Best Sleeping Positions for Better Health (Back, Side, or Stomach?)
A good night’s sleep is crucial to good health. But while people are concerned with the duration of their sleep, they don’t pay much attention to the quality of their sleep. How you sleep can affect your posture, sleep quality, respiratory and bowel function, as well as your future health. An unsupported sleeping position may lead to neck and back pain, bad sleep and tiredness.
Sleeping in the right position is not about comfort, but about the position that allows you to get the best support and sleep problems. Here we will examine the three most common positions: on the back, side or stomach and what they can do to your body.
Why Sleeping Position Matters
Your body performs repair and restoration in the hours when you sleep. NOTE THAT your back has to be in a neutral position (not too bent).
If you do not occur to sleep in a neutral position, it might:
- Stress on the joints and muscles
- Disrupt breathing patterns
- Affects blood circulation
- Cause aches and pains
Negative sleeping positions can also cause issues with time.
Sleeping on Your Back
Benefits of Sleeping on Your Back
- Neutralises the spine
- Reduces pressure on joints
- Reduces neck and back pain
- Least chance of acid reflux if head is raised
This allows your weight to be spread out, so there are no specific points of pressure.
Drawbacks of Back Sleeping
Tips for Better Back Sleeping
- Have a good pillow for your head
- Use a pillow between your knees to take the pressure off your lower back
- Prop your head up slightly
Sleeping on Your Side
Benefits of Side Sleeping
- Reduces snoring and breathing problems
- Supports digestion
- Helps reduce acid reflux
- Best for those with sleep apnea
The left side is recommended for better digestion and circulation.
Drawbacks of Side Sleeping
When sleeping on the side, some people experience shoulder pain or tingling.
Tips for Better Side Sleeping
√ Use a firm pillow for your neck
√ Put a pillow between your legs to keep your back straight
√ Bend your knees slightly
Sleeping on Your Stomach
Stomach sleeping is less popular, and is not recommended by experts.
Benefits of Stomach Sleeping
- Potentially decreases snoring
Cons of Stomach Sleeping
√ Strains the neck (by turning the head)
√ Causes lower back discomfort
√ May result in poor posture
If You Want To Sleep In This Position
- Put a small pillow or no pillow under your head
- Use a pillow under your hips to help avoid strain
Which Sleeping Position Is Best?
For Back Pain
For Snoring and Sleep Apnea
For Acid Reflux
For Pregnancy
√ Sleeping on the left side is best for circulation
√ Pillows and Mattresses Influence Position
√ Pillows and mattresses help keep you aligned
Choosing the Right Pillow
- Back sleepers need medium support
- Side sleepers need firm support
- Front sleepers need a low pillow
Choosing the Right Mattress
- Use a medium-firm mattress
- It should fit with the natural shape of your back
How to Change Your Sleep Position
It may take some time to change your sleep position, but some tips include:
- Use pillows for support
- Keep good posture
- Don’t use electronic devices before bed
- Keep a regular sleep schedule
When Should You Be Concerned?
If you’re experiencing discomfort or pain from your sleeping position, it’s time for a change. You should also see a healthcare practitioner if you have:
- Back and neck pain
- Poor sleep quality
- Waking up during the night
Final Thoughts
Your sleeping position can have a big impact on your health. Comfort is great, but you need support and position for good health. Good support and posture can help you sleep better, and wake up feeling re-energised.