Did you know that the quality of your sleep can affect your mental health? If you want to improve your sleep, we can help. Are you wondering what the best sleeping position is? In this guide, we’ll go over the best sleeping positions.
Why Should You Change Your Sleeping Position?
Some people have a preferred sleeping position, but sometimes you need to change it up. If you have health problems or are pregnant, your sleeping position might need to change. Consider a sleeping position that will match your current health situation. People who sleep in the wrong position could worsen back or neck pain. Some people’s airways become blocked and develop obstructive sleep apnea.
We’ll go over in more detail about the different sleeping positions you should consider.
Sleeping in the Fetal Position
A lot of adults sleep in this popular position. In the fetal position, someone will sleep on their side, with their torso hunched and knees bent. If you are pregnant, you might want to consider sleeping in this position. You will improve circulation in your body. Yet, some people who have arthritis might want to reconsider this position. They might wake up feeling sore. Straighten your body out instead. Reduce the strain on your hips by putting a pillow between your knees.
Do You Snooze on Your Belly?
A small number of people sleep on their stomachs. Sleep doctors call this position the prone position. Some people prefer this position because it helps them not snore. Yet, sleeping in this position could affect other medical conditions. For example, when sleeping on your belly, your spine and neck aren’t in a neutral position. You could have worsened back and neck pain.
Others might experience pressure on nerves, causing nerve pain, tingling, or numbness. Try to select another sleeping position. If you find you can’t break this habit, try propping your forehead up on a pillow. This way, your spine, and head will remain in a neutral position. You’ll also have more space to breathe. Some other people sleep on their belly and have their heads turned to the side. People end up wrapping their arms around a pillow.
What About Sleeping on Your Back?
There are disadvantages and advantages to sleeping on your back. Sleep experts call this the supine position. Some people who do sleep on their backs could have lower back pain. If you have existing back pain, try not to sleep on your back. Do you suffer from sleep apnea or snoring? Don’t sleep on your back. If you are pregnant, you’ll want to avoid sleeping in this position. Yet, there are some health benefits. Your neck, spine, and head remain in a neutral position. You won’t experience extra pressure on those areas of your body.
Do you suffer from acid reflux? Consider sleeping on your back. Pick up a pillow that will support and elevate your head. Some people end up sleeping on their backs with their arms down beside and close to their body.You could picture this as the soldier position. If you snore a lot, you might not get a restful sleep in this position. Consider chatting with your doctor to see if you have sleep apnea.
Others sleep in a starfish position, where their arms are up over their heads. Again, this group of people could have a difficult time sleeping if they snore.
Most people actually prefer to sleep on their side. Sleep scientists call this the lateral sleeping position. Does your roommate or partner tell you that you are a snorer? You might want to look into sleeping on your side. Do you have a form of arthritis? Sleeping on your side is another great option.
Consider Your Alignment
No matter what sleep position you choose, keep your shoulders, ears, and hips aligned.
Do you prefer to sleep on your back? Put a pillow under the back of your knees. You can support the natural curve in your back and lower stress on your spine. You’ll also want a pillow that supports your shoulders, head, and the curve of your neck.
If you find that you sleep on your stomach, you could stress your back a bit. To help this area, you can put a flat pillow beneath your pelvic area and abdomen. A pillow keeps your spine aligned. You can sleep without a pillow for your head or find a flat one.
If you sleep on your side most nights, take a pillow and place it between your knees. This way, your upper leg won’t pull your spine out of alignment. You’ll also reduce any stress on your lower back and hips. Try to pull your knees toward your chest.
When shopping for a pillow for your head, you’ll want one that keeps your spine straight. Add a small pillow or rolled towel beneath your waist to support your spine. Place pillows in the gaps between the mattress and your body. If you turn in bed, try to remain mindful to not bend or twist at your waist. Instead, try to roll with your entire body. Consider trying a few positions until you find the right one for your body. Your sleeping position can reveal things about your personality. Learn more about the connection between your personality and sleeping positions here.
We hope this guide on sleep positions was helpful. Change up your sleeping position if you feel tired. Try and make sure your body remains aligned while you sleep. After you find the best sleeping position for your body, you will feel more energized.