#biohack box

A good night’s sleep is vital to giving your best every day, especially when you’re training hard. Your first deep cycle of sleep is crucial to your body’s recovery after a long day. The more uninterrupted sleep you have, the more testosterone is produced throughout the night to bring your body back to optimal levels and peak performance when you wake up. Here are some helpful hacks from Dr. Kelly Starrett to help you get the 8 hours you need every night and the right way to do it.

1. Sleeping position

First things first, sleeping on your stomach is the absolute worst position for your body. It causes your neck to twist, a horrible position for your body to rest in. Whether you sleep on your side or your back, the most important thing is getting enough support for your cervical spine, upper shoulders and hips. The key to the best sleeping position for your body is whatever gets you a restful night’s sleep while fully extended with a neutral spine. Below we outlined how to optimize your sleeping position with the correct support your body needs, whether you’re a side sleeper or back sleeper. 

2. Pillow 

For side sleepers, you need the most support between your neck and upper shoulder in order to achieve an optimal sleeping position. You don’t need a fancy orthopedic pillow to achieve enough support. Simply roll up a hand towel and place it in your pillowcase along the long edge that won’t break down throughout the night. This will provide enough support and space between your shoulder and neck to be in correct alignment with your spine. If your head tilts back too far, try placing a second pillow behind you. 

For back sleepers, your neck would also benefit from the support of a rolled up hand towel. When your head tilts back too far, it could also cause your shoulder to roll forward. Try placing a pillow on your stomach for your arms to rest on, giving your shoulders enough support. 

3. Bed

There are many benefits to having a firm bed, including providing your back with enough support. But having a bed that is too firm could be more harmful than beneficial. If you have to sleep in a weird position in order to achieve a neutral spine, chances are, your bed is too firm. Dr. Starrett suggests doing a simple ‘one-minute test’ to see whether or not your bed is too firm. Lay in extended position, if you have to adjust or move your legs into a weird position to get comfy within a minute than your bed is probably too firm. You don’t need to get a new bed, instead try sleeping with some foam support underneath your knees to stay in extension throughout your sleep.

4. Light

Posture is not the only key to getting a good night’s rest, light is also a contributing factor. Dr. Starrett is a huge proponent of sleeping in complete darkness for the best sleep. 

For more helpful tips and demonstrations, check out these videos from Dr. Starrett and MobilityWOD.