Best (and Worst) Sleeping Positions

Content

Introduction

We always think about what quality of sleep we are actually having. If we take a night of good quality sleep at night than we are considerably more healthy than having a night of disturbed sleep.

Good quality sleep also depends upon the posture we are opting for sleep.

Poor posture cause back and neck pain, fatigue, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and premature wrinkles.

Body position can also affect breathing and cause snoring or sleep apnea.

We spend 40% of our lives in bed – so the right bed and sleeping position are important to help when you have neck, back, shoulder and hip problems. The right sleeping posture can also prevent problems from developing, and stop reoccurrence.

Fetus (Side position, elbow and knee bent )

Sleep in the fetal position. 41% of people used to sleep in this position.

In this position, a person sleeps on their side with their legs curled up underneath them

This pose is common amongst all pose. In a study double of women sleep in this position as compared to men. As this is the most comfortable position.

Sleeping in the fetus position is also recommended by sleep specialists as the position that causes the least amount of sleep interruptions.

This position is good for spine alignment and also for back pain.

If you are sleeping in this position then make sure you have a good pillow and good quality mattress otherwise it may cause strain on your neck and back joints.

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Log (Side position, with arms at the sides )

Tilting over on one side with both arms extending down. 15% of person used to sleep in this position.

This position has a big advantage of naturally aligned the spine. Sleeping in a log position also minimize snoring and also helpful in back pain.

Second good position in case you are suffering from acid reflux.

Just make sure you are using a thick and good pillow for this position.

According to research sleeping on your left side helps in good digestion thus boost metabolism. But if you are sleeping on your right then it may cause acid reflux.

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Yearner (Side position, arms out )

This pose is a variant of log and fetus pose. Around 13% of the people used to sleep in this position.

The problem with this pose is that its arm out position can cause additional pressure on the shoulder and arms. To avoid this switch to log position.

If you are sleeping in this position then try to sleep on your left with a good quality pillow support as sleeping on your right side can have a negative impact on your health.

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Solider(On back with arms on sides)

In this pose people used to sleep on back with their arm on their sides. Almost 8 % of people sleep in this position.

In this pose head, neck and spine are in a neutral position. Hence this pose is good for those having back and neck pain but avoids in case of lower back pain.

Soldier pose slows down the acid reflux and minizine the wrinkles also.

Sleeping in soldier pose also avoid heartburn.

Problem with this pose are snoring, difficult sleep and bad quality sleep.

This pose is also not preferable for pregnant women. During late pregnancy, it must be avoided as it raises the risk of stillbirth.

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Freefall (Stomach position with arms up)

Freefallers are those people who change their position every night. Basically they lie on their stomach with there arms wrapped around the pillow.

They used to move 50-80 times every single night which is also called tossing and turning.

This is the pose which is good only for those who has a problem of snoring or digestion or both. Otherwise, this is not a good position overall.

It is very difficult to maintain a neutral spine in this pose, also it puts pressure on joints and muscles. One major problem is that it can also cause neck strain.

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Starfish (On back with arms up)

In this pose, a person used to sleep on his back with arms up. 5% of people used this pose while sleeping.

This position is the same as back position or soldier position, the only difference is that arms are up instead of down by sides.

This pose is a good and healthy pose except snoring and also putting head over the shoulder can cause shoulder pain. To avoid shoulder pain switch to soldier pose.

It benefits is it is a comfortable position too.

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Frequently Asked Questions

1. Best sleep positions for back pain?

There are so many variants in this case

On your side with a pillow between your knees.
On your side in the fetal position.
On your stomach with a pillow under your abdomen.
On your back with a pillow under your knees.
On your back in a reclined position.

2. The best position to sleep during pregnancy?

Sleeping on the left side

3. Which sleeping position is recommended for digestion?

Sleeping on the left side or sleeping on stomach (But sleeping on stomach may lead to other health issues hence not recommended)

4. Do you sleep on your stomach?

If yes then you should shift to another position as the only benefits of this pose is that you can avoid snoring but you may have to suffer from other medical conditions.

5. Best sleep position for the heart?

On your left as increase blood circulation.

6. Best sleep position for kyphosis?

Back sleeping is ideal for kyphosis as it straightens your spine.

References

https://pdfs.semanticscholar.org/3876/6c9b50e3352baa9c9d8ce349d8cb459f0254.pdf

https://www.physiomed.co.uk/uploads/guide/file/16/Physiomed_Sleeping_Posture_Digital.pdf

Be healthy, live fit and stay blessed