The way you sleep at night can make a huge difference in how you feel during the day. Discover potential pitfalls of your slumber style and how to fix ensuing aches and pains. You spend about a third of your life sleeping; it's time that should feel relaxing and mentally and physically restorative.

But depending on the position you rest in, your nightly slumber could contribute to a range of daytime problems. Pain in the lower back and neck, numbness in your arms and fingers, chronic shallow breathing (which, in turn, leads to low energy) -- these can all result from snuggling up the "wrong" way.

"Sleep is when your body recovers," says chiropractor Lisa Kirsch of Tribeca Chiropractic in New York City. "If your sleeping position forces your spine out of alignment or compresses your muscles, nerves, or organs, your body can't heal itself effectively."

The ideal position? On your back with no pillow, says Jonathan FitzGordon, an alignment specialist in private practice in Brooklyn, New York. "It's optimal because it allows your spine to rest with its natural curves in place." But if you can't fall asleep that way -- or if you unconsciously roll into other positions -- you can still take steps to mitigate any resulting problems. To that end, Kirsch and FitzGordon helped us identify the three most common troublesome sleeping styles --and key stretches to counteract their ill effects.

"Animals stretch as soon as they wake up," says FitzGordon. "Kids do, too. Sadly, adults don't." All it takes is about 10 minutes each morning to reinvigorate yourself, say our experts. So roll out of bed and make the following moves part of your wake-up routine.