Your body works to restore and repair itself during sleep. How you sleep may promote or hinder that process based on how the position supports the natural curvature of your spine.
There is a good chance you’ve never thought about a perfect sleep position. There is also a good chance that since you’ve experienced some aches, insomnia, or any other sleep-related condition, you will one day ask about sleep positions and how they affect sleep quality.
So, what is the best or worst sleeping position?
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The Back is Best
Sleeping on your back is considered the healthiest and most recommended position. If you are one of the 80 percent of Americans who have battled back pain, sleeping on your back in a reclined position can help reduce pressure on your spine and offer support to your back. It also creates an angle between your trunk and thighs, alleviating pain in your back.
However, sleeping on your back has its downsides. Some people may still complain of lower back pain, and back sleeping is also notorious for worsening sleep apnea. If you still prefer sleeping on your back with sleep apnea, ensure that you sleep with your chin pointed up to avoid obstructing your breathing.
If you experience snoring, this position might make it worse; therefore, if you have to do it, do it right. Unless the doctor explicitly advises you to sleep on your back, you can always combine it with side sleeping.
Side Sleepers Beware
Sleep Foundation states that about 60 percent of people sleep on their side. Side sleeping is considered the second best sleeping position. However, this position can only work best for your health if you keep your back straight. Sleeping on your side is known to boost your brain power. The position keeps you sharp and reduces your risk of conditions such as dementia.
Sleeping on your right side can protect your heart. In this lateral position, you can sleep with your torso and head lying on the right side, while the arm could stay under the body or slightly extended forward with some pressure to your right shoulder.
The position also improves blood flow between your heart and kidneys while keeping pressure off your liver. The downside of this position is it may force organs to shift to the right, exerting pressure on your right lung and reducing its ability to fill with air.
On your left, you sleep with your head and torso lying on the left side. It is the best side for better digestion, and the position can improve your breathing.
If you are pregnant, sleeping on your left side may require you to place a pillow under your stomach or between your knees, and this position might ease back pain and pressure on your bladder.
However, this position is not for everyone. Sleeping on your left side pushes organs to the left through gravity, and this could cause the lungs to weigh heavily on your heart, affecting how it functions.
Stomach Sleepers
Sleeping on your stomach is the least common position. You may turn your face to the side for easier breathing in this position. You might also tuck your hands underneath while your legs remain held straight. Sleeping on your stomach prevents your organs from shifting and can also reduce snoring and sleep apnea.
You can enjoy the benefits of sleeping on your stomach better if your mattress or surface you are lying on is ideal. A Nolah Original mattress firmly supports your spine, and this position might also be suitable for easing chronic muscle and joint pains.
However, sleeping on your stomach is often considered the unhealthiest position as its drawbacks outweigh its advantages. Sleeping on your stomach could disturb your spine’s neutral position, causing neck, back, shoulder, and joint pains. A strained back affects sleep quality, and you may wake up with pains and aches in the morning.
Why You Need Sleep
Sleep is an essential function that allows your body and mind to recharge and leave you alert, refreshed, and ready for the day. A good night’s sleep helps you stay healthy and stave off diseases. If you don’t get enough sleep, your brain will not function properly.
Chronic sleep deprivation, on the other hand, can lead to severe health conditions such as diabetes, high blood pressure, heart failure, or stroke. To get enough sleep ensure that your bedroom is comfortable, exercise regularly, and avoid eating large meals a few hours before bedtime.
