Sleep positions, mattresses, and tips to improve sleep and health

1. S L E E P H A B I T S A N D M O R E F O R
H E A LT H A N D P E R F O R M A N C E

3. SLEEP
STATISTICS
• 20-40% of all adults have insomnia in the course of any year
• Presenteeism is a large issue in the workplace
• 1 out of 3 people have insomnia at some point in their lives
• Over 70 million Americans suffer from disorders of sleep and
wakefulness
• Of those, 60% have a chronic disorder
• Adults require an average of 8 to 8.5 hours of sleep each night
• Sleep problems add an estimated $15.9 billion to national health
care costs
• 84 classifications of sleep disorders exist

4. SLEEPING POSITIONS
• Do not sleep on your stomach
• Side and Back sleeping position ideal
• Avoid overhead arm position
• Using pillows to ease back pain
– Between your knees
– Under your knees

5. PILLOW TALK…….
• Do not sleep on your
stomach
– Side and Back sleeping
positions preferred
• Neck Alignment
• Pillow Options

6. MATTRESSES
Associate professor of orthopedic surgery and
neurosurgery at Santa Monica UCLA Medical
Center
"If the mattress is too firm, it will push on those main
pressure points and take you out of alignment. If it's
too soft, those pressure points won't be properly
supported, so your whole body flops back." Both of
these scenarios can lead to an achy morning.
- Arya Nick Shamie, MD

7. IS IT TIME
FOR A NEW
MATTRESS?
"If you wake up in the morning and have some low back pain and can stretch and
get rid of it in 15 or 30 minutes, that means you're on an inappropriate mattress for
you," Breus says.
The right mattress, on the other hand, is one on which you feel no pressure, almost
like you're floating in air, Breus says.
If you're looking for a new mattress, experts suggest testing it in the store and
laying down on each mattress in the position in which you normally sleep. Breus
suggests spending at least 10 to 15 minutes on the bed. And, bring your own
pillow!
WEB MD

8. IS IT TIME FOR A
NEW MATTRESS?
• Innerspring Mattress
– Most commonly used
– Don’t need more than 390 Coil count
– Can be beneficial for low back pain (firmer)
• Memory Foam Mattress
– Contour to shape of your body
– Reduces pressure points
– Absorbs movement so less prone to disturb
your partner
– Feeling hot at night
• Latex Mattress
– Firm, bouncy support that is uniform
throughout bed
– Very firm, so make sure you like that
– Considered best for relieving back pain
• Sleep Number Type Beds

9. FINDING THE RIGHT
MATTRESS
• Determine your budget and needs
• Do your homework before you begin shopping
• Choose the right type of store. Start with a store
you trust
• Utilize the Retail Sales Associates
• Test-drive your new mattress
• Go the extra mile
The Better Sleep Council

10. S.L.E.E.P TEST

11. LAPTOP AT HOME
• Avoid laying on your back with neck propped up
• Avoid laying on your stomach with your back
arched for long periods of time
• If you must, sit up in bed while using your laptop

13. AIR TRAVEL
• Create length in your spine and watch your posture. Position
yourself all the way back in your seat, bending at the hips to lower
yourself down. Keep your shoulders back and avoid slouching or
hunching forward. Keep your feet firmly resting on the floor or a
footrest if need.
• Bring a travel pillow for rest and reading time to help avoid neck
strain.
• For lower back pain, a lumbar support pillow can be used to help
prevent slouching and to keep your spine straight. Self-inflating
lumbar supports are great as they can easily become flat for easy
packing. If you don’t have one, ask for a pillow or use a rolled up
jacket, sweater, or blanket to provide support behind your lower
back.
• Fasten the lap belt over hip bones. This will secure your back in
the most ideal posture for flying to keep the lower spine from
going into too much extension or flexion. Relax and allow the seat

14. ENTERING AND
EXITING THE VEHICLE
• To enter the vehicle, open the door and stand with your back
to the seat, legs close to the side of the vehicle. For larger
vehicles, you may wish to begin by standing on the running
board. Place your hands on the door and doorframe to keep
your movements slow and controlled then slowly lower your
body into the vehicle.
• Tuck your head into the vehicle. Keep your knees close to
each other, as though they have been taped together, brace
your abdomen as though you are about to be punched in the
stomach and pivot your body as a whole without twisting or
bending at the waist. You may grasp the steering wheel with
your right hand to help you pivot.

15. ENTERING AND
EXITING THE VEHICLE
• Use a lumbar roll or other support to help maintain good
posture. Position the roll slightly above your belt to support
the “small of your back.” Adjust your seat so that your knees
are slightly lower than your hips. Try to avoid prolonged car
rides and take frequent breaks if needed.
• Before exiting, create adequate space by pushing your vehicle
seat back as far as possible and move the steering wheel up
and out of the way. To exit, first scoot slightly to the door side
edge of your seat, then keep your knees together and pivot
with the same cautions that you used to enter the vehicle.
When your feet are shoulder width apart and firmly on the
ground or running board, grasp the door and doorframe, lean
forward, but be sure not to bend your back, as you tighten
your abdominal muscles. Slowly thrust your hips forward to
stand up.

16. THE ABDOMINAL
BRACE
Abdominal Bracing- When all of your core muscles work
together, a "Super Stiffness" occurs, and all 3 layers of the
abdominal wall are activated to protect and stabilize the
spine and discs.
Without bending forward, contract the abdominal muscles
(like you are about the get punched in your gut - feel them
tighten with one hand) and the buttock muscles (as if you
holding in a bowel movement).
You will feel the lower back muscles contract (with the other
hand) when you contract your abs and buttocks.

17. THE POWER ZONE
Power Zone- The zone that will
optimize lifting strength and
injury reduction.
a. Bend your elbows at a 90-
degree angle and you are in
“Primary Power Zone”
b. The area up to the shoulders
and down to the hips is
acceptable.
c. The more you can work in
“power zone” the less fatigue
your body.

18. STERNUM UP
Sternum Up- Keeping the sternum up
automatically sets the body into good
posture and maintains:
a. Neutral Spine: Maintaining good spinal
alignment decreases the stress placed
on the spine and discs.
b. Hip Hinging: Bending at the hips, and
not the low back, decreases the
stress placed on the low back and
strength & power.

19. THE MODERN DESK
JOCKEY PODCAST
www.moderndeskjockey.com
Weekly Podcast for the healthy
and wellness of the desk worker.

20. ANY QUESTIONS?