Your body works on it while you sleep restore and repair yourself Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference . Your sleeping position can either help or hinder this process, depending on how effectively it supports the natural curvature of your spine. It's also common for people to wake up in the morning with brand new pains, sometimes due to sleeping position.
We spend a third of our lives Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference Sleep or rest, so it's important to choose a sleeping position that helps your body recover. A proper sleeping position can relieve stress on your spine, while an unhealthy position can increase and contribute to pain or stiffness in your back, arms, or shoulders inferior sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference .
What is the best sleeping position?
The best sleeping position is one that promotes healthy spinal alignment from the hips to the head. What that looks like for you depends on your personal health situation and what you find comfortable.
However, there are some positions that are considered healthier than others. In particular, sleeping on your side or back is considered more beneficial than sleeping on your stomach. In each of these sleeping positions, it is easier to support and balance your spine, which relieves pressure on spinal tissues and allows your muscles to relax and recover.
However, if sleeping on your stomach feels good to you, don't feel compelled to change. With the right mattress and pillow, you can minimize your risk of pain and improve spinal alignment.
Different sleeping positions offer different benefits, which can be helpful for you if you are struggling with back pain, pregnancy, allergies, heartburn or other health problems. In these cases, it may be worth trying a new sleeping position to allow for a more restful night's sleep. In one study, a group of adults with back pain were taught to sleep on their backs or sides. They experienced significant pain relief in just four weeks.
Adjusting to a new sleeping position takes time, but it is possible. Be patient with yourself and use pillows to train your body to the new position.
sleeping on your side
More than 60% of people sleep on their side, with Men spend more time on the side Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference every night as women. As children we divide our nights by sleeping in all positions equally, but in adulthood we have a clear preference for itside sleeparises. The flexibility of our spine decreases with age, whichside sleeping positionmore convenient for older adults.
Side sleeping offers several benefits. It promotes healthy spinal alignment and is the sleeping position least likely to cause back pain, especially when supported with pillows. Side sleeping can also decrease heartburn Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference and snoring Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference , making it a better sleeping position for people withsleep apneaor acid reflux.
Side sleeping can be particularly beneficial for:
- Pregnant woman
- people with acid reflux
- people with back pain
- People who snore or have sleep apnea
- Elderly people
Best sleeping position for pregnancy
Experts recommend thatthose who are pregnanton the side sleeping with knees bent Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. See full reference . The side sleeping position relieves the pressure of a growing belly, allowing the heart to pump and blood to flow easily throughout the body. The left side in particular is recommended as it prevents pressure on the liver and promotes healthy blood flow to the fetus, uterus, kidneys and heart.
If you choose to sleep on your left side during pregnancy, you can switch to your right side every now and then to relieve the pressure on your left hip. You can also relieve tension by placing pillows under your stomach, between your legs, and in your lower back.
Best sleeping position for back pain
The best sleeping position forlies on your side with a pillow or blanket between your knees. Side sleeping can also reduce symptoms for people with neck or neck painback pain.
Choose a pillow with a height or thickness that matches the distance between your neck and shoulder. With a thicker onepillow, your neck stays aligned with your spine while sleeping on your side, preventing pain and soreness while maintaining proper alignment.
Are there disadvantages to side sleeping?
The side sleeping position is not recommended for:
- people with shoulder pain
- People worry about wrinkles
Sleeping on your side can cause pain or tightness in your body Shoulders Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference , so it is good to change position occasionally and use the most suitable pillow and mattress. Make sure your mattress has enough "give" to allow your hips and shoulders to sink lower than your mid-spine.
Side sleeping can also help facial wrinkles Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference , as your face is pressed against the pillow, stretching and compressing the skin.
Is one side better than the other?
If you're already a side sleeper and want to opt for that gold star, opt to sleep on your left side instead of your right. Sleeping on the right side can increase pressure on your internal organs, which is why experts recommend the left side for pregnant women and sleepers with acid reflux or gastroesophageal reflux disease (GERD). Sleeping on your right side can also increase heartburn symptoms.
Sleeping less symmetrically can increase the risk of pain symptoms upon waking, so use pillows to achieve a side sleeping position that aligns your spine from hips to head. Place pillows on either side of your body to hold yourself in place and place a small pillow between your knees to balance your hips.
Sleep on your back
The supine position is the second most popular sleeping position, with many advantages that rival the side sleeping position. When you lie flat on your back, it's easy to keep your spine aligned and your body weight evenly distributed, eliminating potential neck or back pain. Sleeping on your back can also relieve congestion from a stuffy nose or allergies, as long as you prop yourself up in an upright position.
Your skin will also benefit from itback sleeping position. Since you are looking up, no pillow or mattress is pressing against your face and contributing to wrinkles.
Sleep backcan be particularly beneficial for:
- People with low back pain
- People worry about wrinkles
- people with neck pain
- people with nasal congestion
Best sleeping position for neck pain
The supine position is the best sleeping position for neck pain as it prevents poor posture that can occur when lying on your side or stomach. To prevent neck pain, use a pillow that supports your neck while allowing your head to sink deeper. Memory foam pillows or pillows with a head divot are good options. Alternatively, you can roll a towel under your neck and use a flatter pillow for your head.
If you sleep on your back, try to keep your arms in similar positions. For example, resting both on your sides is preferable to resting one on your forehead, as this creates an unevenness in the spine that can contribute to shoulder or neck pain.
Best sleeping position for stuffy nose
If you're struggling with allergies or a stuffy nose, use pillows to support your upper back so you're in a more upright position without collapsing your spine. This positioning can allow your airway to stay open and can help clear your nose. Avoid lying flat on your back as it can increase nasal congestion Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference .
Are there any downsides to sleeping on your back?
The back sleeping position is not recommended for:
- Pregnant woman
- People who snore or have sleep apnea
- People with some types of back pain
- People with GERD or acid reflux
- heavier adults
- Older Adults
Back sleeping is the worst sleeping position for people with snoring andsleep apneabecause it makes you vulnerable to airway collapse. More than half of people suffer from positional sleep apnea, which means that the severity of their symptoms increases when they lie on their back.
While some people find relief from the back sleeping position, others find that it increases their back pain. Depending on the firmness of your mattress, a small gap may form between your lower back and the mattress surface, which can lead to uncomfortable tension in your lower back. You can fix this by placing a thin pillow in this area or placing a pillow under your knees instead. Either way, you relieve pressure while supporting the natural curvature of your spine. You can also alternate between back and side sleeps during the night.
The sleeping position on your back is not recommended for pregnant women because a growing baby can put pressure on the heart and make it harder for blood to flow. Theoretical postulate may indicate this Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See full reference that sleeping on your back during the third trimester may increase your risk of stillbirth, although conclusive evidence is lacking.
Those with acid reflux or GERD should also avoid sleeping on their backs. GERD episodes are more common in this position and can begin as little as a minute after transitioning to the supine position.
Finally, as we get older or heavier, it becomes more difficult to breathe when we are lying on our backs due to the pressure of gravity on the body. Switching to a side sleeping position may be a better option for heavier and older individuals.
Sleep on your stomach
Stomach is the most unpopular sleeping position. Research shows that we sleep less than 10% of our night in this position.stomach is sleepingbut has some advantages. Namely thebelly is sleepingPosition can help relieve snoring by opening your airways. However, your ribs have to work against gravity to breathe in this position, which can force you to use more energy and thereby make your sleep less restful.
What's Wrong With Stomach Sleeping?
The stomach sleeping position has several disadvantages and is not recommended for most people. In particular, the following people should avoid sleeping on their stomachs:
- Pregnant woman
- People with neck or back pain
- People worry about wrinkles
The prone position provides the least support for the back of any sleeping position and increases pressure on the spine, sometimes causing pain upon waking. To sleep on your stomach, you must sleep with your head to the side, invariably rotating your neck and head out of alignment with the rest of your spine. If your mattress isn't firm enough, your stomach and hips will sink into the mattress and your spine will uncomfortably straighten out of alignment. This type of asymmetrical sleeping position can have a negative impact on your spine over time.
Sleeping on your stomach can also contribute to facial wrinkles as your face is pressed against the pillow or mattress surface.
This is how you sleep better on your stomach
Without the right pillow and mattress, the stomach sleeping position can easily lead to pain. However, it is possible to sleep well in this position. If you like sleeping on your stomach, try a very thin pillow or no pillow at all. This way you can avoid tilting your neck back and up, which leads to further spinal misalignment and discomfort. Place a thin pillow under your hips to further balance the spine and relieve pressure.
A firm mattress can also prevent some spinal alignment issues that result from sleeping on your stomach. If your mattress is firm, you are unlikely to sink deep into the mattress surface and straighten your spine out of alignment.
The best sleeping position for you is the sleeping position that allows you to enjoy a restful night of uninterrupted sleep and wake up refreshed and pain-free in the morning. If that describes your current sleeping position, don't feel compelled to change it. However, if you think a new position might make your sleep more comfortable, try a different position. Be patient and use the strategies mentioned to adjust to the new position.
Your sleeping position plays a crucial role in the quality of your sleep. The change is just one of many.