There is no single sleeping position that is best for everyone. It is subjective and each person will have different positions that work best for them and makes them sleep better. However, not all sleeping positions are good and some of them may even cause discomfort and long-time exposure can lead to injuries also. The correct sleep posture while sleeping increases the quality of sleep and keeps you comfortable. Let’s check out some great positions to get the maximum comfort:
Sleeping on the Back
This is one of the best positions for spine health as it is very easy on the spine as the body is centered and the neck is supported with a sleeping pillow. In case you suffer from back pain due to this, you could try placing a pillow on your feet to help support your body better. The main advantages of sleeping on the back are, it decreases facial wrinkles and decreases heartburn.
Sleeping on the side
If you are a side sleeper, one of the main problems you will encounter is keeping your spine straight. Side sleeping reduces heartburn and increases the blood flowing into the brain keeping you feeling refreshed and active. Side sleeping also reduces constipation and improves digestion.
One of the important factors to keep in mind while side sleeping is how to keep the back as straight as possible. Experts from Wakefit opine that, the best way to get a straight back is by using a mattress that can support your body well. Keeping a pillow in between the legs can also help in reducing the pressure on your back.
Some of the main problems faced by side sleepers are shoulder pain which is a result of supporting the entire weight of the body on one side. Keeping the pillow at the position of the arms can help in easing the pain.
Sleeping on the Stomach
There are very few people who prefer sleeping on their stomachs. The main benefits of sleeping on the stomach are that it can help in reducing snoring and decreasing sleep apnea. The problem with stomach sleeping is that it causes a lot of stress to your head, shoulders and also the spine. Therefore, it is best to avoid sleeping in this position as much as possible.
In case you are comfortable sleeping on your stomach, switch to a thinner pillow so that your neck is not stiff. After waking up, you can do some stretches to relieve your sore back.
Best Position for different health-related Ailments
- Snoring: If you are prone to snoring, but you are comfortable sleeping on your back, try stacking up pillows especially under your head to reduce snoring. In case snoring wakes you up and you end up feeling tired during the day, you can check with a doctor on sleep issues.
- Sleep Apnea: Sleep apnea is a condition where you sleep and still feel sleepy throughout the day. People who sleep on the side experience better sleep and uninterrupted sleep.
- Back, Shoulder and Neck Pain: For people suffering from back pain, sleeping on your stomach or sleeping on the back is only going to increase the pain and make it worse. You could also put a pillow in between your legs to control the pressure on your back.
- Shoulder, Neck and Upper Back Pain: For people with shoulder, neck and upper back pain starfish position works best for them. Sleeping on their back with the hand stretched out into the chest or head.
- Pregnancy: During pregnancy, it is recommended not to sleep on the stomach and the best way to sleep is on the sides. Back sleeping reduces the blood supply to the fetus and therefore it is not recommended.
If you are sleeping in any of the positions, it might be difficult to move on to a new sleeping position. This will also act up in the amount of sleep you are getting and therefore, it is tricky. Here are some tips for you to help you transition to a new sleep position:
- Block out all the light from entering the room
- Say no to electronic devices at least two hours before bedtime
- You could try sleeping from a different side of the bed so that your body does not go back to its old sleeping position
One of the simplest ways to find out which healthy sleeping position is best for you is to see how you feel the next day. If you feel better and well-rested then that is the best sleeping position. If you are facing cramps or body pain, try switching your position and see. There is no single position that is best for everyone. Be sure to switch positions and experiment to find what works best for you.