Did you wake up on the wrong side of the bed? The way you sleep can affect both the quality of your rest and your general well-being.
Sleep is essential for all bodily functions. Achieving the suggested seven to nine hours each night aids in maintaining a healthy brain, heart, immune system, skin, and various other aspects of well-being. Additionally, the position in which you sleep plays an important role.
The way you lie down when sleeping impacts your quality of rest and might exacerbate issues such as back pain, snoring, acid reflux, among others.
Regardless of whether you sleep on your back, side, or stomach, you might wonder which one is actually the healthiest sleeping posture. To find out more, we consulted specialists in sleep regarding the optimal as well as the least beneficial positions for overall health.
What causes us to sleep in specific positions?
It remains uncertain precisely what drives individuals to select one sleeping posture over another; however, typically, people opt for positions they find comfortable, according to Shelby Harris, Psy.D., a clinical psychologist and the director of sleep health at Sleepopolis.
Nevertheless, your favored sleeping posture might also be influenced by factors such as your body structure, your choice of mattress, the type of pillows you use, and whether you share a bed with someone else, according to Harris.
When you discover the sleep posture that feels best for you, it often turns into a routine thereafter, according to Harris. Nevertheless, your sleeping position might shift subtly over time as well. Many individuals switch between different postures during the course of one night, and they may also alter their preferred positions across various stages of life, explains Harris.
Changing habits can be difficult, but you can teach yourself to sleep in a different position. As Harris points out, "Most people eventually adapt, though it does take some time to become accustomed to it."
What is the most frequently adopted sleep posture?
The most common sleeping position among adults is side sleeping, either on the right or left side. More than 60% of people prefer to sleep on their side, based on the information from the Sleep Foundation .
The second most frequent sleep posture is resting on one’s back with the face upward, known as the "supine" position.
Dr. Dianne Augelli, a sleep medicine specialist at Weill Cornell Medicine and NewYork-Presbyterian, notes that most individuals generally find sleeping on their side or back to be more comfortable.
The least favored sleep posture is lying face down, with studies indicating that individuals spend fewer than 10 percent of nighttime hours in this position. per the Sleep Foundation .
Which sleep posture is considered the most beneficial for your well-being?
The healthiest sleeping position for you will be the one that is most comfortable and helps you fall and stay asleep. "There's no one best way to sleep. It's whatever works for you to limit the amount of pain that you have and help you to feel well-rested," says Harris.
Sideways versus back versus stomach sleeping
Lying on your side or back is typically viewed as more beneficial for your health compared to sleeping on your stomach, which can lead to various issues like back pain. "In the field of sleep medicine, we often favor side-sleeping," explains Augelli.
As mentioned, sleeping on your back or side might worsen specific health issues; for instance, acid reflux could become more severe when lying on your back, and shoulder troubles might intensify when you're on your side. Conversely, some individuals suffering from sleep apnea might find relief by sleeping face down.
In essence, the most beneficial sleep posture for you depends on your personal health condition, according to Harris. "It's not like everyone needs To sleep on their side," Augelli adds. "This varies depending on whether there is an issue and what that specific issue might be.
Always consult your physician if you have queries or worries regarding your sleep. Nonetheless, these sleeping postures are typically suggested for the subsequent issues:
Optimal sleep posture for alleviating back or neck discomfort
If you experience discomfort in your back or neck, choosing an appropriate sleeping posture can significantly reduce spinal stress, according to specialists. They recommend lying flat on your back for optimal relief of back pain and maintaining proper alignment of the spine—provided you also provide adequate support beneath the neck, Augelli emphasizes.
A tiny cushion or a folded towel may alternatively be placed beneath the knees to alleviate stress from the lower back. per the Mayo Clinic .
Snoozing on your side, supported correctly, might assist with discomfort in your back or neck, according to specialists. As Harris points out, "Ensure you use an appropriate pillow beneath your neck to bridge the space between your shoulders and head." Additionally, positioning a cushion between your knees could aid in realigning your spine and hips, thus reducing pain.
"In general, sleeping on your stomach isn’t great for maintaining spinal health," according to Augelli.
Pillows can indeed have an impact. According to Harris, individuals who sleep on their back or side typically benefit from a pillow of moderate height, whereas those who sleep on their stomachs would prefer a flatter pillow or even none at all.
Optimal sleeping posture for alleviating sleep apnea and snoring
For individuals with sleep-related breathing issues like sleep apnea, sleeping on their side or stomach is usually more beneficial. These positions assist in keeping the airways clear, according to the experts.
Sleep apnea is a condition that leads to repeated pauses and starts in your breathing throughout the night. as per the National Institutes of Health .
"You're typically going to have better breathing if you sleep on your side or stomach, or alternate between them, rather than sleeping on your back," according to Augelli.
Lying flat on your back is generally regarded as the least favorable posture for snoring or experiencing sleep apnea.
"Occasionally, individuals may experience snoring or sleep apnea exclusively when they're lying on their backs due to gravity causing additional tissue to shift into the airway," explains Augelli. This narrowing of the airway can then impede the flow of air.
Harris points out that various treatments are available for snoring and sleep apnea, including lifestyle modifications, surgical procedures, and dental or medical devices. Discuss with your physician which option would be most suitable for you.
The optimal sleep posture for managing acid reflux.
Lying on your left side typically offers the greatest benefits for individuals dealing with acid reflux and could aid in lessening the symptoms, as Augelli points out.
Gastroesophageal reflux happens when stomach acid rises upward into the esophagus, potentially leading to heartburn along with various other symptoms. the Cleveland Clinic Chronic acid reflux may result in GERD (gastroesophageal reflux disease). According to Augelli, both acid reflux and GERD tend to worsen during nighttime hours, which can affect sleep quality and how long one sleeps.
A study from 2022 published in the American Journal of Gastroenterology discovered that sleeping on the left side led to reduced nighttime esophageal acid exposure when compared to sleeping on the right side or on the back.
The specialists suggest that using pillows to raise the upper body or elevating the head might help reduce nighttime heartburn as well.
Lying flat on your back or stomach might exacerbate acid reflux.
The optimal sleep posture when expecting
According to experts, side-sleeping is deemed the most comfortable and advantageous position during pregnancy. While you can opt for either side, many physicians suggest sleeping on your left side throughout this period, as it is believed to enhance circulation.
Pillows designed for pregnancy or shaped like a U, which you place between your knees to support your belly and back, can assist in maintaining a comfy side-lying posture, according to Augelli.
Typically, individuals who are expecting should aim to refrain from lying on their back or stomach, particularly as they advance into the second and third trimesters of pregnancy.
While sleeping on your back, the additional weight from an expanding uterus can put extra pressure on the spine and might constrict a significant blood vessel, according to perصند the American College of Obstetrics and Gynecology Stomach sleeping might be comfortable in the initial phases of pregnancy; however, it becomes quite uncomfortable as the uterus expands, according to Harris.
Which sleep posture is considered the unhealthiest?
Experts point out that the unhealthiest sleeping posture is one that leads to significant discomfort, exacerbates pre-existing medical conditions, raises the likelihood of negative incidents, or interferes with restful sleep.
Typically, sleeping on your stomach is usually the least favorable position for those experiencing back or neck pain, while lying on your back is often considered the most problematic posture for individuals with sleep apnea and snoring issues. Additionally, both positions are less than optimal during pregnancy or when dealing with acid reflux.
While side-sleeping is a favorite among many, it could cause or worsen shoulder pain in the side you sleep on, the experts note.
"Should nothing prove effective, be sure to consult with your physician to ensure we accurately identify the issue, focus on addressing it directly, and secure the necessary treatment for you," advises Harris.
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