The Best Sleep Position For Your Health

Whether you find yourself dozing off sprawled out on your back or comfortably curled up in a ball, the way you position yourself during sleep significantly influences the quality of your sleep. Understanding your body becomes crucial in determining the best sleeping position. 

Especially if you struggle with back pain, heart conditions, snoring, sleep apnea, or wrinkles, choosing the right sleeping position can make a world of difference!

What is the Best Sleeping Position?

Among different types of sleeping positions, there are side, back, fetal and stomach sleepers.

However, experts say sleeping on the side or back is more beneficial than sleeping on the stomach. According to the study, side sleeping is the most common sleep position – approximately 74%! A side sleeper sleeps on the left or right side of their body. They often prefer fetal position as they find confort in this position.

Discover in the next paragraphs specifics about all the sleeping positions and learn how they affect health.

1. Back Sleeping

Back sleeping, also known as the supine position, is characterized by lying on your back, which relaxes all back muscles and maintains a natural neck position. There are two common variations of back position:

1. Starfish Position: Arms spread out.
2. Soldier Position: Arms straight down by your sides.

To ensure the best neck posture, opt for a comfortable pillow with a height of about a fist’s length. However, it’s crucial to note that gravity, pushing the tongue backward, can lead to poor ventilation, potentially promoting snoring. Despite this drawback, considering the numerous advantages and benefits for both sleep quality and overall health, back sleeping remains a highly recommended position. Discover why back sleeping stands out as one of the optimal choices for a good night’s sleep.

Best Sleeping Position for Lower Back Pain

When it comes to finding relief from lower back pain, one option you can consider is sleeping on your back. Back sleeping, also known as a supine position, can help alleviate pressure on your lower back and provide relief from discomfort. By lying flat on your back, you can maintain a neutral spine position, which can help reduce strain on the muscles and joints in your lower back.

Doctor’s tip

Placing a pillow under your knees can further support your back and promote proper spinal alignment. However, it’s important to note that back position may not be suitable for everyone, especially those with sleep apnea or breathing problems.

Dr. Wei Cui

Internal Medicine Physician and Applied Psychologist

Best Sleeping Position to Improve Posture

Sleeping on your back allows your spine to maintain its natural alignment. It can reduce the risk of back and neck pain. This position evenly distributes your body weight, preventing pressure points. It promotes a more comfortable sleep.

Best Sleeping Position to Prevent Wrinkles and Face Aging

Back sleeping can help prevent skin irritation and wrinkles caused by contact with the pillow. Unlike side sleeping or stomach sleeping, which can cause friction and pressure on the face, sleeping on your back allows your skin to remain in a neutral position, minimizing the development of wrinkles.

Best sleeping position for breathing

Sleeping on the back facilitates the expansion of your airways, easing the process of breathing and decreasing the chances of snoring. Back sleeping also acts as a preventive measure against the collapse of soft tissues in the throat, a factor often linked to snoring and sleep apnea.

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2. Side Sleeping

Sleeping on the side offers several benefits for improving your sleep quality. When you sleep on your side, you can experience improved back alignment. Additionally, people who sleep on their side can alleviate back and neck pain by reducing pressure on their spine. Side sleeping also aids in digestion and can reduce snoring. Pregnant women can benefit from sleeping on her left side as it improves circulation and reduces pressure on the vein carrying blood to the heart.

Should You Sleep on Your Left Side or Right Side?

Side sleeping is the most common occurrence, and it is also one of the healthiest sleeping positions. However, it is interesting to note which side a sleeper should use for sound sleep. One might think it does not matter at all. However, some medical practitioners and researchers have explored the different benefits of sleeping on each side. Let us find it out here.

Health Benefits of Sleeping on Your Left Side

Sleeping on the left side can benefit many people in various conditions. Let us take a closer look at these scenarios:

1. Best Sleeping Position for Pregnant Women

The left-side sleeping is highly recommended for pregnant ladies. This sleeping position offers several benefits for both you and your baby.

Here are four reasons why sleeping on their side is the best sleep position for pregnant women:

• Improved blood flow: Sleeping on the left side helps improve blood circulation to the placenta and your baby. This position allows for better nutrient and oxygen delivery, promoting a healthy pregnancy. The side sleeping also prevents the baby from putting extra pressure on the vein carrying blood from the mother’s legs to the baby’s heart.
• Reduced discomfort: As your belly grows, sleeping on your side can relieve pressure on your back and alleviate discomfort. It also helps prevent acid reflux and reduces the risk of snoring.
• Enhanced kidney function: Sleeping on your side can improve kidney function by allowing better drainage. This can help reduce swelling and fluid retention that often occur during pregnancy.
• Optimal positioning: Sleeping on your side encourages the baby to settle into the best position for birth. It also helps prevent the uterus from pressing against the liver, promoting better digestion and blood flow.

Remember to use extra pillows and blankets for added comfort and support. If your left side becomes uncomfortable, it’s okay to switch temporarily to the right side.

2. Best Sleeping Position for Digestion and Acid Reflux

If you suffer from acid reflux and stomach aches, lying down right after a meal may not be healthy. Due to the stomach’s shape and the angle of its connection to the esophagus, it is also unwise to rest flat on your back. Therefore, for best health outcomes, doctors recommend left-side sleeping, which limits the amount of stomach acid exposed to the esophagus.

Doctor’s tip

When you rest on your back, gas cannot leave your system immediately. If you often deal with bloating, constipation, and stomach aches, you should try sleeping on your left side. In this position, gravity automatically helps your wastes transfer from the small intestine to the large intestine.

Dr. Wei Cui

Internal Medicine Physician and Applied Psychologist

3. Best Sleeping Position for Sleep Apnea

Sleeping on your left side can naturally open the airways to smooth your breathing process. You may also find relief if you rest on your right side. However, doctors consider sleeping on your left side to be more effective. Moreover, it is also the recommended sleeping position for individuals having sleep apnea.

4. Best Sleeping Position for People Who Snore

According to research, people sleeping on their backs (instead of their sides) tend to snore more. It is because when you sleep on your back, your tongue falls back into your throat due to gravity. Consequently, it creates an obstruction that can result in snoring.

5. People with High Blood Pressure

Blood vessels are located on the right side of the body. Therefore, researchers believe sleeping on the left side can relieve pressure and help people with high blood pressure.

3. Sleeping on Your Right Side

As our bodies are not symmetrical, sleeping on the left side is unsuitable for everyone. Therefore, one group of people can benefit from sleeping on their right side.

Best Sleeping Position for People with Heart Conditions

People with heart failure should also avoid sleeping on their backs since it puts pressure on the lungs and may contribute to sleep apnea symptoms. According to some studies, more than half of people experience heart failure.

A study conducted in 2023 concluded that sleeping on the right side can help patients with heart conditions. In this position, sleepers may experience less pressure on their hearts. The study’s outcomes also indicated that right-side sleeping helps stabilize blood pressure and heart rate.

Disadvantages of Side Sleeping and Tips for Side Sleepers

While side sleeping offers various benefits, it may come with some disadvantages for certain individuals. Common disadvantages of side sleeping include:

• Numbness or Tingling: Side sleeping can lead to compression of nerves, resulting in numbness or tingling sensations in the arms and hands.
• Shoulder Pain: Some individuals may experience shoulder pain or discomfort due to the weight-bearing nature of side sleeping, especially if the mattress is not supportive enough.
• Pressure on Organs: Sleeping on one side for extended periods may exert pressure on internal organs, such as the stomach and lungs, potentially causing discomfort.
• Facial Wrinkles: Pressing one side of the face against a pillow regularly can contribute to the formation of facial wrinkles over time.
• Potential for Neck Pain: Incorrect pillow height or improper head and neck alignment during side sleeping can lead to neck pain and stiffness.

3 Tips for Side Sleepers

1. Align Your Lower Body: Place a small pillow between your knees and ankles to maintain a horizontal alignment, preventing strain on hip and lower back muscles. Avoid crossing your legs, as this can lead to hip joint torsion and discomfort. Optimal alignment ensures a restful sleep.

2. Support Your Upper Body: Prevent upper-back twisting and muscle tension by placing a pillow between your arms and chest when sleeping on your side. This promotes a natural spine position, reducing stress on the chest and muscles for a more comfortable night’s sleep.

3. Choose the Right Pillow Height: Select a pillow of appropriate height to alleviate unnecessary neck pressure. Whether you prefer sleeping on your right or left side, maintaining a neutral spine position is essential. While sleeping on the left side may have minimal effects on ordinary individuals, those with cardiac insufficiency should prioritize safety and avoid left side sleeping due to potential risks associated with acute heart issues.

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4. Fetal Position

The fetal position is one of the most prevalent sleeping postures, characterized by curling up on your side with your knees drawn towards your chest. This cozy position often resembles the posture of a fetus in the womb, hence its name. Many individuals find comfort in this position, as it may help alleviate back pain and reduce snoring.

Benefits of the Fetal Position

Spinal Alignment

Curling up on your side promotes a natural alignment of the spine, potentially reducing the risk of back pain.

Reduced Snoring

The fetal position may contribute to decreased snoring by keeping the airways open and unobstructed.

Increased Sense of Security

Sleeping in the fetal position can increase your sense of security and comfort like no other.

Considerations of Fetal Position

1. Potential for Joint Discomfort: While beneficial for many, some individuals may experience joint discomfort due to the curled-up position.
2. Restricted Breathing: In some cases, the fetal position may restrict deep breathing, especially for those with respiratory issues.

5. Stomach Sleeping (Freefall Position)

The freefall position, commonly known as stomach sleeping, is a sleep posture where individuals lie face down with their arms positioned near or under the pillow. While this position may offer a sense of comfort for some, it comes with both benefits and considerations.

Benefits of the Stomach Sleeping

The freefall position, or stomach sleeping, does offer certain benefits to those who find this posture comfortable.

Lying on Your Stomach Reduces Snoring

Choosing to lie on your stomach offers a potential solution for those looking to reduce snoring during sleep. This freefall sleep position promotes a more open airway, effectively minimizing the vibrations in the throat that often contribute to snoring sounds.

When you sleep on your stomach, gravity assists in keeping the air passages clear, preventing the soft tissues in the throat from collapsing and causing the distinctive sound of snoring.

Relief for People with Mild Sleep Apnea

Individuals with mild sleep apnea may find relief in the belly position. This sleep posture can facilitate improved breathing by helping to keep the airways open during sleep. Mild sleep apnea is characterized by occasional disruptions in breathing patterns, and the face-down position may minimize the likelihood of these interruptions. Stomach sleeping encourages a more natural alignment of the air passages, potentially reducing the occurrence of breathing obstructions.

Stomach Position Promotes Sense of Security and Relaxation

Some individuals find the face-down position comforting, contributing to a sense of security and promoting relaxation during sleep. This can be attributed to the psychological and emotional aspects of the sleep posture. Sleeping in this position may mimic a fetal-like position, which is instinctively associated with safety and comfort.

Individuals who find the face-down position comforting might include those experiencing feelings of loneliness or dealing with depression. The act of curling up or lying face down can create a cocoon-like feeling, providing a perceived sense of protection and emotional security.

Stomach Sleeping: Risks and Considerations

Sleeping on your stomach may put a strain on your neck and spine, increasing the risk of pain and discomfort. While it may be a preferred position for some individuals, there are important risks and considerations to keep in mind. The table below outlines these risks and considerations associated with stomach sleeping:

Considering these risks, it may be best to avoid stomach sleeping if you experience back or neck pain. However, if it’s a comfy position for you, using a supportive pillow and mattress can help alleviate some of the strain on your body. It’s always important to prioritize your comfort and well-being when choosing a new position for a restful sleep.

Summary: Sleeping Positions, Their Health Benefits and Risks

Finding the best position to sleep can greatly improve your sleep quality and overall well-being. Certain sleeping positions can help with your issues, while other common sleep positions can make them even worse.

To summarize, we’re inviting you to take a brief look at the table below, which categorizes all the sleeping positions along with their corresponding health benefits and risks:

Final Thoughts

As you can see, sleeping position matters and can improve the quality of your sleep. Adjusting to a new sleep position may take some time but it’s worth the hassle as it can help when you have problems sleeping.

Before you start, measure your sleep quality to see if a wrong sleep position potentially impacts your sleep. For this, consider trying the ShutEye® app for free!

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