While you sleep, your body attempts to recover itself. Your sleeping position could assist or hinder the process based on how well it supports the spine’s natural curve. It is also normal for people to awaken with new pains and discomfort early in the morning, often due to their sleeping posture.
We spend about a quarter of our time sleeping or resting in bed, so it’s vital to select a sleeping position that aids your body’s physical recovery. A good sleeping position will ease the strain on your spine, whereas wrong postures can cause stiffness or pain in the back, shoulders, and arms and contribute to poor sleep quality.
The Best Sleeping Position
The ideal sleeping position encourages an alignment of your spine, beginning at your hips and up towards your neck. What this means for you is dependent on your health status and what is comfortable for you.
However, specific postures are believed to be more beneficial than others. Particularly, sleeping on the side or back is thought to be superior to sleeping on your stomach. In any of these sleeping postures, it’s easier to keep your spine in a good position and in a good alignment, which eases tension on your spinal tissues and helps your muscles relax and heal. If, however, lying on the stomach is great for you, do not be compelled to switch it. It is possible to reduce your chance of suffering from pain and improve your spine alignment by using the correct mattress and pillows.
Different sleeping positions offer distinct advantages that can be beneficial to you if you’re suffering from back discomfort as well as allergies, pregnancy and acid reflux, or any other health issue. In these instances, it might be worthwhile exploring a different sleeping position that will allow you to get a more restful sleep. In one study, an adult group who suffered from back pain was instructed to rest on their backs or sides. They felt significant relief from pain in only four weeks. Making the transition to a different sleeping position can take time; however, it is doable. Be patient and use pillows to adjust your body to adapt to the new situation. For the sake of your well-being, you need to learn the best position for a good quality sleep.
Sleeping On Your Side
Most people sleep on their sides, with the male population spending more time on the side every night than females. When we were children, we divided our evenings by sleeping in different positions simultaneously; however, a distinct preference towards side sleeping developed as we grew older. Our spine’s flexibility reduces as we get older, which can cause the side sleeping more suitable for older adults.
Sleeping on your side has numerous benefits. It improves spinal alignment and is less likely to cause back pain, mainly when supported by pillows. It can also lower the symptoms of heartburn and snoring, making it a good sleeping position for those suffering from acid reflux or sleep apnea.
Side sleeping can be especially beneficial for:
- Women who are pregnant
- People suffering from acid reflux
- People suffering from back pain
- Older people
Best Sleeping Position for Pregnancy
The position of sleeping on your side eases the pressure from the expanding belly, allowing your heart to pump blood to flow freely across the entire body. Remarkably the left side is advised because it reduces the liver from being pressured and promotes regular blood circulation to the fetus kidneys, uterus, and heart.
If you are experiencing discomfort while sleeping on the left side of your body in pregnancy, it is possible to change to the right side immediately and then use it to ease the pressure on your left hip. It is also possible to alleviate pressure by placing pillows beneath your belly, between your legs, and small lower back.
Best Sleeping Position for Back Pain
The ideal position to sleep to relieve lower back pain is to lie on your side with a blanket or pillow between your knees. If you are a back sleeper, then sleeping on your side can help alleviate people suffering from back or neck discomfort symptoms.
Select a pillow with an amount of loft or thickness proportional to how far your shoulder is from your neck. With a heavier pillow, your neck will be aligned with your spine while lying on your back to avoid soreness and pain while maintaining the proper alignment.
The Disadvantage To Sleeping On The Side
The side sleeping position is not suggested for:
- People suffering from shoulder discomfort
- People concerned about wrinkles
Sleeping on your side can cause discomfort or tightness within the shoulders muscles. It’s recommended to change positions frequently and use the best mattress and pillow. Be sure that your mattress can provide sufficient “give” to allow your shoulders and hips to sink further than your mid-spine.
Sleeping on your side can contribute to facial wrinkles because your face is squeezed to the cushion, stretching and compressing your skin.
The Best Sleeping Position For Neck Pain
Laying back on your back is the most comfortable posture to sleep in for neck pain as it stops the misalignment that could occur when you sleep in stomach or side positions. To reduce neck pain, choose pillows that support the neck, allowing your head to sink. Memory foam pillows or pillows with a divot to the head are excellent alternatives. Alternately, you could put an old towel under your neck and then use a long pillow to rest your head on.
If you sleep in a back position, try to maintain your arms similarly. For instance, lying them both at your sides is more beneficial than having one resting on your forehead as this causes unevenness in the spine, which can cause neck or shoulder pain.
The ideal sleeping position for you allows you to have the peace of a peaceful night of sleep and awake each day feeling rejuvenated with no aches or discomforts. If this is the case, and it’s your current sleeping position, Don’t be compelled to alter it. If you believe that a different place of sleeping could be more comfortable for you, explore another place. Take your time and follow the techniques listed above to assist you in adjusting to your new position.