep
on your side again depending on the
support you get from your mattress your
your back your lower back can be
shrinking kind of falling down into the
mattress if you don't have that support
there so what you can do is I'm gonna
take my flattest pillow that I have and
I'm actually gonna kiss sneak that under
your side babe there you go just like
that
and all of a sudden now we have a little
more support again her shoulders and her
hips are a little wider and so if we
need more support but I said that
totally wrong shoulders and hips are
wider than her torso let's put it that
way and so if she needs a little more
support under her back that's how we're
gonna achieve it you can actually get
pillows that are designed specifically
for this purpose to be put under your
torso for side sleepers to maintain that
neutral position again check out the
link that I've got in the description to
this video for that
okay spot number three that we're
worried about is right down here a lot
of times when we sleep on our sides if
your knees are pressed together it puts
a lot of pressure on your knee joint but
then also this top leg as it falls down
towards the table pulls through the hip
and that in turn can pull through the
lower back and so a lot of times to
sleep on your side like this isn't very
comfortable and so what we do I should
have one more fill around here somewhere
what we're gonna do is get one more
pillow and put that one right between
her knees and so now between those three
things the proper support here the
proper support here and the proper
support here I've got her back in that
nice no totally neutral position so
those are some things that you can play
around with to kind of find what might
work for you it might be one of these
things it might be all three of these
things playing with it until you find
again that sweet spot for your specific
needs okay let's get rid of these two
and then I'm gonna have you roll over
onto your back okay okay when we talk
about sleeping on our back I mean
nothing changes with our objectives we
want to maintain
that neutral spine position and so
you'll see that with this pillow that
she's got this one's actually too full
and so she's got her neck kind of in
this forward flexed position because
there's too much stuffing in that pillow
conversely I'm going to give this teeny
tiny flat pillow again if we put that
one under her neck it's it's maybe a
little bit better position but the fact
that I don't like is that there's no
support directly under her neck she's
kind of in this extended position that's
gonna create this crick in her neck if
she stays there all night so what we
would need to do is probably something
kind of between this and that where her
neck is supported but it's in a neutral
position it's not pushed too far forward
and it's not falling too far backwards
and so again based on your unique
individual needs that's the first place
that I'll typically look when we talk
about you know back pain or neck pain
from sleeping on my back and the last
thing that I like to look at with this
is again what's going on in her lower
back right now she's in what we would
call an anterior pelvic tilt posture
just because her legs are out totally
flat your hip flexors you've got one
muscle in particular it's called your
psoas major it's a hip flexor that
attaches from the front of your hip to
the small of your back if that one's
tight and if your legs are extended out
straight what that's gonna do is rock
your hips forward creating a big space
here in your lower back now sleeping
like that all night long can be
uncomfortable can cause pain in your
lower back and so how we fix that is
we've got to unlock that so as and we do
that by her flexing her knees now just
her doing that again has alleviated that
pressure on her hip flexor taking the
tension out of her back now all of a
sudden her back is in this nice more
neutral position again we want there to
be a little bit of an arch there but not
a lot of arch there in order to support
that what I'll typically tell people is
grab one or two pillows kind of put
those right under your knees now as she
lays out flat that takes a lot of that
pressure again off of the hips and off
of the bad
when we combine that with the right
pillow those are the those are the
things that I look at when we recognize
recommendations for those of you who
might sleep on your back okay you guys
and so that's about it so those are all
the tips that I've got for you again we
talked about posture and position we
talked about the proper support with
pillows and with mattresses and then
gave you kind of some tips and advice
that you can hopefully use depending on
which posture you like to sleep in
hopefully it's not on your stomach we're
gonna get rid of that one but if you
sleep on your side or on your back these
are some things that are going to help
to alleviate the stress on your joints
alleviate the stress on your muscles
hopefully help you to get a better
night's sleep and then also not wake up
in as much pain in the morning and so if
you guys found this helpful to it do me
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