Ashwin Lewis
Sleep is crucial to our overall well-being, and the position we sleep in can significantly impact the quality of our sleep. While the best sleep position ultimately comes down to personal preference and comfort, certain positions can help alleviate pain, snoring, heartburn, and other health issues. Side sleeping is the most popular position and is recommended for those with neck and back pain, snoring, and heartburn. Sleeping on the back, or supine position, can be beneficial for back pain, but may worsen gastroesophageal reflux and sleep apnea. Stomach sleeping should generally be avoided as it can strain the spine, neck, and hips, although a firmer mattress may help reduce these issues.
| Characteristics | Values |
|---|---|
| Ideal sleeping position | One that promotes healthy spine alignment from your head to your hips |
| Best position | Depends on your unique needs, but back or side sleeping is considered better than stomach sleeping |
| Side sleeping | May reduce snoring, heartburn, and prevent back pain |
| Sleeping on your back | Best for neck pain and nasal congestion |
| Pillow for your head | Should support the natural curve of your neck and be comfortable |
| Pillow that's too high | Can put your neck into a position that causes muscle strain on your back, neck, and shoulders |
| Pillow for stomach sleepers | Should be flat, or sleep without a pillow |
| Pillow for side sleepers | Firm pillow between the knees will prevent the upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back |
| Pillow for back sleepers | Should be adjustable to allow you to sleep in different positions |
| Pillow replacement | Replace your pillows every year or so |
| Mattress replacement | Consider replacing your mattress every 6 to 8 years |
| Mobile device usage | Late-night use of phones and tablets can interfere with sleep |
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What You'll Learn
Sleeping on your back
A 2017 study found that sleeping on your back with your hands by your sides or on your chest prevents pain by relieving pressure on your back, neck, and head. This position can also prevent cervicogenic headaches, which often start in the neck. Sleeping on your back with your head elevated can also help relieve congestion and keep your airways clear.
However, for some people, sleeping on their back can make neck pain worse. Mayo Clinic experts say that sleeping on your back is the worst position if you have sleep apnea. This is because the tongue and jaw can fall and block your airway, leading to snoring.
If you want to try sleeping on your back, there are some products that can help your transition. For example, a wedge pillow can help with head elevation, and a bolster pillow under the knees can support the lower back. A lumbar pillow can also be placed under the upper and lower back, as well as under the knees. Alternatively, a rolled-up towel under the neck can help keep the body aligned without overextension.
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Sleeping on your side
However, side sleeping can increase your risk of shoulder pain. To prevent this, you can try using a firm mattress and pillow to support your neck and shoulder. You can also experiment with using a long body pillow to remain in the side position throughout the night. If you have glaucoma, be aware that sleeping on your side may elevate eye pressure.
There may be specific health benefits to sleeping on your right side. Research suggests that right-side sleepers experience fewer nightmares and have lower anxiety and depression. This may be due to decreased nervous system activity, which can lead to lower blood pressure and a reduced heart rate.
If you are a side sleeper, it is important to find the best mattress and pillows to support your body. A soft mattress may not offer enough joint support, so a mattress that is somewhere between soft and firm is recommended.
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Sleeping on your stomach
However, sleeping on your stomach can also cause back strain and pain, especially in the lumbar region, as it causes the spine to overextend and increases pressure on the lower back. It can also cause neck pain, as it requires you to keep your head turned to the side. For these reasons, most healthcare providers do not recommend stomach sleeping, especially if you suffer from neck or back pain.
If you don't experience any pain and you plan to continue sleeping on your stomach, there are a few things you can do to make it more comfortable. First, use a thin pillow under your head or no pillow at all to avoid neck strain and open your airways. You can also place a slim pillow under your pelvis to prop up your hips, keeping your spine aligned and reducing back pain. Sleeping on a firmer mattress can also help prevent your hips from sinking into the mattress.
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Pillow placement
If you sleep on your side, place a pillow under your neck and head to support your neck. You can also place a pillow between your knees to support your body in a position similar to the recovery position. If you are pregnant, you can relieve tension by placing pillows under your belly, between your legs, and at the small of your back.
If you sleep on your back, place a pillow under your neck and head. You can also place a small pillow under your knees to keep your spine and neck in alignment.
If you sleep on your stomach, place a thin pillow under your hips to relieve pressure and even out your spine.
If you experience back pain, try adding a pillow along your hips and abdomen to maintain the natural inward curve in your lower spine.
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Mattress type
The type of mattress you choose can have a significant impact on the quality of your sleep. Sleeping on a mattress that doesn't offer the right support for your usual position can lead to pain and poor sleep. A good mattress should provide spinal support and alignment, and relieve pressure points.
For back sleepers, a medium-firm mattress is generally recommended. This type of mattress provides enough support to keep the spine properly aligned and reduces the chances of lower back pain. Memory foam mattresses are a popular choice for back sleepers, as they contour to the body and provide support. However, some people may prefer a firmer foam or hybrid mattress, which combines coils and foam, for added support.
Side sleepers make up 60% of Americans and tend to place more pressure on their shoulders and hips. A softer mattress is recommended for side sleepers to cushion the body and relieve pressure points. Memory foam or pillow-top mattresses are ideal as they provide a blend of comfort and support, helping to keep the spine aligned. A taller pillow is also recommended for side sleepers to keep the neck and spine aligned.
Stomach sleeping is considered one of the worst positions for health and wellness, as it can lead to neck and back pain due to improper spinal alignment. However, for those who are set on sleeping on their stomach, a firmer mattress is recommended to prevent the hips from sinking in and improve spinal alignment. Mattresses made of box springs or dense memory foam are suitable options. Placing a pillow underneath the hips can also help to elevate the pelvis and reduce back pain.
Combination sleepers who frequently change positions may benefit from a latex foam mattress due to its natural bounce and responsiveness. Latex is also a good option for eco-friendly sleepers. However, it may not provide the same pressure relief as memory foam.
Other factors to consider when choosing a mattress include weight, motion isolation, and temperature regulation. Weight can impact the sinkage, hug, feel, cooling, and support of a mattress. Foam mattresses tend to provide better motion isolation, reducing disturbances when sharing a bed. Cooling mattresses are designed to help those who sleep warm, but customer reviews can provide valuable insights into their effectiveness.
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Frequently asked questions
Side sleeping is the best position to reduce snoring. It also prevents the airway from collapsing and can be used as a treatment for obstructive sleep apnea.
Side sleeping with a small pillow between the knees is the best position for neck pain. It is also recommended to sleep with your hands by your side to avoid unnecessary neck pain.
Side sleeping on your left side is the best position for heartburn. Sleeping on your right side can make symptoms worse.
