At the end of the day, most of us are looking forward to getting in bed and dozing off to a restful slumber. Ideally, our beds should enable our bodies to relax, maintain spinal alignment, and facilitate a healthy sleep-wake cycle. However, some people may have a hard time falling and staying asleep due to certain health conditions and chronic pain. In some cases, they may even wake up feeling worse or still tired. The good news is that hope is not lost.
More often than not, sleep issues, as well as body aches and pains, can be remedied or reduced when you correct your sleeping position and posture. At Magniflex, we increase your chances of waking up energised with sleep solutions. Here are the best sleeping positions that can help ease the effects of certain health conditions. Plus, tips on how to achieve them with the right mattress or combination of pillows.
Best Sleeping Positions Based on Your Health Condition
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Breathing Issues
If you’ve been having trouble breathing at night, your airways might be blocked by a cold, stuffy nose, or obstructive sleep apnea (OSA). A slightly upright or side sleeping position can help clear air passages and stop snoring.
Sleeping slightly upright or on your side will allow you to breathe better. This position prevents your sinuses from becoming more congested and allows your throat muscles to close in on your airway. Try to avoid lying flat on your back, as it could make symptoms worse.
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Cough
Some reasons why you may cough at night include having the flu, allergies, or a sinus infection. These conditions cause post-nasal drip, a condition where mucus flows towards the back of your throat instead of out your nose. A slightly upright sleeping position will help lessen persistent coughing due to post-nasal drip.
We suggest you experiment with a wedge pillow to prop up your head without straining your neck, shoulders, and back. If you wake up during the night coughing, you can quickly set up and customise the elevation of your head with an adjustable bed base. You can also use a set of pillows and pile them on top of each other.
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Ear Infection
One of the best sleeping positions for an ear infection, especially if both ears are affected, is to sleep upright with a wedge pillow. This allows you to fully support your back while elevated. If only one ear is infected, you also have the option to sleep on the side of the healthy ear.
Whatever position you choose, ensure the infected ear/s are raised slightly higher than the rest of your body or not pressed against your pillow. You need an elevated position to drain the infection or fluids from your ears, as well as airflow to help them stay dry.
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Neck Pain
To prevent any strain on your neck, your pillow must raise your head in a way that is always in line with your spine. The best sleeping positions for neck pain would be on your side or back. On the other hand, a stomach sleeping position would be the worst.
Regardless of your sleeping position, choose a pillow that will allow your head to look straight towards the side or the ceiling. Memory Foam pillows can prevent neck pain because they conform to the shape of your head and take the weight off your shoulder. If you can’t avoid sleeping on your stomach, use a low-loft pillow for your head so your neck isn’t flexed, and opt for a mattress or topper that will keep your torso from sinking.
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High Blood Pressure
The best sleeping position for individuals with high blood pressure is on their left side, as it boosts circulation in the body, putting less pressure on blood vessels and strain on the heart. On the contrary, you must avoid sleeping on the right side, as it will compress blood vessels and push blood back to the heart.
You can use a wedge or a body pillow to support your back, preventing you from turning or switching to other sleeping positions. Also, put a pillow under your right leg to avoid overextending your hip joints.
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Back Pain
If you have back pain, whether in the upper or lower region, your best bet at maintaining a neutral spine would be to sleep on your back. This enables you to fully rest your body on the mattress, preventing you from leaning to one side or overarching your back, which may cause further strain.
A Memory Foam orthopedic mattress is ideal for back pain because it will conform to your body’s natural curves and evenly distribute your weight. To sustain a back sleeping position throughout the night, use a low loft or down pillow for your head and a small pillow under your knees.
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Sciatica
Sciatica is an irritation or injury to the sciatic nerve, which is located somewhere between the low back and the butt. It is characterised by a tingling, burning, or shooting pain that travels down to the leg of the affected side. The best sleeping positions to alleviate symptoms of sciatica is to lie on your back or side.
If you do choose to be on your side, sleep on the side opposite to what is hurting to eliminate pressure on the sciatic nerve. To achieve proper sleep posture, the pillow on your head should support your neck to be in alignment with your shoulders, then put another pillow under your knees or between your legs..
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Hip Pain
If you’ve been having hip pain, then your joints are either strained by your sleeping positions or aren’t sufficiently supported by your mattress. If you’re a side or combination sleeper, you can get hip pain when one side of your body has the tendency to lean forward while sleeping.
For those with hip pain, back and side sleeping positions and Memory Foam mattresses with comfort and support layers would be best. The easiest way to make your bed more comfortable is by adding a mattress topper that allows your body to ease into the firmer support layers.
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Menstrual Cramps
The 3 best sleeping positions you could try for that time of the month would be lying flat on your back with a pillow under your knees, on your side with a pillow between your knees, and with your arms and legs tucked together. You’ll slowly feel relief from menstrual cramps as you take some pressure off the organs and muscles in your midsection.
A back sleeping position would allow you to gently massage your abdomen or apply a heat pad to release tension contributing to menstrual cramps. On the other hand, side sleeping positions lessen period pains by increasing oxygen and regulating blood flow. Moreover, a fetal position also soothes stress and anxiety.
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Knee Pain
Either back or side sleeping positions are best for knee pain. The knee that is hurting should be elevated as much as possible. If both knees are in pain, a back sleeping position would be more ideal than being on your side, as it allows you to raise both joints, take the pressure off your spine, and regulate blood flow in your lower body.
While you always have the option to stack pillows under your knees or put a pillow in between them, an adjustable bed base would allow you to alter and stabilise your sleeping position with a remote. Moreover, it would be just as quick to arrange for it to help you sit up and get out of bed in the morning.
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Pregnancy
The best sleeping position for women during pregnancy is on their left side. This way, they can avoid discomfort due to pressure on the spine and crowding organs in the abdominal area.
It is universally recommended for expectant mothers to sleep on their left side to allow for the proper circulation of blood, oxygen, and nutrients in their bodies and to their babies. To boost comfort and maintain hip alignment, put a pillow under the side of your belly and another between your knees.
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Acid Reflux
Acid reflux is a condition where stomach acid flows back to your oesophagus, causing a burning sensation in your throat and chest. Elevating your head to slightly higher than the rest of your body will help push the acid back down. If you’re more comfortable on your side, sleep on your left side.
When you have acid reflux or heartburn, we suggest sleeping on your left side because it positions your stomach so that there is an air pocket preventing acid from rising. Conversely, avoid back, stomach, and right-side sleeping positions because they aggravate symptoms as the oesophageal sphincter becomes submerged in the contents of your stomach.
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Overactive Bladder or Nocturia
An overactive bladder or nocturia can disrupt sleep, as people frequently need to go to the bathroom at night. Side sleeping positions, including a semi-fetal position where their legs are tucked close to their chests, can help alleviate pressure on the bladder and pelvic floor muscles.
Sleeping on your left side is more recommended than being on your right. This position allows you to use gravity to your advantage, relaxing your pelvic floor muscles, which helps you empty your bladder fully before sleeping. It is also advisable to put a pillow under the knee of your top side to cushion your joints and prevent the weight of your legs from adding pressure to your pelvic floor.
Takeaways on Best Sleeping Positions for Health Conditions
Your sleeping position can significantly influence how you feel upon waking up. Depending on your health condition, the best sleeping positions are usually on your back or on your left side, as they help maintain a neutral spine and aid in circulation. On the other hand, sleeping positions on the stomach and right side are generally discouraged.
The right mattress and pillow placement will not only help you get into a comfortable sleeping position but also allow you to sustain it while maintaining proper sleep posture. At Magniflex, we match you with Memory Foam mattresses that offer orthopedic support and customised comfort based on your needs. We also offer ergonomic pillows to help reduce muscle strain in upright positions.
