What Your Sleep Position Means (And If You Should Make a Change)
You turn out the light and automatically cuddle into your default sleep position. Some people that’s the back, others it’s the side or belly. It turns out this is a hot topic. There’s quite a bit of research around sleep position, and you’re going to want to hear it.
Your sleep position might vary and is prone to change with changes in your life. For example, moving in with a partner and sharing a bed, allowing the dog on the bed, or even after an injury, you’re going to sleep differently and have different needs. For the healthy, young person, sleep position might not be a big deal. On the other hand, it’s a good idea for the older folks and those with some health concerns to consider their sleep position.
Studies have confirmed that body posture and movement are key contributors to poor sleep quality. Poor sleep quality will lead to a slew of other issues, so let’s get your sleep position under control to avoid the snowball effect!
Types of Sleep Positions and How They Rank
Even though we’re asleep when we’re doing it, we have an idea of how we’re sleeping the majority of the night. Some people lay down on their back and stay that the entire night, others who toss and turn, and many who switch between sides.
The consensus is, the back sleeper is doing it right. There are quite a few benefits of this position and disadvantages of the other sleep positions. Let’s get into it!
The Tummy Sleeper
While it can feel comfortable to have your cheek to pillow sprawled out with legs apart, it’s not ideal.
The disadvantages of this sleep position:
- No spine support
- Stretches the neck
- Can cause jaw tightening
- Can lead to skin issues
The Side Sleeper
Sleeping on your side isn’t a bad option. It is actually beneficial for people with some conditions, and we’ll get into that later. Additionally, this position is giving some support to the body and spine.
The disadvantages of this sleep position:
- Can lead to stiffness in the shoulders
- Can cause jaw pain
- Can cause hip pain
The Fetal Position Sleeper
As mentioned, you might expect the fetal position to be most common since it’d the way we are in the womb. You’re right! This is the most common sleep position, with women being more likely to sleep this way.
Although it’s familiar, it’s not recommended. Here are some of the many disadvantages of curling up into this position for 8 hours each day:
- Limited back support
- Can lead to back pain
- Can lead to neck pain
- Limits travel of oxygen
The Back Sleeper
This is the last prominent sleep position, and we’ve left the best for last! This is the most uncommon sleep position but the best one for you.
Studies show only 14% of the population are back sleepers. Keep in mind, to get the full benefit of sleeping on your back, you should get rid of the pillow to avoid neck strain.
Advantages to sleeping on your back include:
- Easing hip and knee pain
- Avoiding adverse effects to skin from pillow
- Minimizes acid reflux
- It isn’t negatively affecting the skin (crows, feet, etc.)
How To Decide Your Sleep Position
If you’re not sleeping on your back, you might be considering trying it. Before you go for it, keep in mind a few things:
- Sleeping on your back isn’t very comfortable. It may take time to get used to this. Practice and keep at it. Remember to avoid using a pillow.
- You may be better off in another position due to a health issue you have.
There are quite a few health conditions that will determine the best sleep position for you, from age to medications to medical history and more. Be sure to discuss your health concerns and sleep changes with your healthcare professional.
Back and Neck Pain
If you’re experiencing back or neck pain, certain sleep positions can be difficult for you. Sleeping flat on your back is the ideal position to support your neck and spine, and pillows can be used to prop up the knees to take the pressure off your hips and lower back.
Sleep Apnea
Sleep apnea is a severe condition that should be addressed and monitored by a healthcare professional.
It may surprise you to learn sleeping on the back isn’t the best for those with sleep apnea. Instead, a stomach or side sleep position is going to help with stabilizing airways and promoting breathing.
Acid reflux
Acid reflux can do a lot of damage to the esophagus and should also be treated by a professional. With that said, it can be a huge help to sleep at an incline to avoid reflux while sleeping. If this isn’t possible, it’s recommended to sleep on the side.
Pregnancy
Experts recommend pregnant women sleep on their side after the first trimester. This is to improve circulation.
If you’re waking up unrested or in pain, this might not be related to your sleep position. While sleeping in a comfortable position that supports your spine and circulation is essential, it won’t make up for lousy sleep hygiene or a sleep environment. Your sleep quality is directly impacted by the routines you follow, habits you have, and sleep conditions. Familiarize yourself with the psychology of sleep habits, and create a sleep schedule and bedtime you love.