What sleeping position is best? Your sleeping position matters more than you may realize.
What sleeping position is best?
What that looks like for you depends on your specific health state and what you find comfortable. The optimum sleeping posture is one that encourages healthy spinal alignment from your hips to your head.
If you suffer from back pain, pregnancy, allergies, acid reflux, or other health conditions, it may be beneficial to try a different sleep position to promote more restful sleep. In one study, a group of adults with back pain was taught to sleep on their backs or their sides. And they reported feeling significantly less pain after just four weeks.
Pregnancy-friendly positions for sleeping
What sleeping position is best if you’re pregnant? For expectant moms, the side sleeping position relieves the pressure of a growing belly, enabling the heart to pump and blood to flow easily throughout the body.
In particular, sleeping on the left side is advised because it prevents pressure on the liver. And it facilitates healthy blood flow to the fetus, uterus, kidneys, and heart. Experts advise pregnant women to sleep on their sides with their knees bent.
During pregnancy, if you experience discomfort sleeping on your left side, you can occasionally switch to your right side to ease pressure on your left hip. You can also reduce stress by putting cushions under your stomach, between your knees, and at the small of your back.
Sleeping position for back pain
What sleeping position is best if you have back pain? Side sleeping can help those with neck or back discomfort, and it is the greatest position for lower back pain when a pillow or blanket is placed between the knees.
Choose a pillow with a loft, or thickness, that corresponds to the distance between your neck and your shoulder. A thicker cushion will help keep your neck and spine in good alignment while you sleep on your side, reducing stiffness and soreness.
Sleeping position for acid reflux
Sleeping on your right side may put more pressure on your internal organs, which is why experts advise against it for pregnant women and those who suffer from acid reflux or gastroesophageal reflux disease (GERD).
Less symmetrical sleeping positions increase the likelihood that you may awaken with pain symptoms. Use pillows to allow a side sleeping position that aligns your spine from your hips to your head. Place pillows on either side of your body to keep yourself in place.
Fetal position
More than 4 out of 10 people prefer the fetal position. Which involves sleeping on your side with your bent legs curled in toward your body. It has been observed that women are twice as likely to prefer this position than men. For the most part, this position is healthy because it allows your spine to rest in its natural alignment.
Sleeping Tip. If you want to make the fetal position more comfortable, make sure your posture is loose and relaxed when you curl up. Keep your legs relatively extended, and you can even try sleeping with a pillow between your knees.
Lying on your back
Sleeping on your back, which uses gravity to keep your body in an even alignment across your spine, can help relieve any additional pressure on your back or joints and provide the majority of health benefits. Sleeping on your back also preserves your spine and eases hip and knee problems.
Lying on your side
Sleeping on your side is typically healthy for you because it aids in digestion and may even lessen heartburn. Side sleeping is comparable to sleeping in the fetal position. But unlike the fetal position, your legs aren’t drawn in close to your body.
When you sleep on your left side, gravity can help in the process of transferring waste from your small intestine to your large intestine at the ileocecal valve. Which is situated in the lower right abdomen and connects your small intestine to your large intestine.
Despite these benefits, sleeping on your side may not always be the best choice as it might result in tight jaw muscles and stiff shoulders on that side.
Placing a pillow between your lower legs will help with better hip alignment, preventing low back pain.
Lying on your stomach
If we had to rank sleeping positions, stomach sleeping might be at the bottom of the list. It is important to note that sleeping on your stomach can reduce your risk of snoring and sleep apnea. Unfortunately, the advantages of resting on your stomach don’t last long because it can cause back and neck pain and overwork your muscles and joints, leaving you feeling stiff and worn out when you awaken.
Try sleeping without a pillow to make lying on your stomach more comfortable by relieving the strain on your neck. Or place a pillow under your pelvis to relieve lower back discomfort. Back pain can be relieved in these ways.
How to choose the best sleeping position
Which sleeping position is best for you? How do you decide? There isn’t a single approach that works for everyone. So you’ll need to try a few to find one that’s cozy and leaves you feeling relaxed (and pain-free) when you wake up.
Sleeping on your side supports proper spinal alignment and is the position that is least likely to cause back pain, especially when supported with pillows.
When in doubt, listen to your body. If you find it difficult to fall asleep in a particular posture, don’t force it.
Key Takeaway
Your sleeping position matters more than you might think. Try keeping a sleep diary for a week or two to help you figure out the best sleep scenario for your needs. You can keep track of any changes in your sleeping habits.
Due to the fact that resting on one’s right side relaxes the muscles that connect the stomach to the esophagus, or food pipe, those who suffer from heartburn may find it beneficial to sleep on their left side.
Learn more about Healthy Sleep here.
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