Woman sitting with good posture at a desk, working on a laptop, demonstrating ergonomic sitting for better posture and sleep.

Posture Reset: Simple Fixes for Better Sleep and Sitting

Sep 30, 2025

Do you ever crawl into bed after a long day, only to find that aches and pains from sitting at your desk follow you? Or perhaps you wake up feeling stiff and unrested, as if you’ve been fighting your pillow all night. If this sounds familiar, the problem might not be your mattress or your stressful job, but something more fundamental: your posture.

Poor alignment during the day creates tension that disrupts your night, while bad sleeping posture alignment prevents your body from truly recovering. This creates a frustrating cycle of discomfort.

The good news is that you can break this cycle with a few simple fixes.

This guide offers a dual approach to a 24-hour posture reset. We’ll explore how to improve your posture alignment during the day with better office habits and supportive products. Then, we’ll show you how to reset posture for better sleep with posture-friendly support at night.

By addressing both, you can finally get the quality rest you deserve.

Why Posture Affects More Than Just Your Back

When we think of posture, we often picture someone sitting or standing up straight.

But its impact goes far beyond appearances. Good posture is about maintaining the natural S-shaped curve of your spine, which allows your body to distribute weight evenly and prevents strain on muscles and joints.

Does bad posture affect sleep quality? Absolutely. Slouching at a desk all day can lead to muscle tension in your neck, shoulders, and back. This discomfort doesn't just disappear when you lie down; it can make it difficult to find a comfortable position, leading to tossing and turning.

Over time, this posture misalignment can cause chronic pain, reduce flexibility, and even affect your breathing and digestion. Essentially, the strain from your daytime habits directly impacts how posture affects rest at night.

Simple Resets for Office Workers

For many of us, long hours at a desk are unavoidable.

This prolonged sitting is a major contributor to office posture and back pain. However, with a few adjustments and the right tools, you can transform your workspace into a place of support, not strain.

1. Adjust Your Workstation

Your environment plays a huge role in your posture.

Make these simple ergonomic adjustments:

Chair Height: Your feet should be flat on the floor with your knees at a 90-degree angle.
Monitor Position: The top of your screen should be at or slightly below eye level to prevent you from hunching.
Elbows: Keep your elbows bent at a 90-degree angle, close to your body.
Move Regularly: Avoid staying in one position for too long. Get up, stretch, and walk around every 30-60 minutes.

2. Introduce Gentle Stretches

Incorporate these simple movements into your day to release tension:

Shoulder Rolls: Gently roll your shoulders forward and backwards to loosen tightness.
Chest Opener: Clasp your hands behind your back and gently raise your arms to stretch out your chest muscles, which often become shortened from slouching.
Seated Twists: Rotate your torso to each side to relieve back tension.

3. Use Posture Support Products

Even with the best intentions, maintaining perfect posture all day is difficult. This is where posture support products can make a significant difference. At Putnams, we design and handcraft ergonomic solutions to provide 24-hour support.

Office Cushions & Wedges: A sitting wedge, like our 8° Degree Sitting Wedge, tilts your pelvis forward, which helps maintain your spine’s natural curve and encourages active sitting. This small change can dramatically reduce lower back pain. Learn more about the best office chair cushions for posture.
Back Cushions & Lumbar Support: If your chair lacks proper support, a lumbar support cushion can fill the gap between your lower back and the chair, preventing you from slouching and providing essential relief. Our foam cushions for office chairs are designed to improve posture and comfort.

Sleeping Postures That Support Your Spine

How you sleep is just as important as how you sit. The goal is to maintain sleeping posture alignment, keeping your head, shoulders, and hips in a neutral position.

Back Sleepers

Sleeping on your back is often considered one of the best posture tips for day and night as it distributes weight evenly.

Support: Place a small pillow under your knees to maintain the natural curve of your lower back.
Pillow: Use a pillow that supports the natural curve of your neck without pushing your head too far forward.

Side Sleepers

This is a popular position, but it can lead to misalignment if not supported correctly.

Support: Place a firm pillow between your knees to align your hips and prevent your top leg from pulling your spine out of alignment.
Pillow: Use a thicker pillow under your head to keep it level with your spine. Our Contour Pillows are specifically designed for this purpose.

Organic British Wool Contour Pillow - Anti-Snoring - Very comfortable once you get used to a different-shaped pillow. Reduces snoring and also helps greatly with neck ache. Highly recommend. - Tom S

Stomach Sleepers

Try to avoid this position.

Sleeping on your stomach flattens the natural curve of your spine and forces you to turn your head to one side, which can strain your neck and back.

Products That Help You Align 24/7

At Putnams, we believe in a holistic approach to posture and sleep. Our handmade, durable products are developed with healthcare professionals to provide optimal spinal alignment around the clock.

Sleep Pillows: Whether you're a back or side sleeper, our range of ergonomic pillows ensures your neck and spine are correctly aligned throughout the night.
Bed Wedges: If you suffer from acid reflux or need to sleep in an elevated position, a bed wedge provides gentle, consistent support without requiring a mountain of pillows.

By investing in quality posture support products for both your chair and your bed, you create a continuous cycle of care that allows your body to function and recover optimally.

FAQs: Your Posture Questions Answered

What is the meaning of good posture?

Good posture means holding your body in a way that keeps its natural curves aligned, whether you are moving or still. It ensures your body weight is evenly distributed, which minimises strain on your muscles, ligaments, and spine.

How do you tell if your posture is good?

A quick way to check your standing posture is the wall test. Stand with the back of your head, your shoulders, and your bottom touching a wall. Your lower back and neck should be about two inches from it. When sitting, your feet should be flat on the floor and your back should be supported.

What are the 5 types of posture?

The five most common postural patterns are: ideal posture, kyphosis (rounded upper back), lordosis (exaggerated lower back curve), sway back (pelvis pushed forward), and flat back (loss of natural spinal curves).

Why is good posture important?

Good posture is important because it helps prevent pain, injury, and other health problems. It improves balance, reduces muscle fatigue, allows you to breathe more deeply, and can even boost your confidence and mood.

Take Control of Your Comfort

Your daytime posture and nighttime rest are deeply connected. Ignoring one can undermine your efforts to improve the other. By making small, conscious changes to your daily habits and investing in high-quality support, you can achieve a successful posture reset.

Stop letting aches and pains dictate your day and disrupt your night. Explore our range of handmade posture support products at Putnams and start your journey towards a more comfortable, aligned, and rested life.