Unfortunately, many of us don’t realize how much our everyday habits might be sabotaging our rest.
From scrolling on our phones late into the night to sleeping in awkward positions, these seemingly small behaviors can add up and impact how refreshed we feel in the morning.
Sleep expert James Leinhardt recently shared his insights into some of the most common mistakes people make with their sleep and provided practical tips on how to improve sleep hygiene.
He explained that many of us unknowingly contort our bodies into unhealthy shapes during the night.
“A lot of people sleep like a twisted pretzel,” he said, adding that this habit often leads to people waking up with sore necks, backs, or even shoulders.
“A lot of people use their arm under the pillow or straight up as their pillow. No wonder you’re waking up with pins and needles,” he noted, pointing out how common it is for people to unknowingly harm their bodies while they sleep.
Leinhardt emphasized that stomach sleeping is particularly bad. “Stomach sleeping is the absolute worst thing you can do to yourself,” he explained, noting how this position forces the head to turn to one side and can create tension in the neck and spine.
For optimal spinal health, Leinhardt recommends what he calls the “Dreamer” position: “It’s a semi-fetal side position with a pillow between your knees and ankles, which reduces spinal tension.”
He stressed that poor sleeping posture isn’t just a short-term problem—it can lead to serious long-term issues like chronic pain and misalignment of the spine.
The good news is that adjusting your sleep posture can significantly reduce or even eliminate many of these issues. “Simply changing your posture can eliminate back and neck pain,” he shared, encouraging people to take small steps to correct their positions during sleep.
For example, he noted that side sleepers who rest with both knees on the mattress may develop hip pain, but switching to the “Dreamer” position can alleviate much of the discomfort and even prevent arthritis in some cases.
“If you’re a side or stomach sleeper, use two old pillows for support,” he suggested. He explained that placing one pillow between the knees and ankles helps align the spine, while hugging another pillow can keep you from rolling back into an unhealthy position.
For those who prefer sleeping on their back, placing a pillow under the knees can relieve tension in the lower back.
However, he did caution that back sleeping isn’t suitable for everyone. People who snore or have sleep apnea might find this position worsens their symptoms, so it’s important to find what works best for your body.
