Did you wake up on the wrong side of the bed? The way you sleep can affect both the quality of your rest and your general well-being.
Adequate rest is essential for all body functions. Achieving the suggested seven to nine hours of slumber each evening aids in maintaining a healthy mind, heart, defense mechanism, dermis, and so forth. Additionally, the position in which you sleep plays an important role.
The sleeping posture you adopt influences the quality of your rest and may exacerbate issues such as back pain, snoring, acid reflux, among others.
Regardless of whether you sleep on your back, side, or stomach, you might wonder which one is actually the healthiest. To find out, we consulted with sleep specialists regarding the most beneficial and detrimental sleeping postures for overall well-being.
What causes us to sleep in specific positions?
It remains uncertain precisely what drives individuals to prefer certain sleeping positions, but typically people opt for the position they find most comfortable, according to Shelby Harris, Psy.D., a clinical psychologist and the director of sleep health at Sleepopolis, speaking with Pawonation.com.
However, your preferred sleep position can also depend on how your body is built, your mattress, the pillows you use and whether you share a bed, Harris notes.
When you discover the sleep posture that feels best for you, it tends to become routine afterward, according to Harris. Nonetheless, your sleeping position might shift subtly over time as well. Many individuals switch between different postures during one night's rest, and they may also alter their preferred positions across various stages of life, explains Harris.
It can be challenging to change a habit, but it is possible to train yourself to sleep in a new position. "Eventually, most people get over it, but it takes some time to get used to," says Harris.
What sleeping posture do most people adopt?
The most common sleeping position among adults is side sleeping, either on the right or left side. More than 60% of people prefer to sleep on their side, based on the information from the Sleep Foundation .
The second most prevalent sleeping posture involves lying flat on one’s back with the face upward; this is referred to as the "supine" position.
According to Dr. Dianne Augelli, a sleep medicine specialist at Weill Cornell Medicine and NewYork-Presbyterian, sleeping on one’s side or back usually feels better for most individuals, as reported by Pawonation.com.
The least favored sleep posture is lying face down, with studies indicating that individuals spend fewer than 10 percent of nighttime hours in this position. per the Sleep Foundation .
Which is considered the most beneficial sleep posture?
The healthiest sleeping position for you will be the one that is most comfortable and helps you fall and stay asleep. "There's no one best way to sleep. It's whatever works for you to limit the amount of pain that you have and help you to feel well-rested," says Harris.
Sideways versus back versus stomach sleeping
Sleeping on your side or back is typically viewed as more beneficial for your health compared to sleeping on your stomach, which can lead to various issues like back pain. "Side-sleeping gets a lot of attention in our field," explains Augelli.
As mentioned, sleeping on your back or side might worsen specific health issues; for instance, acid reflux or shoulder troubles, individually. Conversely, prone sleeping could be more beneficial for individuals dealing with sleep apnea.
Essentially, the most beneficial sleep posture for you depends on your personal health condition, according to Harris. "It's not like everyone needs To sleep on their side," Augelli notes. "This depends on whether there is an issue and what that specific issue might be.
It's always advisable to consult with your physician if you have queries or worries regarding your sleep patterns. Nonetheless, these sleeping postures are typically suggested for the subsequent issues:
Optimal sleep posture for alleviating back or neck discomfort
If you experience discomfort in your back or neck, choosing an appropriate sleeping posture can significantly reduce spinal pressure, according to specialists. They recommend lying flat on your back for optimal relief of back pain and maintaining proper alignment of the spine—provided that adequate support is present beneath the neck, as pointed out by Augelli.
A small pillow or rolled towel can also be used under the knees to take pressure off the lower back, per the Mayo Clinic .
Lying on your side, supported correctly, may assist in reducing discomfort in your back or neck, as the specialists point out. It’s important to ensure you use an appropriate pillow beneath your neck to bridge the space between your shoulders and head, according to Harris. Additionally, positioning a cushion between your knees can aid in spinal and hip alignment, thereby lessening pain.
"Typically, sleeping on your stomach isn’t great for maintaining spinal health," according to Augelli.
Pillows can also make a difference. While back and side sleepers should opt for a medium-height pillow, “stomach sleepers want the opposite, so a flat pillow or none,” Harris explains.
Optimal sleeping posture for alleviating sleep apnea and snoring
For individuals with sleep-related breathing issues like sleep apnea, sleeping on their side or stomach is generally more beneficial because these positions assist in keeping the airways clear, according to the experts.
Sleep apnea is a condition that leads to repeated pauses and starts in your breathing throughout the night. as per the National Institutes of Health .
"You typically tend to breathe easier when you sleep on your side or stomach, or alternate between them, rather than sleeping on your back," according to Augelli.
Lying flat on your back is generally regarded as the least favorable posture for snoring or experiencing sleep apnea.
"Occasionally, individuals may experience snoring or sleep apnea specifically when they're lying on their backs due to gravity causing additional tissue to collapse into the airway," explains Augelli, leading to a narrowed passage and restricted breathing.
Keep in mind there are also treatments for snoring and sleep apnea such as lifestyle changes, surgeries, and dental or medical devices, Harris notes. Talk to your doctor about what's best for you.
The optimal sleep posture for managing acid reflux.
Lying on your left side typically offers the greatest benefits for individuals experiencing acid reflux and can assist in minimizing symptoms, as Augelli points out.
Gastroesophageal reflux happens when stomach acid rises upwards into the esophagus, potentially leading to heartburn as well as various other symptoms. the Cleveland Clinic — Chronic acid reflux may result in GERD (gastroesophageal reflux disease). According to Augelli, both acid reflux and GERD tend to worsen during nighttime hours, which can affect the quality and length of your sleep.
A study from 2022 that appeared in the American Journal of Gastroenterology discovered that sleeping on the left side led to reduced nighttime esophageal acid exposure when compared to sleeping on the right side or on the back.
The specialists suggest that using pillows to raise the upper body or elevating the head might help reduce nighttime heartburn as well.
Sleeping flat on your back or stomach may worsen reflux.
The optimal sleep posture when expecting
Side-sleeping is considered the most comfortable and beneficial in pregnancy, the experts note. You can sleep on either side, says Harris, but many doctors recommend sleeping on the left side during pregnancy, as it’s thought to improve blood flow.
Pillows designed for pregnancy or shaped like a U, which you place between your knees to support your belly and back, can assist in maintaining a comfy sideward sleeping posture, according to Augelli.
Typically, individuals who are expecting should aim to refrain from lying on their backs or stomachs, particularly as they enter the second and third stages of pregnancy.
While sleeping on your back during pregnancy, the additional weight from an expanding uterus can put extra pressure on your spine and potentially constrict a significant blood vessel, according to perValueHandling the American College of Obstetricians and Gynecologists Stomach sleeping might be comfortable in the initial phases of pregnancy; however, it becomes extremely uncomfortable as the uterus expands, according to Harris.
Which sleep posture is considered the unhealthiest?
Experts point out that the unhealthiest sleeping posture is one that leads to the greatest discomfort, exacerbates pre-existing medical conditions, raises the likelihood of negative outcomes, or interferes with restful sleep.
Typically, sleeping on your stomach is often considered the least favorable position for those experiencing back or neck pain, while lying on your back is usually deemed the most problematic posture for individuals dealing with sleep apnea and snoring issues. Additionally, both positions are less than optimal during pregnancy or when managing acid reflux.
While side-sleeping is a favorite among many, it could cause or worsen shoulder pain in the side you sleep on, the experts note.
"If nothing is helping, always talk to your doctor to make sure we're pinpointing the cause, targeting it, and getting the treatment you need," says Harris.
This article was originally published on Pawonation.com
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