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When I wake up, I sometimes find myself half off the bed or with my head off the pillow, implying my pillow has shifted. If I have several nights of restless sleep, I start to worry that I'm not getting a good night's sleep.
However, even if you feel like you're a restless sleeper when you wake up, you might still be getting enough sleep. This article explains what good and bad sleeping positions are, the negative effects of bad sleeping positions, and the causes and ways to improve them.
What is "sleeping posture" in the first place?
Generally, "bad sleeping posture" refers to moving considerably from the position you fell asleep in when you wake up in the morning, or not properly using your pillow, duvet, or other bedding.
Also, while it might seem similar, "bad sleeping posture" and "tossing and turning" are different things. If you sleep in the same position for a long time, it might seem like you're sleeping comfortably from an objective perspective.
However, tossing and turning has the following effects:
- Circulation of blood and regulation of body temperature
- Adjustment of spinal alignment
- Resetting of sleeping posture
Therefore, moving during sleep is not a problem; in fact, it is necessary.
Generally, people are said to toss and turn an average of 20 to 30 times per night, and tossing and turning is essential for quality sleep, so a bad sleeping posture cannot be unconditionally described as bad.
In contrast, "good sleeping posture" is a state where you maintain an ideal sleeping posture, similar to standing upright, even during sleep. For back sleepers, a posture where the spine forms a gentle S-curve is ideal, and for side sleepers, a posture where the spine and the floor are straight and parallel is considered ideal.
What's more important is that a gentle S-curve is maintained from the back of the head to the neck and shoulders. If the S-curve of the neck is not maintained, it can put excessive strain on the neck and shoulders, and constrict the airway, making breathing difficult.
With a pillow that is not the right height or firmness, the pillow or body axis can shift, causing the body to gradually tilt. However, if the pillow is suitable, the body axis will not shift, allowing you to return to your original position no matter how many times you toss and turn.
In other words, good sleeping posture isn't about not moving; it's about "being able to return to the correct posture even after necessary tossing and turning."
Types of sleeping positions
There are generally three main types of sleeping positions. Some sleeping positions require caution, so check how you usually sleep.
For more details on ideal sleeping posture, please refer to the article below.
What is the ideal sleeping posture? A thorough explanation of the key points for back, side, and stomach sleepers.
Supine position
This is the most common sleeping position, where you lie on your back with your face towards the ceiling. Besides the "spread-eagle" position with arms and legs outstretched, supine sleepers may also sleep with their arms behind their head or with their legs crossed.
Be careful with "hands-up" sleeping!
One thing to watch out for in the supine position is sleeping with your arms raised, or "hands-up" sleeping. If you often sleep with your arms up, you might have stiff shoulder and back muscles.
It is said that unconsciously extending your arms feels good and allows you to take in more air.
This, in turn, means that:
- Your shoulders and back are usually stiff.
- You have shallow breathing due to poor posture, obesity, or a stuffy nose.
These are all potential causes.
However, keeping your arms raised for a long time can lead to poor circulation due to muscle stiffness, ultimately causing further shoulder stiffness. Furthermore, the "hands-up" posture causes the jaw to be tucked in, which can lead to snoring and sleep apnea.
Side-sleeping position
As the name suggests, this is a side-lying posture. In addition to a position with arms and legs extended, there are also positions with bent knees or the "fetal position" where you curl up to cover your stomach.
Prone position
This is a sleeping position with the stomach facing downwards. The neck is bent and the face is pressed into the pillow, which can easily lead to body distortion, so it is not highly recommended.
Causes of restless sleep
Restless sleep is thought to be influenced by light sleep.
For children
Sleep consists of "REM sleep" and "non-REM sleep," and tossing and turning occurs during the lighter non-REM sleep. Children's sleep cycles are 40-60 minutes, which is shorter compared to the 90-120 minute average for adults, so they toss and turn more often.
Also, children's thermoregulation is not fully developed. They cannot effectively release trapped heat, so they toss and turn to regulate their body temperature.
Due to these reasons, children tend to have restless sleep.
For adults
Mental anxiety and stress
Anxiety and stress are factors that disrupt the balance of the autonomic nervous system.
The autonomic nervous system is composed of two systems, the "sympathetic nervous system," which becomes dominant in active mode, and the "parasympathetic nervous system," which becomes dominant in relaxation mode, and is maintained when these two are in good balance.
If the sympathetic nervous system is dominant due to anxiety or stress, it can affect sleep, leading to shallow sleep. As a result, you may experience restless sleep.
Existing medical conditions
It is not uncommon for chronic illnesses to affect restless sleep. Common examples include chronic pain conditions such as lower back pain and shoulder stiffness. During sleep, you may toss and turn to try and alleviate the pain symptoms, leading to restless sleep.
Additionally, rheumatoid arthritis, atopic dermatitis, and pruritus are also common causes of shallow sleep, which can lead to restless sleep.
Furthermore, restless sleep may be a symptom of the following conditions:
| Sleep apnea syndrome | A condition where breathing temporarily stops during sleep. When breathing stops, the heart rate increases to compensate for the lack of oxygen, leading to shallow sleep. |
| REM sleep behavior disorder | A condition where a person acts out their dreams. Symptoms include loud talking, moving limbs, and getting up and walking around. |
| Restless legs syndrome | A condition where uncomfortable sensations (restlessness, pain, etc.) occur in the lower limbs from evening until bedtime. The discomfort can cause shallow sleep. |
If you experience any of these, we recommend consulting a medical professional.
Poor sleeping environment
If the sleep environment, such as room temperature, humidity, and bed temperature, is not properly regulated, you may toss and turn excessively to adjust, or move your body frequently because your pillow or mattress is not suitable.
If restless sleep is caused by an unoptimized sleep environment, you may not be getting enough deep sleep, leading to negative effects such as not feeling refreshed upon waking.
Impact of restless sleep
Misaligned teeth and facial distortion
Your head is said to weigh 10% of your body weight. If that weight is concentrated on one part of your face all night, it can affect your back teeth's bite and lead to cheekbone and facial distortion. While changes aren't immediately visible, those who habitually sleep on their side, stomach, or prop their chin on their hand should be careful.
Additionally, if these sleeping habits are maintained during growth spurts, they can lead to facial distortion, so be mindful.
Disturbing your sleeping partner
If you flail your arms and legs and hit the person sleeping next to you, or repeatedly make movements that go beyond normal tossing and turning, it can cause your sleeping partner to wake up.
Furthermore, if a person strongly hits or kicks their sleeping partner, falls out of bed, or repeatedly tosses and turns in an acrobatic manner, it could be a symptom of a condition called "REM sleep behavior disorder," where they act out their dreams during sleep.
If your "restless sleep" goes beyond what's considered normal, it might be a good idea to consult a medical institution.
Decreased concentration
One reason for restless sleep might be an excessive amount of tossing and turning.
Generally, people are said to toss and turn an average of 20 to 30 times per night. However, if there is too much tossing and turning, the movements can lead to shallow sleep, making it difficult to get enough sleep even if sufficient sleep time is ensured. This can lead to daytime sleepiness, decreased concentration, and a decline in work efficiency and academic performance.
How to improve restless sleep
As mentioned earlier, shallow sleep can be a factor in restless sleep, so it's very important to improve your sleep environment.
Optimize your bedroom environment
Adjusting the light, sound, temperature, and humidity in your bedroom can lead to deeper sleep.
Room brightness (light)
Melatonin, a hormone that promotes sleep, has its secretion suppressed when exposed to high-intensity light. Insufficient melatonin secretion can awaken the brain and hinder smooth falling asleep, so avoid strong light exposure an hour before bedtime.
Also, warm-toned lighting, closer to orange, is recommended over white or blue lighting. If you find it difficult to sleep in complete darkness, adjust with indirect lighting placed away from your face.
Sound
The desired noise level before, during, and after sleep is said to be a quiet environment, like the sound inside a library or the rustling of leaves in the wind. Also, it is said that even noise levels generated by household appliances, such as exhaust fans, televisions, and opening/closing doors, can disrupt sleep for half of people.
Therefore, if you sleep with the TV or radio on, it promotes wakefulness and degrades sleep quality. When sleeping, it is recommended to turn off the TV and radio, in addition to blocking out noise from outside the house.
If you can't sleep in silence, sleep-oriented background music, such as gentle instrumental music or nature sounds, is recommended.
Temperature and humidity
Although individual differences exist, the ideal room temperature for sleep is as follows:
| Room temperature | Summer: around 25-27 degrees Celsius Winter: around 15-18 degrees Celsius |
| Humidity | Year-round: 50-60% |
Additionally, the temperature and humidity inside the bedding should be:
- Temperature: 33 degrees Celsius
- Humidity: 50%
are considered comfortable.
Since outside temperatures differ in summer and winter, adjust your sleep environment by effectively utilizing bedding and air conditioning according to the season. In winter especially, it tends to be dry, so we recommend using a humidifier.
Organize your bedding
To get deep sleep, it's important to sleep with bedding that suits you.
Pillow
The ideal pillow height is one that can fill the S-curve from your head to your neck when you lie on your back. While it varies depending on muscle and fat distribution, 1-6 cm is the typical depth of the S-curve, so choose a pillow height based on this guideline.
Also, the material is a factor that affects sleeping comfort. If it's too firm, your head won't fit well, and if it's too soft, you'll sink in and won't be able to toss and turn, so choose something with moderate firmness. Choosing a breathable material is also important.
For size, choose one that is about three times the size of your head, to ensure your head doesn't fall off the pillow when you toss and turn.
Mattress or futon
It is important for mattresses and futons to excel in pressure distribution. Choose one with moderate firmness that promotes smooth tossing and turning.
Additionally, the ideal firmness is one where, when lying on your back, your spine forms a curve similar to your natural standing posture. If the mattress is too soft and your lower back or chest sinks too much, it can cause back pain, while if it's too firm, it can cause pain or poor circulation.
Since you sweat during sleep, it's also important to choose a material that is good at absorbing moisture and breathable.
Duvet
Choose a duvet that is excellent in touch, lightness, warmth retention, moisture absorption, moisture release, and fit. If you kick off your duvet during sleep, check if the weight of the duvet and the room temperature are appropriate.
Pajamas
Instead of wearing casual clothes like T-shirts or sweatpants, you should wear pajamas that promote better sleep quality. Pajamas lack unnecessary embellishments or constrictions, making it easier to toss and turn. Additionally, most pajamas are made from materials with excellent moisture absorption and breathability, allowing for comfortable sleep.
Even if you have restless sleep, you can improve it!
Shallow sleep is one of the factors contributing to restless sleep, so by implementing measures to improve sleep quality, you can improve your sleeping posture. If you have restless sleep and still feel tired even after getting enough sleep, consider reviewing your sleep environment, such as your bedroom and bedding.
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