How to sleep pain-free in the ideal sleeping position

When you wake up in the morning, you may feel stiff neck and shoulders, back pain, or lower back pain. On such mornings, you may feel like you don't want to do anything for the rest of the day.

Furthermore, if you frequently wake up due to physical discomfort not only in the morning but also while sleeping, it will lead to a decrease in the quality of your sleep.

This may be because your mattress or pillow is not compatible with your usual sleeping position.

Many people have experienced physical discomfort in the morning or while sleeping at least once, and if you could alleviate that discomfort even just a little, you would be able to wake up feeling more satisfied.

Here, we will introduce the characteristics of each sleeping position and how to reduce strain and improve the quality of your sleep with a few simple changes such as changing your mattress, pillow, adjusting your posture, and using support devices .

We will also introduce the mattresses recommended for each sleeping position , so please take a look.

■ Table of Contents

Why do we feel pain in our bodies when we go to bed or in the morning?

Characteristics of the "back" sleeping position and how to improve it when you feel pain
(1) Characteristics of sleeping on your back
(2) How to improve pain when sleeping on your back
(3) People who should sleep on their backs
(4) People who are not recommended to sleep on their backs
(5) Recommended mattresses for sleeping on your back

Characteristics of the "side sleeping" position and how to improve it when you feel pain
(1) Characteristics of side sleeping position
(2) How to improve pain when sleeping on your side
(3) People who should sleep on their side
(4) People for whom side sleeping is not recommended
(5) Recommended mattresses for side sleeping

Characteristics of the "face down" sleeping position and how to improve it when you feel pain
(1) Characteristics of prone sleeping position
(2) How to improve pain when sleeping face down
(3) People who should sleep face down
(4) People for whom the prone sleeping position is not recommended
(5) Recommended mattresses for prone sleeping

Other ways to wake up without feeling pain
(1) Try stretching
(2) Mix up your sleeping positions

Why do we feel pain in our bodies when we go to bed or in the morning?

If you experience lower back pain, stiff shoulders, stiff neck, or back pain while sleeping or when you wake up, it is because extra strain is being placed on certain parts of your body and you are unable to maintain a natural sleeping posture .

When you lie on a flat surface, your body experiences different gravity forces than normal, putting more pressure on certain areas of your body, such as your neck, shoulders, spine, hips, and knees, than others.

Furthermore, depending on your sleeping position, pressure can be placed on certain areas, making it difficult to maintain a natural sleeping position, which can result in uncomfortable pain in the morning or when going to bed.

Therefore, by understanding the characteristics of your usual sleeping position and taking measures to reduce unnecessary strain, you can get a good night's sleep without feeling any pain in the morning or when you go to bed .

Characteristics of the "back" sleeping position and how to improve it when you feel pain

(1) Characteristics of sleeping on your back

Sleeping on your back is characterized by the fact that you can sleep in a relatively natural position .

Your weight is distributed evenly across the mattress
The spine tends to follow a natural curve
Less strain on joints

(2) How to improve pain when sleeping on your back

Sleeping on your back is a relatively natural and comfortable position, but if your spine and legs are not properly supported, it can cause back pain . If you wake up in pain while sleeping on your back, we recommend the following adjustments:

Place a small pillow under your waist
Place a small pillow under your knees
Use a pillow that helps keep your neck in a natural position parallel to your spine
Use a medium-firm mattress to help keep your spine in a natural alignment.

(3) People who should sleep on their backs

If you have the following problems, sleeping on your back is recommended. Sleeping on your back can help improve or prevent these problems.

People with lower back pain
People with neck pain
People who suffer from acid reflux or heartburn
People who are concerned about wrinkles and puffy eyes

(4) People who are not recommended to sleep on their backs

If you have any of the following problems, sleeping on your back may not be recommended as it may worsen the condition. Try other sleeping positions.

People with sleep apnea
People who snore

(5) Recommended mattresses for sleeping on your back

When sleeping on your back, it is relatively easy to maintain a natural sleeping position, but if you still feel pain, it is important to choose a mattress that does not sink in too much and is not too hard.

Prime Luxe Hybrid Mattress (ZJ-MSSCA1-13 )

<Features>

Soft and fluffy sleeping comfort
Luxurious thickness of 33cm
Foam and coil hybrid mattress ・Foam provides surface support ・Pocket coils provide point support ・Maintains a natural sleeping posture
Excellent body pressure distribution with foam and pocket coils
The elasticity of the pocket coils makes it easy to turn over in bed
The outer perimeter is wide and has edge support, making it easy to enter and exit.
For people weighing over 80 kg
Pocket coils for breathability
120-day trial available
Reliable 5-year manufacturer's warranty

This hybrid mattress has a Euro top design with a cross fiber quilt and two types of soft foam layered on top, with regular and slightly firm foam and pocket coils layered underneath for a luxurious thickness of 33 cm.

The foam provides surface support and the pocket coils provide point support, providing excellent pressure distribution, maintaining a natural sleeping position and ensuring a good night's sleep. The luxurious thickness of the mattress provides a comfortable sleeping environment even for those weighing over 80 kg.

The mattress features edge support surrounded by firm foam, allowing you to use the mattress all the way to the edges and making it easy to get in and out. The pocket coils are also elastic, making it easy to turn over in bed. The mattress is also breathable, preventing heat and moisture from building up, making it comfortable and clean.

Characteristics of the "side-sleeping" position and how to improve it when you experience pain

(1) Characteristics of side sleeping position

Sleeping on your side can easily cause misalignment of the neck, shoulders, spine, and lower back . However, placing the painful area on top can sometimes relax the muscles and reduce pain , so choose your sleeping position based on your body.

It puts unnecessary pressure on the shoulders and lower back
The spine is loose and prone to unnatural bending
The position of the waist may be displaced
Easy to open the airways
Elevating the painful joint may help relieve pain
Lying on your side with a slightly arched back may help reduce back pain

(2) How to improve pain when sleeping on your side

When you sleep on your side, extra pressure is likely to be placed on your protruding shoulders and lower back, which can cause your spine and lower back to become unnatural. If you wake up in pain while sleeping on your side, we recommend making the following adjustments.

Use a soft mattress that gently hugs your body's curves without putting too much pressure on your body.
Place a pillow between your knees to align your hips and spine
Bend your hips and knees slightly (don't bend your knees too much)
Use a pillow that keeps your head and neck in line with your spine

(3) People who should sleep on their side

If you have the following problems, sleeping on your back is recommended. Sleeping on your back can help improve or prevent these problems.

Those who want to improve digestion and blood flow
People who want to open their airways and prevent snoring
People who want to open their airways and prevent sleep apnea
People who want to relieve painful joints and back pain
People who want to sleep cooler (because there is less surface area in contact with the mattress)

(4) People for whom side sleeping is not recommended

Side sleeping may not be recommended as it may worsen the following problems. Try other sleeping positions.

May worsen ear, shoulder, and lower back pain
May cause wrinkles

(5) Recommended mattresses for side sleeping

When sleeping on your side, extra pressure is often placed on your protruding shoulders and hips, so a softer mattress that gently wraps around your body is recommended.

GreenTea Luxe Memory Foam Mattress ( ZJ-MFMAG1-08)

<Features>

Moist and soft sleeping comfort
Easy to handle thickness of 20cm
Uses 3 types of foam and the 7-Zone system to maintain a natural sleeping position
・Excellent body pressure distribution
Contains green tea and activated charcoal ingredients for a fresh sleep
Breathable and prevents moisture and heat buildup
120-day trial available
Reliable 5-year manufacturer's warranty

This foam mattress is 20cm thick and has three layers of foam - soft, medium-firm and firm - that gently sink into your body for a soft, comfortable sleep.

The second layer of foam is divided into seven areas corresponding to each part of the body, and uses the 7-Zone system, which combines two types of foam firmness to suit the contours of each part, achieving excellent body pressure distribution that maintains correct sleeping posture.

The memory foam is infused with green tea and activated charcoal to help you sleep fresh every night, and the air-flow design with ventilation holes in the foam ensures excellent breathability.

Characteristics of the "face down" sleeping position and how to improve it when you feel pain

(1) Characteristics of prone sleeping position

Sleeping on your stomach puts your neck and spine in an unnatural position, making it difficult to maintain a natural sleeping position .

The neck and spine are in an unnatural position
Turning your head to one side prevents your spine from straightening properly
My back arches
It is easy to spread one leg to the side, which can cause the hips to shift position and lead to lower back pain.

(2) How to improve pain when sleeping face down

It is difficult to maintain a natural posture when sleeping on your stomach, and it is not recommended, especially if you have joint or back pain. However, if you find sleeping on your stomach comfortable, try making the following adjustments.

Use a thin pillow or no pillow at all
Place a thin pillow under your forehead to create breathing space while keeping your head and neck facing forward.
Place a small pillow under your pelvis (this helps prevent sinking and relieves pressure on your spine)
Extend both legs straight outwards
Place your arms down at your sides
Use a firm mattress that provides support to prevent sinking in high-pressure areas

(3) People who should sleep face down

If you have any of the following problems, sleeping on your stomach may help alleviate them:

People who want to reduce sleep apnea
People who want to reduce snoring

(4) People for whom the prone sleeping position is not recommended

There are cases where sleeping on your stomach is not recommended, as it may worsen the following problems. Try other sleeping positions.

May worsen ear, shoulder, and lower back pain
Can cause numbness in the arms
May cause wrinkles

(5) Recommended mattresses for prone sleeping

When sleeping on your stomach, your spine tends to curve, putting strain on your lower back, so we recommend a firm mattress with a certain amount of elasticity that makes it easy to turn over.

Prime Support Hybrid Mattress ( ZJ-MSSBA1-13)

<Features>

Stable and comfortable with just the right amount of firmness
Luxurious thickness of 33cm
Foam and coil hybrid mattress ・Foam provides surface support ・Pocket coils provide point support ・Maintains a natural sleeping posture
Excellent body pressure distribution with foam and pocket coils
Pocket coils provide elasticity, making it easy to turn over in bed
The outer perimeter is wide and has edge support, making it easy to enter and exit.
For people weighing over 80 kg
Pocket coils for breathability
120-day trial available
Reliable 5-year manufacturer's warranty

This hybrid mattress has a Euro top design with cross fiber quilting and two types of soft foam layered on top, with regular and slightly firm foam and pocket coils underneath for a luxurious thickness of 33cm.

The foam provides surface support and the pocket coils provide point support, providing excellent pressure distribution, maintaining a natural sleeping position and ensuring a good night's sleep. The luxurious thickness of the mattress provides a comfortable sleeping environment even for those weighing over 80 kg.

The mattress features edge support surrounded by firm pocket coils, allowing you to use the mattress all the way to the edge and making it easy to get in and out. The elasticity of the pocket coils also makes it easy to turn over in bed. Its breathability also prevents heat and moisture from building up, making it comfortable and clean.

Other ways to wake up without feeling pain

In addition to choosing a mattress that suits your sleeping position and finding the best sleeping position, we will also introduce ways to reduce pain while sleeping and when waking up .

It's an easy method, so please give it a try.

(1) Try stretching

Try stretching before bed and in the morning . This will not only relax your muscles and joints, but also your mind, leading to a more restful sleep and awakening.

It's a good idea to focus on areas that tend to put pressure on, such as the neck, shoulders, hips, and back. On ZINUS's social media, we introduce some easy yoga exercises that you can do in bed before going to sleep or in the morning, so please take a look.

(2) Mix up your sleeping positions

Don't stick to one sleeping position, but make sure to turn over as much as possible . Avoid overly heavy comforters, and if you don't have much muscle strength, consider a mattress with elastic pocket coils.

Turning over in bed is also good for your spine; for example, alternating between lying on your back and on your side can help you wake up the next morning without pain or stiffness.

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