[December 2023] Day 10 Topic : Sleeping

[December 2023]
 
Day 10 Topic : Sleeping
 
Title : Sleep Deeply...Pillow Trick For All Your Sleeping Positions | Dr. Mandell
 
Link : https://youtu.be/UBZcoPRWwkA?si=2KauI-3cEMcFX_z-

 

1. Script
   "The three positions that we sleep in are on our back, our side, or our stomach. Our first position is going to be on the back. You're going to take the pillow, put it underneath the knees, knees slightly bent. This is a great position to stay in. This will prevent you from having lots of muscle spasm and tightness, particularly when you wake up. The second position is taking the pillow and putting it between the knees, keeping the knees slightly bent if you're on your left or right side. You do not want to bring your knees all the way up in a full fetal position. By doing so, this will allow the pelvic, the lower back, and lower extremities to stay in line. The last position is on your stomach. Out of the three positions, this is the worst position to be in. Although, if you are a stomach sleeper, by using this pillow under the pelvic area like this, this will prevent you from having that excessive sway back and it will relax those muscles much easier. Although, if you are on your stomach, preferably use a lower pillow for your head."
   
   
2. Expression
   • On our back, our side, or our stomach: Describes the three common sleeping positions.
   • Put it underneath the knees: Suggests placing a pillow under the knees for support.
   • Prevent muscle spasm and tightness: Indicates the benefit of certain sleeping positions to avoid discomfort.
   • Keeping the knees slightly bent: A specific position recommended for comfort.
   • In a full fetal position: Refers to a curled-up sleeping posture resembling a fetus in the womb.
   • Allow the pelvic, lower back, and lower extremities to stay in line: Emphasizes the importance of alignment for comfort and health during sleep.
   • Excessive sway back: Refers to an over-curvature of the lower back.
   • Relax those muscles much easier: The benefit of using a pillow in certain positions to reduce muscle tension.
3. My Story
   "I used to wake up with back pain until I learned about the three sleeping positions: on the back, side, or stomach. I tried sleeping on my back, placing a pillow underneath my knees to prevent muscle spasm and tightness. When sleeping on my side, I kept a pillow between my knees, slightly bent, to maintain alignment. These small adjustments made a big difference in reducing my discomfort and improving my sleep quality."