When it comes to getting a great night’s sleep and improving your overall health, various factors must be considered. You may have considered the amount of sleep you get, your sleep temperature, or the amount of light in your room, but have you ever considered your sleep position?
Not only can your sleep position affect your sleep quality, but it can also say a lot about your personality.
Today, we’ll discuss popular sleeping positions for back pain, pregnancy, neck pain, and more and learn a little more about their pros and cons.
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Back Sleepers
Each sleep position has pros and cons; however, some have more benefits. Sleeping on your back can be good for your spine because you're keeping it in a neutral position rather than twisting it into a strenuous position, which can occur if you sleep on your side or stomach.
It can also prevent gastroesophageal reflux by keeping your head elevated above your stomach, reducing the likelihood of stomach acid flowing back up into your esophagus.
Benefits of Back Sleepers
- Enhanced spinal alignment
- Decreased acid reflux
- Lessened heartburn
- Better breathing
Did You Know: Sleeping on your back can also be good for your skin and help avoid wrinkles.
While sleeping on your back can be a great option, it might not be the best option for some.
Disadvantages of Back Sleepers
Below are some reasons why sleeping on your back may not be the very best sleeping position.
- Snoring and Sleep Apnea: Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, obstructing your airway and leading to snoring and sleep apnea.
- Back Pain: Sleeping on your back can cause back pain, especially if you have pre-existing discomfort. This is due to the pressure it puts on your lower back, hips, and shoulders.
- Digestive Issues: This position can worsen heartburn symptoms by allowing stomach acid to flow back into the esophagus.
- Sleep Quality: For some, sleeping on their back can lead to poor sleep quality, causing restless sleep and waking up tired and groggy.
Stomach Sleepers
When it comes to sleeping on your stomach, there are more negative effects on your health than positive effects, including reducing the likelihood of snoring.
Benefits of Stomach Sleepers
- Reduce snoring
- Mitigates sleep apnea symptoms
- Decrease acid reflux
Negative Impact of Stomach Sleepers
Below, we’ve included the potential disadvantages of sleeping on your stomach:
- Spine and Neck Pain: Sleeping on your stomach can strain your neck and spine, resulting in discomfort over time.
- Restricted Breathing: It can also restrict your breathing by forcing your neck and head into an awkward position, making breathing difficult.
- Numbness and Tingling: This can cause numbness and tingling in your arms and legs, as it can pressure nerves and restrict blood flow.
- Wrinkles and Acne: Sleeping on your stomach can also lead to wrinkles and acne, as your face is pressed into the pillow all night, causing friction and blocking pores.
Side Sleepers
As we discussed above, sleeping on your back can constrict your airways and encourage snoring if you're one of the many who suffer from sleep apnea (and even if you're not).
If you're a side sleeper, consider alternating sides.
Benefits of Side Sleeping
Side sleeping is a popular position for a reason—it can offer a range of health benefits.
- Improved spinal alignment [1]
- Back pain relief
- Healthier pregnancy
- Reduced snoring [2]
- Improved brain health
- Reduced heartburn
Did You Know: A recent study found that participants, on average, spent 54% of the time sleeping on their right side or left. [3]
Side Sleeping: Left or Right Side
If you're a side sleeper, consider sleeping on your left side. There are plenty of benefits of sleeping on your left side compared to the right.
For example, sleeping on your left side can help ease symptoms of acid reflux and heartburn while promoting the drainage of toxins from your lymph nodes and improving digestion. [4] It can even enhance circulation and help your brain filter out waste, thanks to how your internal organs are positioned in your body.
That said, it's important to note that sleeping in a non-fetal position on your left side is critical to reaping these benefits. If you're sleeping on your side, it can have advantages, but it also has some downsides.
Tip: When you sleep on your side, it's important to choose pillows, bed linens, and a mattress that supports your preferred position.
If you're sleeping on your side, it can have advantages, but it also has some downsides.
Negative Impact of Side Sleepers
Below are some potential cons of sleeping on your side:
- Shoulder Pain: Sleeping on the same side every night or with your arm under your head can cause shoulder pain.
- Jaw Pain: This position can cause pressure on your jaw joint, leading to discomfort, especially if you tend to clench your jaw while you sleep.
- Numbness and Tingling: Sleeping in a position that puts pressure on one side of your body can cause numbness and tingling in your arms or legs.
- Poor Circulation: If you sleep on your side with bent knees and hips, you may experience poor circulation due to compression of blood vessels in your legs.
Related Blog: How Pain Can Affect Your Sleep
Although side sleeping can provide a comfortable sleeping position for most people, it is essential to recognize its possible drawbacks and find solutions to alleviate them if they affect your sleep quality.
Which is the Best Side to Sleep On?
Which position will help with your current health? Below, we’ve included various positions that can help with the following.
Best Sleep Positions For Back Pain
Back pain can result from various symptoms or injuries, and there are ways to treat it. While there isn't much research linking back pain to sleeping habits or positions, experts believe those with back pain more commonly suffer from sleep deprivation than those without back pain.
You can use an extra bed pillow if you can't sleep at night. You can find specific body pillows for back sleepers online. If you prefer to sleep on your left or right side, commonly known as "side sleepers," and suffer from back pain, experts suggest sleeping with a thin pillow between your legs. If you commonly find yourself sleeping on your stomach, place a pillow under your pelvis, and if you sleep on your back, place a small pillow under your knees.
Each position helps to alleviate pressure and stress on your back and helps encourage its natural curve. Please consult your doctor for additional questions about possible positions that relieve back pain.
Best Sleep Positions While Pregnant
Whether you were sleeping comfortably pre-pregnancy or not, your “normal” sleep positions won’t feel as comfortable as before. A variety of issues can keep you up at night, whether it’s an enlarged abdomen, heartburn, shortness of breath, and more; there are a few solutions.
It is often recommended for pregnant women to sleep on their side and consider placing a supportive pillow between their legs to alleviate low back pain.
Related Blog: Pregnancy and Sleep; Tips for Better Sleep
Sleeping on your left side is recommended versus sleeping on your right as it enhances the circulation of blood between the heart, fetus, uterus, and kidneys. Additionally, it can reduce pressure on the liver.
Sleeping on your back or stomach is discouraged for various reasons, including the safety of the baby, creating increased back pain for you, shortness of breath, and poor blood circulation.
Again, if you have additional questions about the various positions while pregnant, please consult your doctor.
Best Sleep Positions For Those With Sleep Apnea
More than 18 million Americans suffer from sleep apnea. [5] That’s a lot of people who are left tired and groggy after countless restless nights of sleep. While helpful remedies, procedures, and tools help individuals sleep better at night, an additional solution could be found in your sleep position.
According to the National Institutes of Health, those with OSA slept better on their right or left side rather than on their stomach or back. [6] During the study, the apnea index was found to be twice as high when the subjects lay on their backs or stomachs.
What the Positions Say About You
Did you know body language specialists believe your sleep position can be linked to your personality? It's true! Some could argue this is as valid as your horoscope, but this part is more fun.
For example, if you sleep in what is referred to as the "soldier sleep style," meaning you sleep on your back with your hands by your side, researchers say you tend to be very structured and take yourself seriously.
If you sleep in the "freefall position" on your stomach with your head to either side and your arms under your pillow, you are characterized as a free spirit.
There are a variety of sleep styles out there; to determine your sleep style personality, we've explored the best sleeping position with a brief description to help you understand it better.
Final Thought
Whether you want to understand which side is the best to sleep on, which position can help alleviate back pain, improve your sleep during pregnancy, or look for healthier sleeping habits, a simple position change could be just what you need. A good night's sleep often can be determined by your position in bed.
However, it's important to remember that everyone is different, and what works best for one person may not work for another. There are plenty of benefits to a side sleeper, but ultimately, the key is to find the best sleep position that feels comfortable and supportive for your body and to make adjustments as needed.
Citations/References
[1] Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work (Reading, Mass.), 53(2), 235–240. View Study
[2] Ravesloot, M. J., van Maanen, J. P., Dun, L., & de Vries, N. (2013). The undervalued potential of positional therapy in position-dependent snoring and OSA-a review of the literature. Sleep & breathing = Schlaf & Atmung, 17(1), 39–49. View Study
[3] Skarpsno ES, Mork PJ, Nilsen TIL, Holtermann A. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nat Sci Sleep. 2017;9:267-275 View Study
[4] Katz, L. C., Just, R., & Castell, D. O. (1994). Body position affects recumbent postprandial reflux. Journal of clinical gastroenterology, 18(4), 280–283.
[5] Obstructive Sleep Apnea. (n.d.). Penn State Health. View Resource
[6] Cartwright R. D. (1984). Effect of sleep position on sleep apnea severity. Sleep, 7(2), 110–114. View Study
