Sleeping makes for a large chunk of your life. Even though you sleep for about 8 to 9 hours, it's still the longest time you spend with yourself in calm. Sleeping is much more than this. Your sleep positions say quite a lot about your sleep quality and health. If you prefer a position that troubles you, switch it up a little!
Many sleep positions can either help or harm your health. People prone to frequent body pain or suffering from medical conditions might have to try some adjustments in their sleep positions to prevent such issues while sleeping. Giving up your favorite sleeping posture and adapting a new one overnight is difficult. You might have to practice it for some time and try a few things to speed the process up.
Want better sleep? Try a new sleep position that fits your needs. It could help! But remember, it's not the only answer. If you do not wish to change your posture, you can just modify your current preferred sleeping positions, only if they do not work for you the way you want.
What Are Some of the Best Sleeping Positions?
Let us learn more about these sleeping postures and whether or not they are suitable for us:
The sleep position best for you aligns your spine from hips to head. It's dependent on your health and comfort. Still, some positions are better than others. Side or back sleep is healthier than stomach sleep. In these positions, your spine is more easily balanced and supported, easing pressure and letting your muscles chill out and recuperate.
Changing your sleep positions can work wonders if you struggle with back pain or other health conditions. It could be beneficial to experiment with sleeping differently for improved rest. During a research study, adults suffering from back pain were taught to sleep either on their back or side to find relief. Remarkably, they observed significant pain reduction in just a month.
Getting used to a new sleeping position can take a while. But if you find comfort in sleeping on your stomach, don’t feel pressured to change it. Investing in the correct mattress and pillow can reduce your chance of experiencing pain and maximize spinal alignment.
Side Sleeping
Over 60% of individuals prefer to sleep on their side, with men tending to do so longer each night than women. As kids, we tend to distribute our sleep across various positions equally. However, by the time we reach adulthood, an evident preference for side sleeping develops. As we grow older, our spines become less flexible, which could explain why older adults find it more comfortable to sleep on their side.
Sleeping on your side can indeed do wonders for your health. It encourages a better alignment for your spine and is the most minor likely sleep position to cause back pain, especially when you prop yourself with pillows. Plus, side sleeping may also help alleviate heartburn and snoring. This makes it a particularly good choice for:
- Older People
- Pregnant Women
- People suffering from acid reflux
- People who snore or have sleep apnea
- People prone to back pain
Best Sleeping Position for Pregnant Women
Experts suggest that pregnant women should consider sleeping on their side with their knees slightly bent. This position, particularly on the left side, makes for more comfortable rest as it takes the stress off a growing belly.
It allows your heart to pump blood more efficiently throughout your body. The left side is touted as being best because it eases any pressure on your liver and helps ensure a healthy blood supply to the unborn baby, uterus, kidneys, and your heart.
If sleeping on your left side while pregnant is causing discomfort, feel free to switch things up and rest on your right side occasionally. This helps by taking some pressure off your left hip. To further ease the tension, try positioning pillows beneath your belly, between your legs, and against the small of your back.
Best Sleeping Position for People With Back Pain
The top sleep pose is side-lying with a padding positioned between your knees. This can ease discomfort for those with neck or back aches. Pick a pillow whose thickness matches the gap between your neck and shoulder. With a plump pillow, your neck aligns with your spine in a side sleep position. This wards off body pain while keeping a proper posture during sleep.
Is Side Sleeping Bad?
People suffering from shoulder aches or concerned about skin lines should avoid side sleeping. To keep shoulder discomfort or stiffness at bay, change sleeping postures now and then. Use the right pillow and mattress when you sleep on your side.
Make sure your mattress lets your hips and shoulders sink deeper than your middle spine. Side sleeping might lead to facial wrinkles. Your face rubs the pillow, stretching and squeezing your skin.
Which Side is Better?
Already a side sleeper and aiming for better? Choose to sleep on your left, not your right. Sleeping on the right side can stress your inner organs. This is why experts suggest the left side for pregnant women and those with acid reflux or GERD. Sleeping on the right might make heartburn worse.
Sleeping unsymmetrical can cause morning discomfort. So, use pillows for a better side sleeping position. They should line up your spine from hips to head. Keep pillows on both sides to stay put and a small one between the knees to balance the hips.
Back Sleeping
Back sleeping is the second-favorite sleep position. It rivals the benefits of side sleeping. Lying flat on your back keeps your spine aligned. It equally spreads body weight, avoiding potential neck or back pains. Sleeping on your back will also help you eliminate nasal congestion or other related allergic outcomes as long as you maintain your body upright.
Sleeping on your back also helps to improve the texture of your skin. Keeping your face upward prevents the skin from being pressed against a pillow or mattress, preventing wrinkles.
Back sleeping helps you in many ways:
- Proper Lumbar spine support
- Keeps wrinkles away
- Prevents neck pain
- No nasal congestion
Best Sleeping Position for Neck Pain
To ease neck pain, the top sleep posture is on your back. This stance stops the incorrect alignment that happens when you sleep on your side or tummy. To dodge neck discomfort, opt for a pillow that props up your neck but allows your head to nestle in. Memory foam pillows are usually very snug and cradle your head perfectly. Or, you could twist a towel under your neck and nab a flatter pillow for your head.
When sleeping on your back, have your arms in matching spots. For instance, both arms resting by your sides are better than one perched on your forehead. The latter can wreak unevenness in your back and trigger shoulder or neck pain.
Stomach Sleeping
Most folks don't prefer to sleep on their stomach. Studies show we slumber less than 10% of the time in this pose. Yet, stomach sleeping is not all bad. It can help lessen snoring by freeing up your breathing path. Although, breathing in this position might require more effort because your ribs need to fight gravity, causing you to exert more energy and leading to less refreshed sleep.
Despite some pluses, stomach sleeping is not advised for everyone. Specific individuals should steer clear of stomach sleeping such as:
- People with neck and nack pain
- Expectant mothers
- People with wrinkle-prone skin
Stomach sleeping offers the least back support among sleep positions and boosts the pressure on the spine. This can lead to discomfort or pain upon awakening.
How to Sleep Properly as a Stomach Sleeper?
Put a slim pillow under your hips to help level your spine and ease tension. A hard mattress can also help avert the spinal problems associated with sleeping on your stomach.
Your ideal sleep position is the one that allows you to have a good night's sleep without interruptions. If you wake up in the morning feeling refreshed and without any discomfort, your sleep position is likely just fine. Don't feel compelled to alter it.
But, if you feel that a different position might improve your sleep quality, give it a shot. Switching positions requires patience. Use the mentioned tips to assist you in adjusting to the new position.
Final Thoughts
Your sleep position plays a significant role in your overall health and comfort. Opting for positions like side or back sleeping can effectively align your spine, alleviate pressure points, and reduce discomforts such as back pain or snoring. Pregnant women may find sleeping on the left side beneficial for circulation and minimizing pressure on their growing belly.
Back sleeping offers benefits like preventing neck pain and facial wrinkles. While stomach sleeping can lessen snoring, it may strain your neck and back. Ultimately, the best position depends on individual needs and preferences, so finding what works best for you with the proper support is critical to a restful night's sleep and optimal health.
Sources:
Sleep Foundation: Best Sleeping Positions
