It’s not just about how dark your room is, what essential oil you have on, or what music you play before bed; how you lay your body down affects your ability to get a good night’s rest. Your sleeping position can not only have an effect on your slumber but also your overall health. Poor sleeping posture can cause neck and back pain, shoulder and hip pain, headaches, fatigue, snoring and sleep apnea, muscle cramping, numbness and tingling, impaired circulation, heartburn, etc, etc. Here are the pros and cons to sleeping in each position:
ON YOUR BACK
This is not the most popular position that most people would choose to sleep in, but it is one of the best. When sleeping, it’s important to maintain the natural curve of the spine and ensure that the neck, shoulders, and hips are aligned. This can be accomplished while lying on the back with a pillow under the knees. This position relieves pressure points and evenly distributes weight across the full body.
However, many people find this position uncomfortable, and they are unable to fall asleep or stay asleep in this position. In addition, some find that sleeping on their back causes them to snore due to restrictions of their airway. If this is the case, the following postures may provide more relief.
ON YOUR SIDE
If sleeping on your back isn’t for you, then sleeping on your side is the next best thing. This position has many advantages, including the alleviation of snoring and the symptoms of sleep apnea.
The downside to side sleeping is paraesthesia — the numbness and tingling that occurs when there is a lack of blood flow to an area or when there is too much pressure placed on a nerve. A pillow between the knees or a body pillow can help make this position more comfortable.
IN THE FETAL POSITION
Sleeping in a fetal position is the most popular option chosen by adults. Adopting this curled up position on your side can reduce a lot of pressure in the spine. As with side sleeping, this pose is good for snorers.
Be careful not to curl up too tightly as it can restrict your lungs and diaphragm and impede your breathing.
ON YOUR STOMACH
Lying on the front of the body is considered the worst sleeping posture and can lead to neck and back pain since it’s near impossible to keep the spine in neutral. The head is usually turned to the side, and the twisting of the spine places a lot of stress on muscles and joints.
For those that struggle to sleep in other positions and must sleep on their stomach, it is beneficial to place a thin pillow under the stomach and hips to improve spinal alignment. In addition, lying face down with a rolled up towel under the forehead to allow room to breathe will reduce stress on the neck.
