One aspect of your sleep routine is almost certainly consistent. Even if your bedtime changes every night or you wake up at different times every morning, you probably have a favorite sleeping position.
Unfortunately, the position that you find most comfortable can lead to health issues such as aches and sleep apnea. Learn about the benefits and drawbacks of common sleeping positions, as well as how to make each one a little bit better for you.
Fetal
More than four out of ten people prefer this sleeping position, especially women, who are twice as likely as men to sleep curled up on their side.
It’s a healthy way to sleep for the most part because it allows your spine to rest in its natural alignment. Recent animal research suggests that when you sleep on your side rather than your back or stomach, your brain does a better job of clearing waste that can lead to neurological diseases like Alzheimer’s and Parkinson’s.
This is also a good position for pregnant women. While expecting, you should sleep on your left side. It helps your baby’s circulation and keeps your uterus from pressing against your liver.
Make it better by stretching. Your lungs and diaphragm are restricted when you curl your body into a tight ball or curl forward too much. Easy breathing is aided by a relaxed back.
Log
Do you sleep on your side, arms down and close to your body? You’re not alone: 15% of folks prefer to be in the log position. That’s fantastic because it’s beneficial to your health.
Sleep apnea can be reduced by sleeping on your side with your back mostly straight. It can also relieve neck and back pain by keeping your spine aligned.
To relieve pressure on your hips, place a soft pillow, folded blanket, or towel between your knees.
Freefall
You’re lying on your stomach, arms tucked under your pillow or on either side of your head, as if sinking into the clouds.
Sleeping on your stomach may seem cozy when you’re snuggled in bed, but it can cause low back and neck pain. You’re also more likely to toss and turn on your belly than in other positions as you try to get comfortable.
Improve it by avoiding a stiff pillow. It can cause pain by putting your neck at an uncomfortable angle. Instead of turning your head to one side, try propping a softer pillow under your brow and sleeping facing the mattress. This will assist you in keeping your airway open.
Soldier
Snoring, which affects half of all adults at some point and becomes more common as we get older, can be caused by lying flat on your back with arms by your sides. Snoring is inconvenient for everyone, not just the person next to you or in the next room. It can cause sleep disturbances and thickening of the carotid artery, which supplies blood to the brain, face, and neck.
This position is also not recommended if you suffer from sleep apnea, which is characterized by shallow breathing or breath pauses that prevent restful sleep. Sleeping on your back can also cause pain in your lower back.
However, there is one significant advantage to this position: it can help with acid reflux.
Place a pillow or rolled-up towel under your knees to help prevent aches in this face-up position. It can help you avoid back pain by supporting the natural curve of your spine.
It’s best to sleep on your side if you snore or have sleep apnea.
Starfish
This time, you’re on your back, but your legs are spread apart and your arms are bent on either side of your head.
This position, like “soldier,” can help with acid reflux, but it also increases the likelihood of snoring and aggravates sleep apnea.
Make it better by placing a pillow between your knees before falling asleep. Replace your soft or worn-out mattress with one that is more firm. Back pain can be avoided by providing support for your spine.
Be patient if you haven’t been sleeping well and want to try a different position to see if it helps. It can take a long time to break a habit like that, especially if you’ve been doing it for years.
If you prefer to sleep on your back, invest in a new supportive mattress, or a contour pillow for between your knees if you prefer to sleep on your side.
