Getting quality sleep can leave you feeling refreshed, energized and ready for the day ahead. If you’re struggling to get well rested, could your sleep position be a part of it?Here are some tips to find the best sleep position for you.
On your side
Side sleeping is one of the most common sleep positions.Sleeping on your side helps support proper spine alignment. This can make for a more comfortable and restful sleep. Here are additional reasons sleeping on your side can be beneficial.
Snoring or sleep apnea
Sleeping on your side helps your airways stay open. This can reduce snoring and mild sleep apnea. Ask your doctor if you are unsure of the symptoms or if you might be at risk for sleep apnea.
Pregnancy
It is recommended for those who are pregnant to sleep on their left side. This helps improve blood flow and reduces pressure on the liver. Avoid sleeping on the back or stomach during pregnancy.
Back pain
If you suffer from back pain, sleeping on your side can give you relief. If it is more comfortable, sleep with a pillow or blanket between the knees. This helps to better align your spine and relieve extra pressure.
Acid reflux and heartburn
It is recommended to sleep on your left side if you suffer from heartburn or acid reflux. This position helps reduce symptoms for a more comfortable and restful sleep.
On your back
If side sleeping isn’t for you, it may be more comfortable to sleep on your back. Sleeping on your back can help relieve pressure on the spine that causes discomfort. Here are some additional reasons to consider back sleeping.
Low back pain
If side sleeping isn’t comfortable with low back pain, try sleeping on your back. Prop a pillow or rolled-up blanket under your knees. This reduces the stress on your spine, which can help ease pain in the lower back.
Stuffy nose
When you are sick or have nasal congestion, sleeping on your back can help you breathe better through your nose. It is important to prop yourself up. This can ease congestion and sinus pressure. Use an extra pillow to prop up your head while sleeping on your back.
Shoulder pain
Sleeping on your back can help ease shoulder pain. If you need extra support, use a pillow to prop up the affected shoulder. If you prefer sleeping on your side, sleep on the shoulder that is not in pain.
Skin appearance
Have you ever woken up with sleep lines on your face or chest? Sleeping on your side or stomach puts more pressure and friction on your face. This can lead to lines, wrinkles or skin breakouts over time. Sleeping on your back reduces the amount of pressure and friction on your face.
Stomach sleeping
Sleeping on the stomach is less popular than side or back sleeping. It is generally not the best option for restful sleep. It is not a recommended sleeping position for pregnancy, or for those with neck or back pain. This position can put extra pressure on the spine and neck. If sleeping on the stomach is preferred, use a firm mattress and thin pillow. This reduces the pressure on the spine and neck.
Bottom line
There is no one sleeping position that is best for everyone. Use the position that you find most comfortable. If you wake up with aches and pains, or don’t get a restful sleep, it can be a sign to try a new sleeping position.
Find out how to redesign your room or daily habits to get a better night’s sleep.