A good night’s sleep is about more than hours; it’s about how you sleep, too. Research has shown that about 35% of adults have poor sleep quality, frequently associated with their posture. The way you position your body at night can influence your spinal health, breathing habits, digestion, and may influence back and neck pain, either promote it or lessen it!
In this blog we are going to outline the best sleeping positions for a restful night’s sleep with supporting facts, figures, and health benefits.
Best Sleeping Positions
When it comes to restful sleep, your sleeping position may be just as important as the amount of sleep you receive. The best sleeping positions will allow you to relax during rest, stabilize your spine, improve your breathing, and reduce common issues, including neck stiffness, acid reflux, and even premature wrinkles.
Here's a look at the healthiest sleeping positions:
1. Back Sleeping
Sleeping on your back, also known as the supine position, is the typical "straight-line" position. The body rested flat on the mattress, with the head supported and arms resting naturally to the side of the body's torso or across the belly. The legs may remain straight or comfortably positioned a little away from each other.
During back sleeping the body experiences openness and symmetry with the spine in neutral, and it has an even weight distribution that can feel, for many people, very light and effortless, as if the bed is carrying the body evenly across the head to the toes.
When the face is up and not on the pillow, the position feels clear, relaxed, and stable, it feels as if it's a position designed for complete stillness.
Benefits of Back Sleeping
- Promotes healthy alignment of the spine, and may minimize neck or back pain.
- When the head is elevated somewhat with a pillow, it helps minimize symptoms of acid reflux and heartburn.
- Minimizes pressure points and is optimal for people with joint pain.
- Decreasing facial compression against the pillow may help reduce the chances of premature wrinkles.
Drawbacks of Back Sleeping
- Can increase the effects of snoring or sleep apnea, as gravity pulls the tongue and soft tissues back into the airway.
- Not recommended for pregnant women, especially later in pregnancy.
Best for: People seeking spinal support, headache prevention, or reduced acid reflux.
Side Sleeping
Side sleeping is typically the most natural position. The body is turned with one side against the mattress, legs either straight or slightly bent, and the head on a supportive pillow.
The arms may be extended in front of the chest, tucked under the pillow, or encircling a body pillow for extra comfort. Side sleeping offers a sensation of being "cradled" because one side feels heavy and "mashed" on the bed and the other is light and "free."
It is protective and grounding; it may feel as though the body is resting in a natural curve. Many shift from side to side throughout the night, finding their own balance of comfort and support.
Benefits of Side Sleeping
- Enhances airflow and reduces snoring, making it a good choice for people with sleep apnea.
- The left side is very good for digestion and helps to minimize acid reflux since gravity weighs the stomach acid down.
- Right side can relieve the pressure on the heart, making it more comfortable for some cardiovascular issues.
- For pregnant women, sleeping on the side promotes better circulation since it takes the pressure of the uterus off of major veins.
Drawbacks of Side Sleeping
- Sleeping on your side can start to cause stiffness in the shoulder or hip without the right mattress and pillow.
- Side sleeping can also cause creases in the skin and wrinkles.
Best for: Pregnant women, snoring or GERD issues, and lower back pain.
Fetal Position
The fetal position goes beyond side sleeping, as it curls the body into a circular shape. The knees draw in toward the chest, the chin may tuck a bit, and the arms often fold into the body or wrap around the legs or pillow.
It is a cozy, instinctive position that resembles how babies sleep in the womb. The position gives a warm feeling of safety, with the whole body curved inward, and enclosed within itself.
Many people unconsciously assume the shape at night, seeking expression from surrounding warmth, safety, comfort, or emotional assurance - it is comfortable and naturally soothing, nothing more natural than self-embrace.
Benefits of Fetal Position
- Lessens snoring and alleviates symptoms of sleep apnea.
- Enhances blood circulation in pregnant women, especially when lying to the left.
- Provides a warm and comforting position for those struggling to relax.
Drawbacks of Fetal Position
- Curling up too tightly can prevent diaphragmatic breathing and reduce oxygen intake.
- Can lead to stiffness in the joints and spine if regularly practiced without stretching.
Best for: Pregnant women, those who like a curled-up position, and individuals with snoring issues.
What Sleeping Position is Not Good for You?
Although most positions have distinct comfort and health advantages, sleep experts tend to agree that one position is universally known to be the least supportive of the body—sleeping on your stomach.
In this position, the body is flat against the mattress with the back and stomach down, arms usually extended overhead or under the pillow, and the head turned sharply to either side to breathe. Read more to know what kind of pillow does a stomach sleeper need?
At first, it may feel cozy or grounding, especially for the individuals who enjoy the "hugging" feeling of the bed, However, the alignment is not natural. The spine is arched in a biomechanically unfavored position, the lower back is under unnecessary strain, and the neck is twisted for hours at a time.
Although this position may do so much to collapse your curves creates pressure on the muscles and joints, and stress on the shape of the spine, with most of your weight sinking into the body, creating flattening curvature. Stomach sleeping can also lead to gastroesophageal reflux issues.
Many stomach sleepers wake up stiff, sore or unable to move their arms after sleeping in this position because of restricted circulation. While we may be able to sleep or nap for some time out of the day in the belly, over many years, the position will likely lead to chronic pain patterns and restless nights.
Tips to Sleep in the Right Position
Adjusting to a healthier sleep position takes time. The body seeks comfort, and if you've been sleeping in the same position for years, it will take time to re-train your body. Some simple changes can help you sleep in a better position, and make it feel more comfortable:
1. Choose the Right Pillow
Pillows are crucial for proper sleeping posture. Side sleepers require firm pillows to bridge the shoulder-head gap. Back sleepers need a medium pillow for neck support without pushing the head forward. Contour pillows also aid good posture.
2. Use Extra Support
Placing a pillow in the right spot can completely change how a position feels. Side sleepers often benefit from a pillow between the knees to keep the hips aligned, while back sleepers may place a small pillow under the knees to ease pressure on the lower back.
3. Train Your Body Gradually
Finding the right position for a pillow can transform the way a position feels. A side sleeper sometimes benefits from having a pillow between their knees to maintain proper hip alignment, while back sleepers can alleviate pressure on the lower back by placing a small pillow under their knees.
4. Maintain a Comfortable Mattress
If you have been sleeping in a stomach position, and want to change, practice lying on your back or side while awake, before falling asleep. You can use body pillows or cushions to help prevent you from rolling over and sleeping in your prior position, at least whilst asleep.
5. Practice Relaxation Before Bed
Engaging in stretching or simple yoga before sleep can prime your joints and muscles for good alignment. If you have a relaxed body, it is more likely to settle comfortably into a healthy sleeping position, allowing for less tossing and turning.
6. Be Patient with Adjustment
Changing positions takes time. Even if you roll over into your old position during the night, gently try to guide yourself back whenever you notice. The more you touch upon the new or better postures, the more likely your body will adopt the new and better alignment.
Final Thoughts
Quality sleep is about more than hours of sleep. Your posture when sleeping is also important. Having the appropriate sleep position when sleeping provides your spine improvement, enhances breathing and helps you rise feeling refreshed.
Back sleeping, side sleeping, and sleeping in the fetal position generally work well, whereas stomach sleeping is one you want to avoid. In making some small adjustments, such as pillows and support, you can elevate your sleep to true restorative sleep.
