7 Best Sleeping Positions for a Healthier You
You might not know but our sleeping positions play an important role in your overall well-being. Getting a good night’s sleep is essential for our physical and mental health, but did you know how you sleep makes a big difference?
Each position we sleep in either helps or disturbs the process our body restores during sleep, depending on how effectively it supports the natural curvature of our spine. So, it’s very common also to wake up in the morning with new body aches and pains due to our sleeping position.
So, it’s very important to look after our sleeping position to help our body also restore energy. Thus, good sleeping positions can relieve stress from your spine whereas an unhealthy position can increase the pain, and stiffness in the back, shoulders, etc while also hindering the sleep quality.
Back Sleeping
Nowadays, suffering from back pain is common. But did you know that sleeping position can make a big difference between walking restored or being so stiff that you don’t want to leave your bed?
It is one of the healthiest positions to keep your spine aligned and evenly distribute weight. This back sleeping position reduces pressure on your joints and minimizes the risk of developing wrinkles due to reduced facial contact with pillows.
But, back sleeping might not be good for those who snore or suffer from sleep apnea, as it can also cause breathing issues. So, you can use a supportive pillow to keep your head slightly raised to look after these concerns.
Sleeping on your side
You may know it or not, but sleeping on your side helps to promote spinal alignment, keeping the head and hips in line. Thus, this sleeping position is least likely to cause you back pain. However, this position can also exacerbate shoulder pain or make it feel tight. It is also believed that sleeping on the left side is good for heartburn and circulation.
Also, on the good side, sleeping on your left side relieves pressure on your internal organs and opens up your airways.
Fetal Position
This is one of the positions that many people do i.e., curling up on the side. This is also one of the healthy ways to sleep as it helps your spine stay in its natural alignment. And, you might not know but according to various research fetal position beats back conditions like Alzheimer’s or Parkinson’s. And, if you’re pregnant, this is good for you.
It’s good lying on your left side while expecting. Sleeping in your fetal position also improves circulation to the growing baby and also prevents the uterus from pressing the liver. But make sure you’re not like a tight ball or curling too much because it limits your lungs and diaphragm. If your back is more relaxed you’ll have easy breathing while sleeping.
Log Position
Are you also one of those individuals who sleep on your side putting the arms close to your body? If so, then you’re doing great because it’s the best sleeping position for your health.
Also, when you sleep in a log position which is resting on your side, with your back straight can reduce sleep apnea. Also, helps to fix your neck and back pain by keeping your spine aligned.
For a more comfortable, try using a soft pillow, folded blanket or towel between your knees as it relieves pressure on your hips.
Freefall Position
We all understand that it’s cosy when we snuggle into bed lying on our stomach our hands on or around the pillow. This one of the types of stomach sleeping positions might be helpful for digestion and snoring, however, it is one of the worst sleeping positions you must be sleeping in.
This freefall position can lead you to neck pain, and lower back pain, or can also result in sleep apnea. So to avoid these difficulties, you should skip the stiff pillow which can strain your neck causing discomfort.
Instead, use only a softer pillow positioner slightly under your forehead. This helps you face the mattress rather than turning your head to one side which reduces strain and keeps your airway open.
Stomach Sleeping
This is one of the sleeping positions which helps or opens up your airways to relieve snoring. However, you might also suffer from back, neck or shoulder pain due to spinal misalignment.
The most common way to sleep on your stomach is the freefall position. This is one of the easiest sleeping positions, where you lie on your stomach and turn your head to one particular side.
Soldier Position
We have seen that those sleeping flat on their back with their arms by the sides make the snoring worse, which is a problem for half of the adults. And, snoring is not only frustrating to those who sleep besides such people but it can also lead to health issues with the carotid artery, which is responsible for blood supply to your face, brain, and neck.
However, this sleeping position is not good at all if you have sleep apnea and sleeping on your back can also cause lower back pain.
But on the good side, sleeping on your back can also help with acid reflux keeping your stomach in place. However, if you want to avoid any pain in this condition, you should try using a pillow or rolled-up towel under your knees.
This sleeping position supports our spine’s natural curve and reduces strain too. But if you have problems like sleep apnea or snoring, you should sleep on your side for a healthier and quality sleep.
Summary
Including the right sleeping position in your nightly routine will help you improve your health and well-being. So, whether you want better spine alignment, improved digestion, or reduced pressure on joints, sleeping is the solution to your problem.
From side sleeping to back sleeping to stomach sleeping, each of these positions has its benefits, making it essential for you to find what works best for your body. Try different positions and adjust your positions according to your liking such as with a pillow, etc.
Thus, the quality of sleep does not only depend on your sleep position but also your mattress and pillow supports. So, prioritize your sleep and choose the sleeping position that you’re most comfortable with and feel the most refreshed for a healthier sleep.
FAQ’s
What is the best sleeping position for better breathing?
For breathing, sleeping on your back with your head slightly raised is beneficial as it keeps your airways open. Side-sleeping is also considered good for breathing issues like snoring.
What sleeping position is recommended for pregnant women?
It is recommended that pregnant women sleep on their left side. It improves blood circulation, supports the growing baby, and also reduces pressure on vital organs like the liver.
Which is the best sleeping position for overall health?
For most people sleeping on their back is the best sleeping position. This position promotes spinal alignment, reduces pressure on joints, and also minimizes the risk of developing wrinkles. However, every individual’s needs and conditions vary.
Are there any specific sleeping positions for reducing back pain?
Yes, sleeping on your back with a pillow under your knees or sleeping on your side with a pillow between your knees can help a lot. This sleeping position supports the natural curve of our body shape.
Which is the best sleeping position for digestion?
Sleeping on your back is considered the best sleeping position for digestion. As it allows gravity to help food pass more easily through the digestive system and prevents acid reflux.
