{"id":1959,"date":"2022-04-29T18:41:09","date_gmt":"2022-04-29T16:41:09","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=1959"},"modified":"2022-05-31T23:31:12","modified_gmt":"2022-05-31T21:31:12","slug":"best-sleeping-position","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/best-sleeping-position\/","title":{"rendered":"What\u2019s the Best Sleeping Position for a Great Night\u2019s Rest?"},"content":{"rendered":"

Many things can influence the quality of our sleep, starting from our lifestyle to our mental and physical health. But unlike these, there\u2019s one thing that we can change fairly easily\u2014the position we prefer to sleep in.\u00a0<\/span><\/p>\n

Finding the <\/span>best sleeping position<\/span> for your body can mean a neck pain- and back pain-free day but also better digestion and a night without nightmares.\u00a0<\/span><\/p>\n

So, which sleeping position is adequate for <\/span>you<\/span><\/i>?\u00a0<\/span><\/p>\n

Go through the pros and cons of each one elaborated in this article. The given info should make your choice much easier and your sleep healthier.<\/span><\/p>\n

Fetal Position<\/b><\/h2>\n

About <\/span>41% of people<\/span><\/a> like to take up this position during sleep, lying on their side with their knees high up. Therefore, this is definitely the most popular way to snooze. Interestingly, more women than men prefer to sleep on their side.\u00a0<\/span><\/p>\n

If you, too, are a fan of sleeping this way, the good news is that this is one of the most <\/span>healthy sleeping positions<\/span>. It places your spine in perfect alignment and thus prevents back pain.\u00a0<\/span><\/p>\n

In addition, according to <\/span>certain studies<\/span><\/a> conducted on rats, sleeping on your side can improve your neurological health. In particular, this position helps clear waste chemicals from the brain that can otherwise lead to Alzheimer\u2019s and Parkinson\u2019s disease.<\/span><\/p>\n

Pregnant women should also sleep in this position, especially on their left side because this position improves both the mother\u2019s and the baby\u2019s circulation. At the same time, it prevents the uterus from pressing against the liver as opposed to sleeping on the back, for example.<\/span><\/p>\n

Bonus tip:<\/b> Don\u2019t curl up too much since that can restrict deep breathing in your diaphragm.<\/span><\/p>\n

Log Position<\/b><\/h2>\n

People sleeping in the log position also prefer dozing on their side, but they don\u2019t pull their knees up high, and they keep their arms down. About <\/span>15% of all sleepers<\/span><\/a> prefer this position.\u00a0<\/span><\/p>\n

Similar to the fetal position, the log position keeps your spine in good alignment and prevents you from snoring. That\u2019s why it\u2019s often recommended for this kind of sleeping trouble in addition to using an <\/span>anti-snoring device<\/span><\/a>.\u00a0<\/span><\/p>\n

Also, this is the <\/span>best sleeping position for sleep apnea<\/span> since it helps the airways stay open. This is true for apnea types except tongue-related obstructive sleep apnea (OSA). Unfortunately, with this OSA type, <\/span>a study shows<\/span><\/a>, there\u2019s no improvement when sleeping sideways.\u00a0<\/span><\/p>\n

What Is the Best Position to Sleep<\/b>, L<\/b>eft or Right?<\/b><\/h3>\n

There\u2019s one more choice to be made after adopting this or the fetal sleeping position, and that is: which side should you sleep on? Scientists dwelled on this question, focusing on breathing and health benefits.<\/span><\/p>\n

It\u2019s also said that sleeping in the log position on your left side is the <\/span>best sleeping position for acid reflux<\/span>. This is because it can prevent stomach acid from going into the esophagus.\u00a0<\/span><\/p>\n

In addition, this position makes it easier for our body to clean up the metabolites in our brain that build up during the day (brain waste). Needless to say, this keeps neurodegenerative diseases at bay.\u00a0<\/span><\/p>\n

Bonus tip: <\/b>If you feel uncomfortable pressure on your hips in this position, try placing a pillow between your knees. Also, try to use <\/span>neck-adjusted pillows for side sleeping<\/span><\/a> since not all pillows are comfortable for side-sleepers.<\/span><\/p>\n

Freefall Position (Sleeping on Your Stomach)<\/b><\/h2>\n

As its name suggests, people sleeping in this position look like they\u2019re free falling. If you like to sleep on your stomach, you should know that you risk back and neck pain since your spine most likely won\u2019t be correctly aligned.<\/span><\/p>\n

Moreover, the freefall position supported by pillows\u2014otherwise known as the proning position\u2014 recently became famous as the <\/span>best sleeping position for COVID<\/span>.\u00a0<\/span><\/p>\n

Experts say that it prevents the heart and liver from exerting pressure on the lungs, thereby allowing them to fill with more oxygen. Nevertheless, this advantage is more noticeable in <\/span>hospitalized patients<\/span><\/a> than in those fighting milder forms of infection.\u00a0<\/span><\/p>\n

Asthmatics can also benefit from this sleeping position, as it leads to <\/span>milder airway defects during bronchoconstriction<\/span><\/a>.<\/span><\/p>\n

In addition to being the <\/span>best sleeping position for breathing<\/span>, the proning sleeping position also prevents snoring.<\/span><\/p>\n

Bonus tip:<\/b> To prevent severe neck pain, try facing the mattress instead of sleeping with your head turned to one side. In order to keep your airway open, place the forehead on your pillow.<\/span><\/p>\n

Soldier Position<\/b><\/h2>\n

This one is also called the supine position. You sleep like a soldier when you lie on your back with your arms resting by your side. This is healthy for your neck and back since it allows for the most natural alignment.<\/span><\/p>\n

If you keep your head slightly higher than the rest of your body, the soldier position can be your ally in fighting acid reflux. There\u2019s one condition, though\u2014not to be overweight.<\/span><\/p>\n

Moreover, for those with optimal body weight, together with the left log and fetal position, this one too can be beneficial for digestion if you use a firmer pillow.<\/span><\/p>\n

The downside of snoozing this way is that people are more likely to snore when lying on their backs. Also, this is a terrible position for people with sleep apnea, as many <\/span>studies suggest<\/span><\/a>.\u00a0<\/span><\/p>\n

Namely, despite being the <\/span>best sleeping position for posture<\/span>, due to gravity, our airway gets obstructed more easily if we slumber on the back.<\/span><\/p>\n

Bonus tip:<\/b> The soldier position wards off acid reflux only if you sleep on a pillow that elevates your head at least 6 inches.<\/span><\/p>\n

Starfish Position<\/b><\/h2>\n

Snoozing on your back with your legs spread apart and arms stretched above the head is the least popular sleep position. <\/span>Only 5% of people<\/span><\/a> like to catch their ZZZs lying this way.\u00a0<\/span><\/p>\n

Nevertheless, just like the soldier position, it\u2019s great for preventing or alleviating neck pain. The starfish is also good if you suffer from back pain.\u00a0<\/span><\/p>\n

Moreover, this is the <\/span>best sleeping position<\/span> for preventing wrinkles and acne. Your face doesn\u2019t touch your bedding, and therefore doesn\u2019t get infected or wrinkled.<\/span><\/p>\n

Basically, the health risks and benefits are similar to those of the soldier position. Therefore, avoid the starfish if you tend to snore or suffer from sleep apnea. On the positive side, sleeping this way is beneficial for cooling your body on hot summer nights.\u00a0<\/span><\/p>\n

Bonus tip:<\/b> To make the starfish suitable for back pain prevention, you need to check if there\u2019s a gap between your lower back and your mattress.<\/span><\/p>\n

How to Choose The <\/b>Best Sleeping Position<\/b> for Yourself\u00a0<\/b><\/h2>\n

Before you snuggle up under your blanket, think about the effects your favorite sleep position may have on your health and whether or not it\u2019s time to change it.<\/span><\/p>\n

Back and Neck Pain<\/b><\/h3>\n

If you constantly wake up feeling pain in your neck or back, you might consider sleeping on your back or side. Generally, the <\/span>best sleeping position for lower back pain<\/span> is the soldier or starfish position.\u00a0<\/span><\/p>\n

In these poses, your spine is perfectly aligned, just like when you sleep on your side. However, the former one can lead to neck pain if you don\u2019t have an appropriate pillow.\u00a0<\/span><\/p>\n

Depending on your body\u2019s constitution, you might need a pillow to put under your knees and another one to put under your neck.<\/span><\/p>\n

Snoring and Sleep Apnea<\/b><\/h3>\n

Snoring can sometimes be a sign of sleep apnea, a severe sleep disorder. According to <\/span>snoring statistics<\/span><\/a>, about 30% of habitual snorers suffer from this disorder.<\/span><\/p>\n

People with this health problem experience pauses in their breathing during sleep because the muscles in the back of their throat relax and close the airways. To prevent this from happening, you should sleep either on your side or on your stomach.\u00a0<\/span><\/p>\n

Although snoozing on your belly isn\u2019t the <\/span>best sleep position<\/span> for other ailments, this way, snoring won\u2019t disrupt your breathing or your partner\u2019s sleep.<\/span><\/p>\n

Acid Reflux and Heartburn<\/b><\/h3>\n

If you have problems with acid reflux or heartburn, avoid sleeping on your stomach since this will only worsen the situation. Instead, try dozing on your back with your head supported with a somewhat thicker pillow.\u00a0<\/span><\/p>\n

Alternatively, you can catch your ZZZs on your left side. <\/span>Several studies<\/span><\/a> confirm that sleeping in this position will alleviate this problem.<\/span><\/p>\n

Healthy Complexion<\/b><\/h3>\n

Snoozing on your side or stomach with your face constantly pressed against the pillow can cause breakouts or even make your face wrinkle. So if a healthy complexion is your primary concern, it\u2019s best that you sleep on your back.\u00a0<\/span><\/p>\n

High Blood Pressure<\/b><\/h3>\n

New scientific evidence suggests that side sleeping leads to more stable blood pressure. This may be due to the fact that apneic episodes are far less frequent when you sleep on your side, rather than your stomach or back.\u00a0<\/span><\/p>\n

Also, blood circulation is better when sleeping on the left side. In any case, more scientific research is needed to make a definitive conclusion on whether side sleeping is the <\/span>best sleeping position for <\/span>the <\/span>heart<\/span> and blood vessels.<\/span><\/p>\n

Pick the Right Pillow<\/b><\/h2>\n

The main purpose of a pillow is to keep your neck in a natural position and maintain a healthy spinal alignment. When choosing a pillow, you should consider several things. First, how comfortable it is.\u00a0<\/span><\/p>\n

Then, your pillow should easily adapt to different sleep positions, and it shouldn\u2019t lose its shape quickly. In fact, it\u2019s recommended you change your pillow after 12\u201318 months of use. Finally, the choice of a pillow greatly depends on your preferred sleep position.<\/span><\/p>\n

Back Sleepers<\/b><\/h3>\n

If you prefer sleeping on your back, you need a thinner pillow. This way, you won\u2019t strain your neck, and proper spinal alignment will be maintained.<\/span><\/p>\n

Side Sleepers<\/b><\/h3>\n

This group of sleepers should look for a thicker pillow. Although this position is great for spinal alignment, it can place strain on your neck if your pillow doesn\u2019t provide adequate support.\u00a0<\/span><\/p>\n

It\u2019s very important that it fills the space between your neck and bed surface all through the night. Pillow-supported side sleeping is also the <\/span>best sleeping position for sciatica<\/span>. In this case, place the pillow between your knees to keep the optimal alignment of your lower spine and hips.<\/span><\/p>\n

Stomach Sleepers<\/b><\/h3>\n

Do you like snoozing on your stomach? Then, you don\u2019t need a pillow at all! Or if you can\u2019t say goodbye to it, make sure it\u2019s really thin. Otherwise, you might end up with severe neck pain.<\/span><\/p>\n

Another option is to sleep on your belly while facing the mattress. In this case, you\u2019ll need a small, firm pillow that will support your forehead since you don\u2019t want to block your breathing by digging your nose into the bed.<\/span><\/p>\n

Choose Your Mattress<\/b><\/h2>\n

When it comes to choosing the perfect mattress, things aren\u2019t that simple. There\u2019s a wide selection of modes that vary in terms of materials, firmness levels, cooling properties, and so much more.\u00a0<\/span><\/p>\n

Furthermore, we\u2019re all different and have different needs. That\u2019s why we\u2019ll focus here on matching the right mattress to your position.\u00a0<\/span><\/p>\n

Since sleeping on your side isn\u2019t the <\/span>best sleeping position for shoulder pain<\/span>, you should pick a softer mattress if you have this problem.<\/span><\/p>\n

High-quality memory foam mattresses<\/span><\/a> and those with pillow tops are unlikely to cause additional pressure on your joints so that you won\u2019t get up in the morning with shoulder pain or hip pain.<\/span><\/p>\n

If you usually catch your ZZZs on your stomach, your greatest concern should be that your hips don\u2019t sink too deeply into the mattress.<\/span><\/p>\n

That\u2019s why a firmer mattress is the best pick for you. This kind of mattress provides the best support for your spine, keeping it properly aligned. Although it isn\u2019t praised for its beneficial effects on the spine, it\u2019s the best position for chronic snorers.<\/span><\/p>\n

If you\u2019re a back sleeper, probably the ideal mattress for you is a medium firm one. With it, you\u2019ll get the right amount of body contouring and adequate spinal support.<\/span><\/p>\n

Of course, all these guidelines are rather general and apply to people of average height and weight. So keep in mind that you\u2019ll probably need to take other factors into account when shopping for a mattress and accessories.<\/span><\/p>\n

So, <\/b>What Position Is Best for Sleeping?<\/b><\/h2>\n

To sum up, each position has its advantages and disadvantages. Generally, sleeping on your back or side is great for alleviating back and neck pain. On the other hand, dozing on your stomach will help you with snoring and sleep apnea.<\/span><\/p>\n

So if you wake up with any of these ailments, try changing your sleep position. Just don\u2019t expect to feel instant relief since it takes some time for your body to adapt to a new position.\u00a0<\/span><\/p>\n

Also, consider replacing your old pillow and mattress. After all, even the perfect sleeping position won\u2019t have any effect if your bed doesn\u2019t provide you with adequate support.<\/span><\/p>\n

FAQ<\/b><\/h2>\n

What is the healthiest way to sleep?<\/b><\/h3>\n

There\u2019s no common agreement on which of the four main sleeping positions is the best for one\u2019s overall health. However, scientific evidence seems to point to the side-sleeping position, specifically sleeping on the left side.<\/span><\/p>\n

This sleep position is good for:<\/span><\/p>\n