At a Glance:
What Is the Best Sleeping Position?
Let's face it: even when we don't get eight hours of sleep, sleep plays a significant role in our lives. But it's more complicated than you may imagine. Your sleeping position has a significant impact on the quality of your sleep, so it might be time to change.
Different sleeping positions offer various advantages. You might need to change positions to help manage any pain or other health issues you're dealing with. Changing your usual sleeping position can be worthwhile to try, even though it might not be possible in one night.
The key to enhancing your sleep quality may lie in gradually training yourself to sleep in a different position. But don't worry about it if you don't feel comfortable doing that. To make sure you're getting the most out of your preferred sleeping position, you can also try modifying it.
What Is the Best Sleeping Position?
The ideal sleeping position encourages a healthy spine alignment from the hips to the top of the head. Depending on your personal health situation and what feels comfortable for you, that will look different.
Having said that, some jobs are seen as healthier than others. Particularly, sleeping on the side or back is said to be healthier than doing so on the stomach. Maintaining your spine supported and balanced in either of these sleeping positions is simpler, relieving pressure on the spinal tissues and allowing your muscles to unwind and recover.
Don't feel compelled to change your position, though, if sleeping on your stomach feels comfortable to you. The right mattress and pillow can reduce your risk of pain and enhance spinal alignment.
If you suffer from back pain, allergies, acid reflux, are pregnant, or have any medical problems, changing sleeping positions can be beneficial to you. For more restful sleep under these circumstances, attempting a different sleeping position can be worthwhile. In one research, adults with back discomfort were taught to sleep on their backs or sides. In just four weeks, they had tremendous pain alleviation.
It can take some time to become used to a new sleeping position, but it is achievable. Use pillows to assist your body in adjusting to the new posture while being patient with yourself.
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MattressesSleeping on Your Side
More than 60 percent of people sleep on their sides, with men spending more time on their sides each night than women. As children, we split our nights by sleeping in all positions equally, but by adulthood, a clear preference for side sleeping emerges. The flexibility of our spine decreases as we age, which may make the side sleeping position more comfortable for older adults.
Sleeping on your side offers several benefits. It promotes healthy spinal alignment and is the sleep position least likely to result in back pain, especially when supported with pillows. Side sleeping also may reduce heartburn and snoring, making it a better sleeping position for people with sleep apnea or acid reflux.
Best Side Sleeper Mattress:Aireloom® Preferred Collection Streamline™ Wrapped Coil Firm Queen Mattress
Side sleeping may be particularly beneficial for:
- Pregnant women
- People with acid reflux
- People with back pain
- People who snore or have sleep apnea
- Older people
Best Sleeping Position for Pregnancy
Pregnant women are advised to sleep on their sides with their knees bent. The strain of a growing tummy is relieved when resting on your side, allowing the heart to pump and the blood to circulate freely throughout the body. The left side is especially advised since it relieves pressure on the liver and promotes normal blood flow to the heart, kidneys, uterus, and kidneys.
You can occasionally switch to sleeping on your right side to reduce pressure on the left hip if sleeping on your left side during pregnancy causes you any discomfort. Pillows at the small of the back, between the knees, and under the belly can also help you relax.
Best Sleeping Position for Back Pain
On your side with a cushion or blanket placed between your knees is the ideal sleeping posture for lower back pain. Neck or back discomfort sufferers may find relief from their symptoms by sleeping on their sides.
A pillow's loft, or thickness, should correspond to the space between your neck and shoulder. Using a thicker pillow can prevent pain and soreness while sleeping on your side and keep your neck in proper alignment with your spine.
Are There Any Drawbacks to Sleeping on Your Side?
The side sleeping position is not recommended for:
- People with shoulder pain
- People worried about wrinkles
When you sleep on your side, your shoulders may become uncomfortable or tense; therefore, it's a good idea to switch positions sometimes and utilize the right pillow and mattress. Make sure your mattress has enough give for your hips, shoulders, and upper spine to sink in deeper than the middle.
Since your face is pressed up against the pillow while you sleep on your side, the skin is stretched and compressed, which can result in facial wrinkles.
Is One Side Better Than the Other?
If you already sleep on your side and want to earn extra points, choose your left side rather than your right. For pregnant women and those with acid reflux or gastroesophageal reflux disease (GERD), experts advise sleeping on the left because doing so may put more pressure on your internal organs. Additionally, sleeping on your right side can make heartburn symptoms worse.
Use pillows to prop yourself up on your side in a position that aligns your spine from your hips to your head because sleeping less symmetrically can increase your risk of experiencing pain symptoms when you wake up. To maintain your position, place pillows on either side of your body. You can also even out your hips by putting a small pillow in the space between your knees.
Sleeping on Your Back
The second most frequent sleeping position is on the back, which offers many advantages over lying on one's side. Sleeping flat on your back, it's simple to maintain spinal alignment and distribute your weight evenly, avoiding any potential neck or back pain. As long as you prop yourself up in an upright position, sleeping on your back can also help you feel less congested by allergies or a stuffy nose.
Additionally, sleeping on your back is better for your facial skin. You aren't causing wrinkles on your face by sleeping with a pillow or mattress against it because you are facing upward.
Best Back Sleeper Mattress: Serta® iComfort® Hybrid CF3000 Hybrid Medium Queen Mattress
Back sleeping is:
- For people with lumbar spinal pain
- For people worried about wrinkles
- For people with neck pain
- For people with nasal congestion
- The best sleeping position for sciatica
Best Sleeping Position for Neck Pain
The greatest sleeping position for neck pain is on the back since it avoids the misalignment that might happen when lying on one's side or stomach. Use a pillow that supports the neck while allowing your head to drop further to reduce neck pain. Good options include pillows made of memory foam or pillows with a head divot. You can also use a flatter pillow for your head and roll a cloth under your neck as an alternative.
Aim to keep your arms in similar positions while sleeping on your back. For instance, it is better to have both by your sides rather than one resting on your forehead because the unevenness in the spine might lead to shoulder or neck problems.
Best Sleeping Position for Stuffy Nose
Use pillows to raise your upper back, so you are more upright and avoid collapsing your spine if you have allergies or a stuffy nose. By adopting this posture, you can maintain an open airway and possibly drain your nose. Be careful not to lay flat on your back, as this can exacerbate nasal congestion.
Are There Any Drawbacks to Sleeping on Your Back?
The back sleeping position is not recommended for:
- Pregnant women
- People who snore or have sleep apnea
- People with some types of back pain
- People with GERD or acid reflux
- Heavier adults
- Older adults
The worst sleeping position for those who snore or have sleep apnea is on their backs since doing so puts you at risk for an airway collapse. More than 50 percent of people have position-dependent sleep apnea, which means lying on one's back worsens the condition.
Additionally, while some people find relief from resting on their backs, others find that it worsens their back pain. A tiny gap between your lower back and the mattress surface, which can result in painful tension in the lower back, can emerge depending on how firm your mattress is. You can fix this by putting a thin pillow there or, alternatively, by putting a pillow under your knees. In either case, you'll relieve pressure and preserve your spine's natural curve. You can alternate between sleeping on your back and your side throughout the night.
For pregnant women, it is not advised to sleep on their backs because the expanding baby may put additional strain on the heart and hinder blood flow. Though conclusive evidence is lacking, theoretical postulation may indicate that sleeping on one's back during the third trimester may increase the risk of stillbirth.
Additionally, those with GERD or acid reflux should refrain from sleeping on their backs. GERD attacks become more common in this position and can begin as quickly as a minute after switching to the back position.
Finally, as we age or gain weight, the pressure of gravity on the body makes it more difficult to breathe while lying on our backs. For elderly people and those who are heavy, switching to the side may be preferable.
Sleeping on Your Stomach
The least preferred sleeping position is on one's stomach. According to research, we only sleep in this position for less than 10 percent of the time at night. There are certain benefits to stomach sleeping, though. Namely, by widening your airway while you sleep, the stomach position can help to reduce snoring. However, because you must breathe against gravity in this position, it may require more energy from you and make your sleep less restful.
Best Stomach Sleeper Mattress: Purple® Hybrid® Firm Queen Mattress in a Box
What's Wrong with Stomach Sleeping?
The majority of people shouldn't sleep on their stomachs due to a number of disadvantages. The following individuals should avoid sleeping on their stomachs in particular:
- Pregnant women
- People with neck or back pain
- People worried about wrinkles
The stomach position offers the least amount of back support of any sleeping position and puts more strain on the spine, which might occasionally result in pain when you wake up. Your neck and head will almost always twist out of line with the rest of your spine if you sleep on your stomach since you have to sleep with your head facing one side. Your hips and stomach will sink into a soft mattress if it isn't firm enough, uncomfortable straining out your spine. Over time, your spine may suffer from this kind of uneven sleeping position.
Additionally, as your face is forced on the pillow or mattress surface while you sleep on your stomach, it might hasten the appearance of facial wrinkles.
Learn More: 3 Best Mattresses for Stomach Sleepers
How to Sleep Better on Your Stomach
The stomach sleeping position easily brings on aches and pains if the proper pillow and mattress aren't used. Even so, getting a good night's rest in this position is feasible. If you like to sleep on your stomach, experiment with a very thin pillow or none. Doing this can prevent further spinal misalignment and discomfort caused by tilting your neck back and upward. In order to further straighten your spine and ease pain, place a thin pillow beneath your hips.
Additionally, sleeping on your stomach can cause some spinal alignment problems, which a firm mattress can help you avoid. If your mattress is firm, you won't likely sink too far into it and cause your spine to become out of alignment.
The ideal sleeping position for you is one that allows you to experience a restful night of undisturbed sleep and wake up feeling rejuvenated and pain-free. Don't feel pressured to alter your current sleeping position if that describes it. However, if you believe a different position might make sleeping more comfortable for you, try it out. Use the aforementioned techniques to aid in your self-adjustment to the new role while being patient.
Your sleeping position significantly influences the quality of your sleep. One of many methods you can try for better sleep is to switch things up.
If you need an answer for the best sleeping position or want to lay on a mattress that works for you as a side, back, stomach, or combination sleeper, stop by Sleep Better in Santa Clara, Utah, today!
FAQs
We've covered a lot but let's answer some additional questions about the best position to sleep.
What is the best sleeping position for sleep apnea?
The airways close off during sleep due to obstructed sleep apnea, which results in breathing pauses. It frequently occurs along with snoring. According to Salas, sleeping on your side or stomach can assist the airways to stay open and lessen mild apnea and snoring.
What is the best sleeping position for breathing problems?
You should be mindful of your position if you experience episodes of shortness of breath at home or late at night. Here are different postures for recovery you can attempt because the wrong position can make shortness of breath worse:
Position-Side
- Lie on one side of the bed
- Place your pillow between your knees
- Now elevate your head with another pillow so that it is above your body level
- Keep your back straight and shoulders relaxed
- Now try to take deep breaths and calm down your anxiety
Position- Back
- Lie down on your back straight
- Keep a pillow under your knees
- Elevate your head with another couple of pillows
- Allow yourself to breathe and relax the body
- Practice some yoga breathing techniques after a few minutes
Why Trust Sleep Better Mattress Store?
The Sleep Better Mattress Store sticks to what they know best - the right mattress for you. With a specialized SleepCast mattress fitting system, they take the guessing game out of finding a new mattress by using technology to identify painful pressure points unique to you. With expert advice backed by technological solutions to sleep, they ensure everyone who shops at Sleep Better can go home to - Sleep Better. Complete with Haul Away services and white-glove delivery services, your best night's sleep is one visit away.
Shop Mattresses at Sleep Better Mattress Store
At the Sleep Better Mattress Store, we provide quality mattresses for a better night's sleep. Shop mattresses online or visit us today at our mattress store in Santa Clara. In the meantime, browse our website to shop by mattress brands and check out our bedroom furniture selections to upgrade your bedroom decor. More available than ever, our experts at Sleep Better Mattress Store are always happy to help you learn more about what the best position to sleep, whether you call us or use our online chat feature. Contact us today!
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