Key Points

• Proper sleep position can encourage alignment in the body, from head to hips and toes, and reduce pressure from the spine.
• A healthy spine promotes better balance in the body and can help most people perform better in regular activities.
• The most common sleeping posture is sleeping on your side or side sleeping since it helps avoid back pain, heartburn, and snoring.
• The second most popular sleeping position is on your back, ideal for relieving nasal congestion and neck stiffness, provided you use an appropriate pillow.
• Though it varies depending on your health, sleeping on your side or back is generally considered a healthier option than sleeping on your stomach.

The human body is a wonderful creation that can heal itself naturally. Our body repairs and restores itself every day as we sleep. However, how well our sleeping posture maintains our spine's natural curvature might aid or hamper that process.

Nowadays, many people frequently experience aches and pains in newfound areas of their body when they wake up, which is usually a result of their sleeping posture.

Since we spend a third of our lives sleeping or simply relaxing in bed, choosing a sleeping posture that promotes physical healing is critical.

An improper position can worsen discomfort or stiffness in the arms, shoulders, or back while affecting sleep quality.

The fix for this discomfort is also quite simple if we pay attention to the factors that might be causing these problems in the first place. A correct sleeping position can reduce stress on your spine and improve your overall fitness.

Which Position is the Best Sleeping Position?

The best sleeping position is the one that supports a proper spine alignment in your body - from your head to hips and toes. Although how it can affect your health depends on your fitness and general health, a healthy spine promotes better balance in the body and can help you better manage your daily chores.

Some postures are proven healthier than others, as they help maintain spine alignment in either sleeping position. These postures support the spine by releasing pressure, allowing your body to unwind and heal.

In particular, sleeping on your back or side is better than sleeping on your stomach. If you have a medical problem or are experiencing back pain, you may benefit from trying different sleeping postures to achieve more peaceful sleep in certain situations.

There have been studies where adults experiencing back discomfort were advised to sleep on their sides or backs. The research concluded that those people experienced a dramatic reduction in pain after sleeping on their sides or backs in a few weeks.

Though getting used to a new position may take some time, don't feel compelled to switch to a different position if sleeping on your stomach suits you. With the correct mattress and pillow, you can reduce your risk of pain and enhance your spinal alignment.

Sleeping on Your Side

Have you ever noticed that kids sleep in every position possible? This is because their spines are flexible. But as we age, our preference shifts to sleeping on the side. Our spines become less elastic as we age, so lying on our sides seems more pleasant and comfortable.

Studies show that 65% of people sleep on their sides every night, with men spending more time sleeping on their sides than women.

There are various advantages to sleeping on the side;

• It is the most comfortable position for older people since it encourages proper spinal alignment, especially when pillows are used for support.
• Sleeping on the side is the best sleep position for people suffering from back pain and is immensely beneficial since it reduces pressure from the spine.
• Sleeping on the side may also reduce snoring and heartburn, making it advantageous for:
  • Pregnant mothers or women who are expecting.
  • Individuals who have acid reflux.
  • People suffering from sleep apnea or other related sleep disorders.
  • Individuals who experience back discomfort due to injury or cramps.

The Best Way to Sleep During Pregnancy

Almost all doctors recommend that pregnant women should sleep on their sides, preferably on the left side, with their knees bent. Experts believe that sleeping on one's side reduces the strain of an expanding belly, allowing the heart to pump more blood to circulate freely throughout the body.

Sleeping on the left side is also advised since it relieves pressure on the liver and promotes optimal blood flow to the heart, kidneys, uterus and other vital organs that can affect the fetus.

You can occasionally sleep on your right side to ease pressure on your left torso/hip if you find sleeping on your left side uncomfortable due to prolonged resting intervals.

Keeping pillows under the belly, between the knees, and under the back where the spine curves at the waist level can also help release stress.

Best Sleep Position for Painful Backs

The best sleep position for people with back pain is the side

position. Lying on your side can help alleviate symptoms of back pain.

It would help if you sleep on your side with a pillow or blanket placed between your knees.

Here's what you can do if you have neck pain - Use a pillow whose thickness, or loft, corresponds to the space between your shoulder and neck and place it to fit the gap, thereby supporting your neck. Sleeping this way can gradually ease your neck pain.

When you sleep on your side, a thicker pillow will help keep your neck and spine in optimal alignment, reducing stiffness and soreness.

Are there any Disadvantages to Sleeping on Your Side?

Although sleeping on your side is the best sleep position, it may not be the best position if;

• Your bed doesn't support your side sleeping - The cushioning in your bed doesn't allow your shoulders and hips to sink farther than your middle spine, affecting your spine's alignment.
• Stiffness in body - Using the wrong pillow and mattress might cause shoulder pain or stiffness. Therefore, it becomes necessary to alternate positions from time to time.
• You have prolonged shoulder trouble - sleeping on one's side can increase pain and stiffness, so it is not advised for such people.
• You are concerned about the Wrinkles - Your face is pressed against the pillow when you sleep on your side, which results in your skin being compressed and stretched simultaneously. This can also lead to facial wrinkles.

Overall, the benefits of sleeping on the side outweigh the drawbacks. The drawbacks can also be managed with fundamental changes like a change of mattress, pillow, etc.

Which Side is Better for Sleeping?

If you are a side sleeper or trying to be one, you should sleep on your left rather than your right side.

Sleeping on your left side can help you achieve the ideal sleep position, which is good for your body and its vitals.

Doctors also advise people who have acid reflux or gastroesophageal reflux disease (GERD) to sleep on their left side. Similarly, left-side sleeping is also ideal for pregnant women who undergo many changes in their bodies and need proper rest.

Sleeping on your right side puts more strain on your internal organs, which can disrupt sleep quality and affect blood circulation.

Snoring and heartburn symptoms may also worsen if you sleep on your right side.

People also tend to switch sides when sleeping, which is acceptable as long as the goal of healthy sleep is achieved.

You can use pillows to support yourself while sleeping in a side position that best aligns your spine from your head to the torso so that you sleep more symmetrically, preventing the likelihood of waking up in pain.

Pillows can also be used on both sides of your body to help you stay in place or between your knees to support your hips and lower back. Overall, choose a side that you find comfortable.

Sleeping on the Back Position

The second most common sleep position is sleeping on your back, which has many advantages over sleeping on one's side.

It's simple to maintain your spine in alignment and equally distribute your body weight when you're flat on your back, which helps to avoid any potential neck or back issues.

If you sleep on your back and maintain an upright posture, you can also get relief from allergies or stuffy nasal congestion.

There are many benefits of sleeping on your back. A few of them are as follows;

• It benefits individuals suffering from back pain - Your spine is more aligned with the rest of your body when you sleep on your back. Also, the lumbar support you get can prevent pressure on the back, thereby relieving pain.
• It can help relieve neck pain - The upright position of sleeping on the back, with the support of a small pillow, can help relieve neck pain.
• Prevents nasal congestion - It can be helpful for individuals suffering from congestion leading to a stuffy nose.
• It prevents wrinkles on your face - Since your face is not pressed against a pillow, it can slow the formation of wrinkles on your face.

Best Sleep Position for People with Painful Necks

The best sleep position for people suffering from neck pain is on their back. This position can prevent aches from misaligning of the spine when you sleep on your side or stomach.

When sleeping on your back, try to maintain identical arm postures. Both arms should rest by your sides rather than one resting on your forehead and the other elsewhere. Incorrect arm position can lead to pressure on the spine, causing more neck or shoulder pain.

Use a cushion that supports your neck and allows your head to sink deeper to avoid neck pain. Memory foam pillows can help since they take the shape of your head and neck. Alternatively, you can use a small pillow or a towel roll below your neck to support your neck against the pain.

Best Sleep Position for Congested Nasal / Stuffy Nose Problem

A congested or stuffy nose can be a severe problem as it prevents you from achieving deep sleep and also disturbs other's sleep due to excessive snoring.

People often think lying flat on your back can prevent snoring, but the result is quite the opposite, as this can exacerbate congestion in your nose.

Using proper pillows might help eliminate this problem. Pick a pillow that can optimally elevate your upper back. It will keep your spine from collapsing and open your airways, allowing you to drain your nose and prevent snoring.

Are there any Disadvantages to Sleeping on Your Back?

While sleeping on your back may be suitable for some people, it is not recommended for all. Following are a few scenarios where sleeping on your back should be avoided;

• Pregnant mothers or women who are expecting - Pregnant women should avoid sleeping on their backs because the growing baby might put additional strain on the heart and prevent proper blood flow. There are also a few studies, though not conclusive, which suggest that sleeping on the back during the later part of pregnancy may raise the risk of stillbirth.
• People suffering from sleep apnea or snoring - It is the worst sleeping position for those who snore or have sleep apnea since it can block their airway. The majority of people with position-dependent sleep apnea experience worsening symptoms when they lie on their backs.
• People suffering from specific kinds of back pain - While few people may find sleeping on their backs relieves their discomfort, it may worsen it for many others. Sleeping on your back may develop a tiny gap between your lower back and the bed surface, depending on how firm your mattress is, which could cause strain in the lower back. However, it can be fixed by placing a thin pillow under the lower back or beneath your knees to support your spine's natural curve and reduce pressure.
• Individuals suffering from acid reflux or GERD - People who have acid reflux or gastroesophageal reflux disease (GERD) should avoid sleeping on their backs as it may cause the problem to intensify further. Sleeping on their left side can significantly help such people.
• Overweight or heavy-build adults - Sleeping on their backs is not recommended for people with heavy builds. Due to the effect of gravity on our bodies, breathing while lying on our backs gets more difficult as we age or gain weight. However, switching between sleeping on your side and your back at night can help.
• Older people/Senior citizens - Similarly, older people may find breathing difficult when sleeping on their backs. Sleeping on the side is much more beneficial to them as it may support their body.

Sleeping on the Stomach Position

The one sleeping position that is not popular is sleeping on your stomach. Studies have found that only 11% of people sleep in this position despite some advantages to sleeping on your stomach.

In particular, lying on your stomach can help reduce snoring since it widens your airway. However, there is also a downside to this position. When you sleep on your stomach, your ribs bear the weight of your upper torso due to gravity. As a result, breathing through the pressure created on the ribs would require more energy, leading to less peaceful sleep.

Why you should Not Sleep on Your Stomach?

Due to its numerous disadvantages, most doctors do not advise sleeping on your stomach. People should avoid sleeping in this position in the following cases;

• Pregnant mothers or women who are expecting - Pregnant women should not be sleeping on their stomachs since this position creates pressure on the belly and can invariably affect the growth of the fetus.
• People suffering from back pain - Sleeping on the stomach offers the least support for the back and puts more strain on the spine. Your face, chest and stomach will sink into the mattress unevenly, causing your spine to be stretched out of position. Over time, this type of uneven sleeping posture might cause harm to your spine, causing backaches and problems.
• People experiencing neck pain - When you sleep with your head turned to one side, you twist your head and neck and thus misalign them with the rest of your spine. Sleeping on your stomach for long durations in this position can cause severe neck aches.
• People who are conscious of wrinkles - Sleeping in this position with your head facing the pillow or the mattress will put pressure on your face. As a result, the skin of your face will also be stretched, which can lead to wrinkles over time.
• Older people/Senior citizens - Your body loses flexibility as you age. Your joints become stiff, and bones are fragile. As such, getting up from bed becomes difficult since they must first turn their body to their sides. Therefore, sleeping on your stomach is the wrong sleeping position for such people, and older people should avoid it.

The Best way to Sleep on Your Stomach

Sleeping on stomach can affect your sleep quality if the bedding is unsuitable. Improper sleep can also cause anxiety and discomfort. However, if you enjoy sleeping on your stomach, there are a few things you can do to improve your sleep quality.

• Choose a good pillow - Use a very thin pillow to improve sleep. Doing this can prevent further spinal misalignment and discomfort caused by twisting and pushing your neck and back.
• Use a firm mattress - Some problems with spinal alignment that arise from sleeping on your stomach can also be reduced with a firm mattress. Therefore, invest in a mattress that supports your body type.
• Use support under the pelvic region - Placing a thin pillow under your pelvic region can also realign your spine and release pressure, thereby supporting your sleep.

Conclusion

The way you sleep has a significant impact on how well you sleep. Although various sleeping positions with their benefits are mentioned here, the best sleep position is the one that enables you to enjoy a restful night of uninterrupted sleep and make your morning feel energized without any aches and pains.

Your sleep position plays an important role in the quality of your sleep. If a new position can help you sleep more comfortably, go ahead and try that position.

Switching positions is among the several tactics you should implement to improve your sleep.