Let’s face it, sleep is a big part of our lives — even if we’re not getting 8 hours. But there’s more to it than you might think. Your sleeping position plays a big role in your sleep quality, which means it might be time for you to switch it up.
Different sleeping positions have different benefits. If you’re experiencing pain or other health conditions, you might need to switch your position in order to help manage it. And, while it might not be something you can do in one night, changing your default sleep position can definitely be worth trying out.
Taking the time to gradually train yourself to sleep in a new position could be the secret to improving your sleep quality. However, if that’s something you aren’t comfortable with, don’t stress about it. You can also try modifying your favorite sleeping position to make sure you’re getting the most out of it.
The best sleep position is one that promotes healthy spinal alignment from your hips all the way to your head. What that looks like for you depends on your personal health situation and what you find comfortable.
Having said that, there are some positions that are considered healthier than others. Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it’s easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.
However, if sleeping on your stomach feels good to you, don’t feel forced to change it. You can minimize your risk of pain and improve spinal alignment with the right mattress and pillow.
Different sleep positions provide different benefits that may be helpful for you if you’re dealing with back pain, pregnancy, allergies, acid reflux, or another health condition. In these cases, it may be worth trying a new sleep position to enable more restful sleep. In one study, a group of adults with back pain were trained to sleep on their back or their side. They experienced significant pain relief in just four weeks.
Adjusting to a new sleep position takes time, but it is possible. Be patient with yourself and use pillows to help train your body to the new position.
1. Fetal position.
The fetal position involves sleeping on your side with bent legs curled in toward your body. It’s the most popular sleeping position — and for good reason. Not only is it great for lower back pain or pregnancy but sleeping in the fetal position can also help reduce snoring.
Still, sleeping in the fetal position does have a few downsides. Make sure your posture is relatively loose, otherwise your comfy position could limit deep breathing while you snooze. Also, if you have any issues with joint pain or stiffness, sleeping in a tight fetal position might leave you sore in the morning.
2. Sleeping on Your Side.
More than 60% of people sleep on their side, with men spending more time on their sides each night than women. As children, we split our nights by sleeping in all positions equally, but by adulthood, a clear preference for side sleeping emerges. The flexibility of our spine decreases as we age, which may make the side sleeping position more comfortable for older adults.
Sleeping on your side offers several benefits. It promotes healthy spinal alignment and is the sleep position least likely to result in back pain, especially when supported with pillows. Side sleeping also may reduce heart burn and snoring, making it a better sleeping position for people with sleep apnea or acid reflux.
Side sleeping may be particularly beneficial for:
- Pregnant women
- People with acid reflux
- People with back pain
- People who snore or have sleep apnea
- Older people.
3. Lying on your stomach.
If we had to rank sleeping positions, lying on your stomach might be at the bottom of the list. While it’s a good position for snoring or sleep apnea, the benefits don’t extend much further.
Unfortunately, sleeping on your stomach can cause both neck and back pain. It can also add a lot of unnecessary strain to your muscles and joints, which is why you might be waking up sore and tired. Placing a pillow under your lower belly might help reduce back pain.
What’s Wrong With Stomach Sleeping?
The stomach sleeping position comes with several drawbacks and is not recommended for most people. In particular, the following people should avoid sleeping on their stomachs:
- Pregnant women
- People with neck or back pain
- People worried about wrinkles
4. Flat on your back.
Sleeping on your back offers the most health benefits. It protects your spine, and it can also help relieve hip and knee pain.
Sleeping on your back uses gravity to keep your body in an even alignment over your spine. This can help reduce any unnecessary pressure on your back or joints. A pillow behind your knees may help support the natural curve of the back.
Plus, if you’re worried about keeping your skin looking fresh, sleeping on your back protects the skin on your face from wrinkling.
On the flip side, sleeping on your back can be difficult for those who experience snoring or sleep apnea. It can also be difficult for anyone with back pain, which is why it’s important to make sure you’re properly supported.
Back sleeping may be particularly beneficial for:
- People with lumbar spinal pain
- People worried about wrinkles
- People with neck pain
- People with nasal congestion
Best Sleeping Position for Pregnancy.
Experts recommend that those who are pregnant sleep on their side with the knees pain. The side sleeping position relieves the pressure of a growing belly, enabling the heart to pump and blood to flow easily throughout the body. In particular, the left side is recommended because it prevents pressure on the liver and facilitates healthy blood flow to the fetus, uterus, kidneys, and heart.
If you feel discomfort sleeping on your left side during pregnancy, you can switch to the right side now and then to relieve pressure on the left hip. You can also relieve tension by placing pillows under the belly, between the legs, and at the small of the back.
Best Sleeping Position for Back Pain.
The best sleeping position for lower back pain is on your side with a pillow or blanket between the knees. Side sleeping can also relieve symptoms for those with neck or back pain.
Choose a pillow with a loft, or thickness, that matches the distance between your neck and your shoulder. With a thicker pillow, your neck will stay aligned with your spine as you sleep on your side, preventing pain and soreness while maintaining proper alignment.
Best Sleeping Position for Neck Pain.
Lying on the back is the best sleep position for neck pain, as it prevents the misalignment that can occur in the side or stomach positions. To prevent neck pain, use a pillow that supports the neck while letting your head sink deeper. Memory foam pillows or pillows with a divot for the head are good options. Alternately, you can roll a towel underneath your neck and use a flatter pillow for your head.
When sleeping on your back, aim to keep your arms in similar positions. For example, having them both lie by your sides is preferable to having one rested on your forehead, as that causes unevenness in the spine that can contribute to shoulder or neck pain.
What’s Wrong With Stomach Sleeping?.
The stomach sleeping position comes with several drawbacks and is not recommended for most people. In particular, the following people should avoid sleeping on their stomachs:
- Pregnant women
- People with neck or back pain
- People worried about wrinkles
