Is one sleep position better than the other?
An age-old question that has been debated for thousands of years. That might not be true, but you know what I mean.
Sleeping positions are often keenly debated, but in fact, we already have a pretty good understanding of what is good and bad. It’s important to bear in mind that we move a lot during the night, meaning there is no guarantee that you will remain in the same position.
While there are general guidelines with sleeping positions, we need to take into account several other factors. Do you suffer from a specific pain? Are you pregnant? Do you snore or have sleep apnea?
There are four principle sleep positions, most of which have both good and bad points to them. So if you’re looking for a better night’s sleep – then read on.
Sleeping On the back
While only 8% of sleepers sleep on their back, it is still considered the best way to sleep. For some of us (certainly me included), the thought of sleeping on the back seems uncomfortable, but it is the healthiest option.
Sleeping on your back allows your spine and neck to rest in a neutral position that you don’t get with other positions. This lowers the risk of pressure on those points, and, in theory, means you should experience fewer aches and pains.
Another strong argument for sleeping on your back is because it lowers your acid reflux, which occurs when acid and food move in the opposite direction it should do. By having your stomach below your oesophagus you greatly reduce the change of acid reflux while sleeping.
However, it’s not all good news. This sleeping position can make snoring more severe and can also cause problems with the tongue blocking the airways. For those suffering from sleep apnea, sleeping on your back may not be the ideal position.
Fetal Position
41% of adults report sleeping in the fetal position – making it by far the most popular position. But there are definite pros and cons to sleeping this way. Let’s start with the good points. It’s often a good position for snorers (and no doubt those who are sleeping nearby). If you are pregnant it’s also a great position to sleep in as it improves circulation in the body, and prevents your uterus pressing on your liver on the right-hand side of your body.
The downsides of sleeping like this is that it can cause real stiffness in the body if you are curled too tightly. If you suffer from arthritis or similar conditions, sleeping like this might cause you to wake up far from feeling refreshed.
On your side
The problem with the fetal position is that everything is generally scrunched together, with your neck tucked in and knees high. This feels like a comfortable position, but not for eight hours. Try and stretch out your body and keep the neck at a neutral level. 15% of adults report sleeping like this and can help snorers, those with sleep apnea while also helping to prevent acid reflux.
A good way to improve this position is by placing a pillow between your legs which will give your hips better support and will likely help any lower back issues.
On your front
I guess everybody can do what they want, but sleeping on your front is generally considered the worst way to sleep – which is good, as only 7% of adults sleep this way. But if you are in that small number, you may experience neck and back issues as neither are in a neutral position while sleeping like this. By laying on your front for extended periods you are likely to experience numbness, tingling in the muscles.
If you want to sleep this way, make sure you prop your head on a pillow. Not only will this give you space to breathe, but it will also keep your neck and spine in a neutral position.
Conclusions
Changing your sleeping patterns is no easy task. If you have been sleeping one way your entire life it is going to be difficult to break the habit. But look at it this way. Can a 40-year-old still eat what a teenager can? The truth is our bodies change as we age, and just because that’s been how you have slept for years, doesn’t mean that you should continue like it. The metabolism of a teenager is vastly different from that of a 40-year-old, and as our bodies change, so should our sleeping habits.
As we’ve said, sleeping on your back is overall the best position to sleep in. Ideally, you want your spine and neck to be supported, and this certainly does the best job. If you have snoring problems, breathing difficulties or sleep apnea then this might not be for you. For those in this category, try sleeping on your side, but make sure that your legs are extended and your neck is well supported. Please check our home page to find mattresses we have reviewed and found best for different types of sleepers.
Sweet dreams.
