Do you feel that you are yawning all the time? Are you spending most of your weekends catching up on your sleep? Those are telltale signs of sleep deprivation, and you are not alone. Studies on sleeping habits in Singapore show that just about every demographic stays up later, due to factors like insomnia, sleep habits, or even sleep apnea.

Most people would not attribute poor sleep to posture. Truth is, poor posture impacts your whole body, from muscle strains to nerve constriction and the dreaded sleep issues. And it isn’t just about your sleeping position either!


Issues with poor posture


Before we get carried away, it is important to preface that there currently isn’t enough evidence to scientifically prove a correlation between bad posture and sleep quality. However, what we do know is that poor posture during the day exerts unnecessary strain on your muscles and joints. This leaves them fatigued, stiff and sore.

These symptoms, like neck and lower back pain, are among some of the most common of all sleeping complaints. Our homemade attempts at self-relief aren’t exactly helping either. For example, piling up pillows for support may offer temporary relief, but it may just as likely aggravate an existing neck injury.

We’ve all had our struggles with posture or trouble falling asleep. But if you’re suffering from pain that persists abnormally long, please consult your doctor or a specialist as soon as possible. Otherwise, you can try the following suggestions to improve your posture/sleep position to get better sleep.


Remain active


Just about every professional on this topic advises you to stay active. And no, having a standing desk isn’t enough if you are just going to stay stationary before it anyway.

Related Reading: Desks: Stand or Sit?

Instead, try getting up and walking around once every hour - be it to refill your water receptacle or to use the washroom. Take the stairs instead of the lift, or even squeeze in some quick exercises that you can do during your lunch break!


Screens at eye level

Chronic hunching is awful for your posture - and your neck. The constant contorting of your neck to look at your screens, particularly for your phone, overstresses it. To solve this issue, try bringing your screens up to your eye level, with enough support for your elbow and wrists.


Ditch those high heels


Ladies, those killer heels that you absolutely adore are killing your posture (and your sleep) too! The damage that high heels cause does not stop at your feet - your ankles, knees, and lower back are all suffering. You need to feel good to look good. It is recommended that you get proper footwear that provides your foot with enough support for your day-to-day activities.


Constant drowsiness is never a good sign - sleep is the one place where you do not want to practice “no pain, no gain”. In fact, healthy sleep should be considered a key strategy for achieving success. Improve your posture and try to aim for 7-9 hours of quality sleep each night!