The Alexander Technique and Sleep     

The Alexander Technique sets out to change our habits of use.  Whenever we do things without thinking (“on autopilot”) our movement, posture and general way of being is governed by our unconscious habit patterns.  When applying the Alexander Technique we are required to be conscious of our use.  By paying attention to ourselves we can choose to let go of habitual tensions and reactions, in order to gain ease, poise and expansion of our bodies and minds.

What does this have to do with sleeping, during which we are, of course, unconscious?

 Many people with sleep problems find that they sleep better after they begin learning the Alexander Technique.  After a few lessons they start to conduct their everyday lives with less tension and so find it easier to relax into sleep.  With practice, Alexander thinking enables us consciously to release muscular tension and with the mind occupied in this productive way there is less opportunity for unproductive worries to take over and keep us awake.  Many people take Alexander Technique lessons to help with back pain or neck and shoulder pain.  As their pain lessens so they find it easier to sleep.

We all have our favourite, habitual position in which we go off to sleep.  This can be, as with all habits, difficult to change.  But not impossible!  Perhaps you have had to change your usual sleeping position as a result of an injury or operation?  It feels wrong and awkward at first but as you persevere it becomes more and more comfortable and eventually feels normal.  This process has to be gone through whenever we make a change and is a common experience for those learning the Alexander Technique.

 A part of learning the Technique is to lie in the “semi-supine” position (on your back with knees bent up and head resting on some books) for 15 minutes a day.  This time is spent giving oneself over to gravity, releasing areas of tension so that the body (and especially the spine) can begin to let go of distortions and regain its natural length and width.  Have a picture of this in mind as we consider sleeping positions.

 Sleeping on one’s stomach is not usually a good idea because the head has to be turned to one side and the neck is twisted. 

 When sleeping on one’s side, a good pillow will support the head so that the neck is neither sloping too far up nor down.  The space between the ear on the pillow and the shoulder on the mattress needs to be filled by the pillow.  People with low back pain benefit from having a cushion between their knees.  This helps to avoid twisting the back which otherwise happens as the upper leg falls over the lower leg.  Think back to the semi-supine position and turn it over on its side - shoulders above one another, hips above one another and knees above one another.  Those with neck and shoulder pain or RSI may benefit from having a pillow in front of them to support the uppermost arm and help prevent the upper shoulder falling forward and down.

 Referring, once again, to the semi-supine position (where the knees are bent up) suggests that when sleeping on one’s back it can be helpful to have a pillow under the thighs and knees as this eases the lower back.

 Whichever position you settle for, think about letting yourself be supported, giving yourself over to gravity and releasing any tension held in your muscles.

 Don’t sleep tight, sleep freely!