When was the last time you really thought about your sleeping position and how it affects your health?
There is much that can be said about them beneficial properties of sleep. But when was the last time you really thought about your sleeping position and how it affects your health? If the answer is “never”, maybe it’s time to think about it. Yes, research reveals that the way you lie down in bed, when you fall asleep, it is much bigger effect on your well-being than you think.
Everyone has their own favorite sleeping position, which they get comfortable with, often without much thought. Experts argue that the best posture is one where the muscles are as relaxed as possibleand the body feels balanced, while muscle and central nervous system recovery is allowed, as claimed by a publication on the “Health Digest” website. For example, while it can be quite satisfying to fall asleep on your face, research shows that this position may not be good for your neck and back.
Read on to learn what your sleeping position means for your health and the various effects each can have.
Fetal position
In this pose, the head is down, the chin and knees towards the chest, the arms are drawn to the body, as babies are in the womb. A higher percentage of women tend to sleep in this position (54% of women vs. 39% of men in the US), while 37% of Americans describe it as the “best” sleeping position.
However, the fetal position may make the neck and back difficult, and in some people it may prevent effortless breathing and blood circulation due to the pressure on the diaphragm. On the other hand, the fetal position is a form of side-sleeping, which generally protects the spine and can help reduce the chance of back pain upon waking, explained a study published in the “BMJ Open” website. To make this pose better, try placing a pillow or rolled-up towel between your knees to keep your spine neutral and take some of the pressure off your neck, back and hips.
Face down
About 7% of the American population sleeps on their backs, as estimated by a study in the journal “Nature and Science of Sleep.” “Another position is referred to as the ‘free fall position,’ where you lie with your head turned to the side and your arms placed under or wrapped around your pillow,” the Better Sleep Council website details. This is how 17% of Americans sleep every night, while 26% describe it as the worst sleeping position.
One explanation for the unpopularity of this pose is that it doesn’t support your spine adequately, stretching it into an unnatural position. It can keep your neck out of alignment and lead to all kinds of pain. Being the foundation of your body, stress on the spine can then create stress in other areas of the body, which is why some people may notice numbness upon waking. Most experts recommend avoiding prone positions to a large extent.
Interestingly, another possible motivation for not sleeping on your face is that it can lead to facial aging, researchers point out. Lying face down for extended periods of time can stretch and distort your skin as the face presses against the pillow, which can accelerate the appearance of fine lines and wrinkles.
Sleep on the left side
More than half of your time in bed is spent on your side. In fact, lying on your side with your arm stretched overhead is one of the positions that people like the most. Apparently, quite a few spend most of their night like this, as a 2017 study shows. And this increases with age, as you lose spinal flexibility and find it difficult to breathe in other positions. One of the main reasons why sleeping on the side is preferred is because it supports the spine by keeping it straight while also reducing pressure on it. However, some researchers argue that in this position there is less body contact with the mattress compared to lying on your back, which can make this position unstable.
Side sleepers usually toss and turn throughout the night. But most experts recommend lying on your left, as it can help reduce your chances of heartburn and acid reflux, according to the study in the Journal of Clinical Gastroenterology. The study also found that people who slept on their left side were less likely to be exposed to esophageal acid. This sleep can also facilitate blood circulation throughout the body. Christopher Winter, director of the Martha Jefferson Hospital Sleep Medicine Center, told CNN that when you lie on your right side, the weight of your body pushes against the blood vessels that return to your heart.
I’m on my back
Sleeping on your back is the second most popular position after sleeping on your side, according to a study published in the Nature and Science of Sleep website. Research shows that women spend more time than men sleeping on their backs, possibly due to the fact that they change positions less during the night. Not everyone is able to get comfortable lying on their back, with their face and torso “looking” at the ceiling. It does, however, have a pretty good reputation for its benefits.
“If you’re looking for a posture that’s friendly to your neck, head and spine, then this is the one for you,” the researchers note. The arms can be stretched above the head or at the side. This is good for spinal health because it distributes your weight evenly throughout the body and allows you to rest in a completely neutral position so your muscles can fully relax and recover. It is especially good for relieving back pain. Make sure your mattress and pillow support you properly, keeping your neck and back in alignment. Putting a pillow under your knees can also help maintain the natural curve of your lower back.
Right side
There are several reasons why you might be better off sleeping on your side. The left side, in particular, is known for its health benefits. But some researchers also advocate sleeping on your right side, pointing out that the weight of your liver can put pressure on your stomach and lungs when you sleep on your left side. In fact, research shows that there are no real differences between sleeping on the left and right sides.
Side sleeping, on either side, is generally preferred by people with heart failure, as it reduces the effects of an enlarged heart beating against the chest wall. Scientists have also discovered that this particular sleeping position can reduce your chances of experiencing cognitive problems later in life. A study published in The Journal of Neuroscience found that sleeping on your side, as opposed to your back or stomach, can help the glymphatic system, which is your brain’s waste removal system, work more efficiently and to remove toxins from your brain through tiny lymph vessels, called glymphatics. The accumulation of these chemical wastes, specifically amyloid beta (Aβ), has been identified as a contributing factor in the development of neurological diseases such as Alzheimer’s disease. The study adds to previous findings that have highlighted the importance of sleep quality in maintaining cognitive abilities.
“soldier” stance
Sleepy soldier is another way to sleep on your back. In this pose, you lie flat with your arms at your sides, close to your body. This attitude is adopted by about 11% of Americans, according to a survey conducted by the Better Sleep Council. Those who sleep this way tend not to move much during the night.
“Soldiering has a number of advantages,” notes the Sleep Foundation. It offers natural support to the body’s spine, which makes it one of the best positions to prevent neck and back pain. It’s easy to see why so many people find this position conducive to a good night’s sleep. On the other hand, supine sleeping in general may not be ideal for people with obstructive sleep apnea, a sleep disorder where breathing is obstructed. It tends to worsen the condition by causing excessive relaxation of the muscles and tissues of the neck and obstruction of the airways. Sleeping on your back can also make GERD symptoms worse in some people, according to research from The American Journal of Gastroenterology.
starfish stance
Another variant of the supine position is the “starfish”, which imitates this particular sea creature. In this pose, you lie on your back with your arms stretched out next to your head, not next to your torso. About 5% of US sleepers choose this less conventional position and it is often associated with poor quality sleep, Chris Idzikowski, professor and director of the Sleep Assessment and Advisory Service, told BBC News.
Starfish is one of the most favorable positions you can adopt if you’re worried about wrinkles, since you’re not resting your face on the pillow like you would if you were lying on your back. Your neck and spine may also feel a sense of satisfaction. Sleeping on your back, especially with a supportive pillow, will protect you against back pain because it allows you to keep your spine aligned. On the other hand, it can make neck and back pain worse in some people. There’s quite a bit of pressure put on the shoulders by the arms when they’re up and next to the head, so if you find that you’re getting some shoulder pain over time, you might want to try Soldier Pose. Again, the right pillow will make all the difference.
On the side with hands stuck
Those who adopt this posture keep their arms stretched out to the side and their legs in a straight line, like the trunk of a tree. Although the attitude may seem rigid, people who prefer it are usually relaxed, sociable and trusting of strangers, according to Chris Idzikowski.
Researchers recommend that snorers sleep on their side, as it is said to reduce compression of the airways. A study published in the journal “Sleep and Breathing” revealed that when sleepers were on their sides, the duration and intensity of snoring was shorter. Snoring occurs when the upper airway of the throat and nasal passage vibrate as air is breathed in and out during sleep.
This position may sound comforting—and for the 15 percent of Americans who choose to fall asleep this way, it probably is—but resting on your side, whether you take the form of a star or a tree, can make any shoulder pain worse if you put too much pressure on one side. To reduce the risk of pain, you may find it helpful to alternate between different positions. “A good-quality pillow that keeps your head and neck in line with your shoulders is essential — as is a supportive mattress,” notes Johns Hopkins Medicine.
At the side with arms outstretched
If your chosen sleeping position involves lying on your side with your arms outstretched in front of you – like you’re reaching for something, it’s said that you might be ‘open-minded’, but you might also be suspicious , cynical and slow to make decisions, according to Chris Idzikowski.
As with other side positions, this one is recommended for people struggling with obstructive sleep apnea, which is caused by “repeated periods of upper airway obstruction during sleep as a result of narrowing of the airways.” Sleeping on your side can provide some relief to the airways of a blocked nose. A study from the “Journal of Clinical Sleep Medicine” showed that 50% of people with mild obstructive sleep apnea and 19% with moderate obstructive sleep apnea found that their symptoms were reduced by 50% when they slept on their side. Another study found that patients’ breathing difficulties were reduced in both severity and frequency when they slept on their sides.
Standing position
Standing may not sound very comfortable. But it has its advantages, especially if you snore often and want to stop. Sleeping on a slight incline can relieve pressure on the nasal cavities and help prevent airway collapse, notes the Verywell Health website. Sleeping on your back with your head elevated is another way to reduce acid exposure of the esophagus and relieve some of the symptoms of GERD, according to a study in the Journal of Gastroenterology and Hepatology.
Verywell Health recommends raising your head about 20-30 degrees above your body, but you can choose an angle that feels more comfortable to you. Falling asleep on a recliner or using an extra pillow is a great way to keep your head slightly elevated throughout the night. Although this position is generally considered safe, some people have an increased risk of blood clots if they are standing for long periods of time, as the Sleep Foundation warns.
Most people find it difficult to sleep soundly in an upright position. “During sleep, you cycle through four stages,” explains the Sleep Foundation. During the final phase, you enter rapid eye movement (REM) sleep, where the body experiences temporary muscle paralysis due to loss of muscle tone, causing arms and legs to become limp. This can make it difficult to hold your head up and keep your back and neck straight.
“Spoon” with your partner
Sure, it’s a nice sleeping position, and there are real physical and emotional benefits to being on a spoon, researchers note. Lying on your side with your partner directly in front or behind you in the same position causes the release of oxytocin, a calming chemical known as the natural “love” hormone. The study, which looked at 38 cohabiting couples aged 20 to 49, revealed a strong link between feeling supported by a partner and higher levels of oxytocin. This was the same for both men and women. Research has shown that higher levels of oxytocin, caused by frequent hugs, can not only make people feel more secure but can also help regulate blood pressure and heart rate.
In case you haven’t experienced the joys of spooning yet, this position refers to a kind of cuddling in bed, where two people are looking in the same direction. From above, it might look a bit like two spoons stacked next to each other in a cutlery drawer. And there’s the added benefit of resting sideways. Sleeping on your side has generally been shown to relieve nasal congestion, compared to lying on your back—which often has the opposite effect—exacerbating nasal congestion and allergies, which tend to cause heavy snoring.
Sleep during pregnancy
It can be hard to get comfortable doing almost anything when you’re pregnant, including sleeping. However, there are some attitudes that can help you. Doctors often recommend that pregnant women rest on their left side because this takes pressure off the large vein that carries blood from the lower body to your heart. The heart can then pump blood more efficiently between the organs and to the placenta. Switching sides during the night can also give the baby more room in the womb and help the expectant mother avoid cramps, which can occur if she stays in the same sleeping position all night.
Keeping your knees slightly bent and placing a pillow between your legs can take the strain off your back, advises the sleep health website, Sleep Foundation. Other techniques include placing a rolled-up towel under the abdomen or lying on your side, propped up on pillows, especially if you have respiratory problems and find it difficult to breathe. You may want to avoid sleeping on your back while you’re pregnant – this position can put a lot of strain on your back and heart system while you sleep, causing your blood pressure to drop and slowing blood flow to your baby. Likewise, sleeping on your bloated belly won’t be the most comfortable option, although a donut-shaped pillow could help the situation.
