The Position You Sleep Can Impact Your Overall Health

We all have different preferences when it comes to our sleep style. Some of us are sound sleepers, capable of snoozing through an earthquake, while some can be woken up by the slightest noise. Some people are night owls, while others are the early-to-bed, early-to-rise type. No matter how or when you prefer to sleep, the most important thing about getting rest at night is getting enough sleep. Of course, experts recommend that adults get between 7-9 hours of sleep per night. There is a lot that goes in to getting enough sleep at night. The right sleep environment is crucial, avoiding stimulants like caffeine can help—and your sleep position can make a great deal of difference as well.

Most people have a set sleep position, or a position that they prefer to sleep in at night. Sometimes this is intentional, and sometimes, it is just the position your body puts itself in naturally at night. Either way, there are certain best sleeping positions that are better for getting a good night rest than others, and certain positions that say something about your sleep style.

The position you sleep in can even impact your health, causing back pain, neck discomfort, muscle cramps headaches and more. There are even certain sleeping positions that are associated with sleep apnea and wrinkles. Take a look at the best sleep positions out there and the benefits that come with them.

Back Sleeper

Being a back sleeper means laying flat on your back with your head and neck resting in a neutral position. Sleeping on your back isn’t the most common sleeping position, but it is one of the best. According to research on sleep positions, only about 8 percent of surveyed people actually sleep on their backs. However, if you can easily fall asleep on your back, there are a number of benefits that come with being a back sleeper, including relieving pressure on your head and neck, helping to alleviate headaches and neck pain. It can also help to ward off acid reflux.

However, while laying on your back is, in general, one of the healthiest positions, there are a few people who shouldn’t sleep on their back. If you already suffer from sleep apnea, then sleeping on your back can only make the condition worse. This is because the tongue can block your breathing tube, causing even more breathlessness for people with this condition. A note for those who snore; sleeping on your back can also make snoring worse.

Back Sleeper in Reclined Position

best sleeping position for lower back pain

While sleeping in a reclined position isn’t possible for everyone, it is a great position for those who choose to sleep in hospital beds, movable beds or reclining chairs. This is a popular way to sleep if you have low back pain as it can provide back pain relief.

It can also be great for those who have neck pain. However, if you snore or struggle with sleep apnea, you may find that this can make the condition worse, unless you adjust the reclining position so that your head and neck are more elevated.

Back Sleeper Starfish

This position involves sleeping on your back with your arms up, over your head, and typically with your legs sprawled. The starfish position is recognized as both a very popular and relatively health sleeping position. However, if you struggle with sleep apnea or snoring, this position can actually make things worse.

If you aren’t careful and tend to put your arms in the same position every night, it can lead to shoulder pain. If this happens to you, you should consider moving your arms before you fall asleep. This position can be good for your back, but if you notice head strain, consider using a thinner pillow so your head isn’t as propped up when you sleep.

Side Sleeper

Sleeping on your side means laying on one side or another, with your torso and legs relatively straight. Sleeping on your side can help decrease acid reflux and it comes with a number of other great health benefits as well. This position helps keep the spine long, straight and elongated, which can help alleviate neck and back pain. Side sleeping is also great for those who snore, as it helps keep your airways open and makes it easier to breathe while you sleep. Individuals who have sleep apnea and disturbed breathlessness form this condition may also benefit from sleeping on their side.

The only downside of being a side sleeper is that it can cause premature wrinkling in the face, as half of your face will be pressed against a pillow all night long and the extra pressure can add to wrinkles.

Fetal Position

Sleeping in the fetal position involves sleeping on your side with your torso loosely hunched (but not in a tight ball) and with your knees bent. If you find your hips are uncomfortable in this position, you can put a pillow between your knees. The fetal position is the most common sleeping position, with nearly half of adults sleeping in this position. Most people who sleep in the fetal position sleep on their left side.

Just like side sleeping, sleeping in the fetal position is great for people who tend to snore as it can open up the airway. However, if you sleep in too tight of a ball in your fetal position, it can have the opposite effect. If you wake up feeling sore or notice you have been snoring, then make sure that you straighten out and relax your body before falling asleep, instead of tucking your chin near your chest.

This is one of the most recommended best sleeping positions for women who are pregnant, because it can help improve circulation in your body and send more blood to the fetus.

Stomach Sleeper

As the name suggests, sleeping on your stomach simply involves laying flat on your belly with your legs straight and your arms by your side. It is estimated that around 7 percent of adults sleep on their stomachs, but it can unfortunately lead to a number of health issues. Sleeping in this way can lead to neck discomfort, headaches and back pain as it causes your spine to rest out of alignment. If you suffer from neck and back pain when sleeping in this position, it is best to shift to a most neutral position.

This isn’t the only discomfort that can come from sleeping on your stomach—it can also cause issues with the muscles and joints, leading to aches, paints and tingling. If you feel most comfortable sleeping in this way, it is best to sleep with your head turned to one side so that you can breathe. Doing this allows for more comfort and can help keep your airways open—this is also what makes sleeping on your stomach good for people who snore.

Sleeping on the Front With The Head Face Down

This sleeping position involves sleeping on your stomach with your head face down, but propped up enough to allow for air flow. There are a few health concerns and potential setbacks that can come with sleeping on your front—mostly because it involves turning the head and neck to one side and twisting or causing misalignment in the spine.

If you sleep in this position and deal with extra shoulder, neck or back pain—this may be to blame. Sleeping on your front with your head down alleviates this problem. In order to make sure you can still breathe, take a small, firm pillow or even a rolled towel to prop up the forehead so that you can breathe. Take another pillow and place it under your stomach for support. This can allow you to sleep comfortably, and keep your head and neck in a neutral position.

Adding Pillows to Your Sleep Position

Adding pillows to your sleep position is a great way to help keep you as comfortable as possible. However, before you buy a pillow or consider adding extra pillows to your bed, it is important to take note of your preferred sleep position—different sleeping positions require different types of pillows.

Here are some tips to keep in mind:

If you sleep on your back make sure to choose a thinner pillow. If you raise your head too much it can place extra strain on your neck and lead to back pain or headaches.
Use a thing pillow under your hips if you sleep on your stomach. It can help alleviate unnecessary hip pain.
If you find that sleeping on your side or back is causing neck or head pain, consider memory foam as it can mold to your individual head shape.
Consider buying a thicker pillow if you sleep on your side, and position that pillow so it fits between your neck and your mattress—this will alleviate any unnecessary neck pain. There are special pillows, known as gusseted pillows you can use for this.
If you sleep on your stomach, don’t place a pillow under your head, or use a very thin pillow. Otherwise it can cause backward pressure on the neck. Some people who sleep in this position prefer to put a small, firm pillow propped up against the forehead, allowing for easy air flow while still keeping the neck straight.

No matter how you choose to incorporate a pillow into your sleep position, it is important that you change out these pillows every 12-18 months.

Improve The Quality Of Sleep With The Right Sleep Position

When you drift off to sleep at night, take a moment to think more about these best sleeping positions. The right sleep position can really impact the quality of sleep that you get at night. While it can take some time to get used to, changing up your sleep position can help alleviate certain issues and discomforts and help you get the most of the time that you do have at night to get some sleep.

Karen A Mulvey is a personal social blogger and mom with 14 years of experience in the every day world of motherhood and sustainable product research. Karen is on a mission to help everyday families select sustainable, non-toxic organic products, stop stressing about uncertainties on sustainable home goods and apparel, and start living the life they’ve always wanted.

Follow Karen at @karenAmulveycs | Karen A Mulvey