Key takeaways
- Most adults do best with 7 to 9 hours of sleep a night.
- A medium to medium-firm mattress and a pillow that keeps your head level suit most people with back pain.
- Side sleeping with a pillow between the knees, or back sleeping with a pillow under the knees, is usually best.
- Log-roll to get in and out of bed instead of sitting straight up.
Sleep has a big impact on your health. Research suggests most adults need 7 to 9 hours a night. Even a small sleep deficit can affect concentration, physical performance and inflammation, and make you more likely to get sick. Here's how to make your sleep work for your back and neck.
Healthy sleep habits
- Limit screens before bed - blue light from phones and tablets can interfere with melatonin, the hormone that helps you sleep.
- Eat your last meal 3 to 4 hours before bed to allow time for digestion.
- Keep a consistent schedule - go to bed and wake up at the same time every day, including weekends.
- Sleep in a cool room - ideally 60 to 68 degrees Fahrenheit.
Choosing a mattress and pillow
An old or worn-out mattress can contribute to neck and back problems. Many people need a new mattress every 7 to 10 years, or sooner if it sags.
- Choose medium to medium-firm - very soft or very hard mattresses can aggravate back pain.
- Watch out for very thick pillow tops, which can reduce support.
- Pick a pillow that keeps your head level with your spine. Avoid stacking pillows or using one that's too thick.
Sleep position
Your ideal position depends on your condition, and finding it takes some trial and error. Generally:
- Side sleeping with a pillow between your knees keeps the hips and lower back aligned.
- Back sleeping with a pillow under your knees eases pressure on the lower back.
- Stomach sleeping is usually best avoided, because it twists the neck and arches the lower back.
If you have spinal stenosis, lying on your side with your knees slightly bent is often the most comfortable.
Getting in and out of bed
How you get in and out of bed matters as much as how you sleep, especially during a flare-up. Practice this every day:
- Lying down: sit on the edge of the bed, then lower your upper body onto your side as you bring your legs up, keeping your knees bent. Then roll onto your back if you like.
- Getting up: roll onto your side with your knees bent. Push yourself up with your arms as you swing your legs over the edge of the bed.
- Avoid quick or jerky movements, and don't use momentum to sit straight up.
Keeping a simple sleep log, noting your position and how you feel in the morning, can help you find what works best for your body.