A big part of being healthy is getting enough sleep at night. As sleep deprivation is linked to different health problems. If you are experiencing difficulty in getting a good night’s sleep, then you might need to change your sleeping habit. You need to know that sleep positions can offer diverse benefits. This is important especially for people with health conditions and suffering from pain. By doing the best sleeping positions you can manage your problem and get good quality sleep.
It is normal to feel uneasy trying a new position, but you can do it gradually and get the most out of it. People are different, so you need to look for the one that is according to your sleep needs.
1. The Fetal Position
The fetal position is one of the most popular sleep positions. It can offer a myriad of benefits to a person who is used to sleeping in this position. It aids pregnant women, those suffering from lower back pain, and it can reduce snoring. However, it is important to know that the fetal position also has several drawbacks. It is important to make it lose because it can limit your breathing. Also, if you have a condition that makes you stiff or you have joint pains, sleeping in the tight fetal pose will only give you soreness in the morning.
2. Side Position
Many people find it easier to sleep comfortably on their side, but sleeping on the left side can offer more benefits. According to health professionals, the best side to sleep on is with your left side as it can prevent snoring and helps in proper digestion, and can even aid heartburn symptoms. A study was done in 10 people for two days. The first day, they were asked to sleep on the right side after eating a high-fat meal. On the second day, they switched to the left side and eat the same food. The result found out that most of them experienced acid reflux after sleeping on the right side. Although it is a small study, they concluded that sleeping on the left side is better for people with heartburn.
However, some studies showed that sleeping on the side might not be the best way to sleep. It can cause muscle stiffness on the shoulder and jaw tightness in the long run. Also, side sleeping can contribute to the development of wrinkles o the face.
3. Stomach Lying
Lying on your stomach falls on the list of best sleeping positions as it can cause neck and back pain in the long run. Although it is good as a remedy for snoring and people with sleep apnea, it can injure your muscles and joint and you will end up waking up feeling sore and very tired. However, if this is your best pose to sleep experts suggest the use of pillow on your lower belly to decrease the risk of back pain.
4. Back Lying
One of the most beneficial sleep positions is lying on your back as it can provide ultimate protection to your spine. This position can also relieve you from knee and hip pain for people with arthritis or gout. According to Cleveland Clinic, sleeping on your back can offer alignment and right posture to your spine. It can reduce the pressure at the back and joints caused by gravity and the use of pillow behind the knee is one way to promote the natural curve of your back. Also, sleeping on your back reduce wrinkles if you want to look fresh in the morning.
However, this is not the best way to sleep for people who snore and with sleep apnea disorder. Also, it will be very difficult to get quality sleep for those suffering from back pain.
5. Freefall Position
This is another variation of lying on your stomach but most people do this position with head turned to the other side of the pillow and hands are either tucked under or wrapped around the pillow. It offers the same benefits and disadvantages just like lying on your stomach.
6. Starfish Position
Almost 5% of people are sleeping this way. This might not be one of the best sleeping positions as it can lead to sleep problems and snoring. Starfish position is another variation of lying in the back with arms up over the head.
7. Log Position
Log position might not be the best side to sleep on as it is similar to side sleep but with arms stretch next to the body. This is a position that can offer relief to snoring, but bad for people with arthritis.
