Having to wake up repeatedly at night to help adults is exhausting. However, it’s necessary to ensure that they don’t fall, wander around, or get hurt accidentally. There are many reasons for waking up. One is chronic pain. If they’re sleeping in an improper position, it can create extra pressure, increasing the pain. By aligning and supporting their body with aids like knee cushions, you can help them sleep comfortably. It may even reduce the number of times you wake up during the night.
Here are a few tips for adjusting your elderly or disabled’s sleeping position. It covers side, back, stomach sleepers, and various health conditions such as the back, knee, shoulder pain, acid reflux, and more. Before moving ahead, let’s see the importance of comfortable body alignment.
Importance of Body Alignment
With older age, there are many chronic conditions that the elderly have to deal with. These conditions may cause ache and pain while changing the shape or position of the body. Thus, they must align their body in a position that works well for them.
Besides, the comfortable alignment is different for different people. For instance, seniors with round necks won’t be able to sleep flat on their backs. A comfortable position would be to sleep on the side with spine supported, not straightened out.
Hence, to avoid any injury, it’s best to consult with doctors before choosing one.
Note: You can use folded towels or blankets to get the same effect as pillows. Travel pillow can provide comfort while on the road.
Tips to Improve Senior Sleep
1. For Sleepers (Side, Back, Stomach)
Side sleepers should use enough pillows under the neck. To reduce the pressure, they should add a pillow under the torso. For the upper shoulder, add a pillow under the arm.
Back Sleepers shouldn’t add too many pillows under the head; instead, add pillows/leg wedge under the knees to neutralize the lower back position.
As for stomach sleepers, they should avoid sleeping on the stomach. But it’s helpful for people with degenerative disk disease, and hence, for proper alignment, they should use a thin pillow. Not using a pillow would be better too.
2. For General Pain (Back, Neck, Hip, Knee, Shoulder)
For back pain, it’s best to sleep on the side or back. If you have neck pain, side or back positions are best. However, you must choose the correct pillow height. Avoid sleeping on the stomach as the head is twisted and can cause pressure on nerves.
To relieve hip pain, sleep on the “good” side by bending knees. Knee cushions work best in easing knee pain. Also, you should sleep on the side with your knees slightly bent.
If your elderly have shoulder pain, make them sleep on their back with a small pillow under the shoulder.
3. For those on Recliner Chair
Some adults prefer sleeping on a recliner chair. Reclined position is also helpful for those having isthmic spondylolisthesis, a spinal condition where lower vertebrae slip onto the bone beneath it.
Sleeping in the reclined position takes the pressure off the neck. You can use the bed wedge to mimic the recliner effect. It’s an inexpensive option. For an expensive option, you can consider an adjustable bed.
4. For Herniated Disk
People with herniated discs should consider sleeping on a side curled in a fetal position. While doing so, switch the sides from time to time to avoid imbalances.
In herniation, a part of the disc pushes out of its standard space and causes weakness, nerve pain, etc. Sleeping in the fetal position with the torso curled opens up the space between vertebrae.
5. For Heartburn Problems
To relieve the discomfort of heartburn while sleeping, consider sleeping on the left side with an elevated head. Or, use a bed-wedge to incline the head and torso. Avoid using an extra pillow as it doesn’t incline the stomach area, which helps the acid to stay in the stomach area.
No matter what position you choose, aligning the spine properly is essential. Also, focus on aligning ears, shoulders, and hips.
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