Do you like to sleep on your back, side, or stomach? You might have a favorite sleeping position or switch it up from time to time.
Getting your sleeping position perfect can make a major difference in how you feel in your daily life when you wake up.
Neck and back discomfort can be caused or aggravated by sleeping incorrectly. It may also clog your lungs’ airways, causing issues like obstructive sleep apnea. According to some studies, the wrong sleep position may cause slower toxin outflow from your brain.
Continue reading to understand how your sleeping habits may be affecting your health in a variety of ways.
Stomach sleeping position
Do you sleep on top of your stomach? Many people choose this position as their preferred position for sleeping. People who have sleep apnea tend to find sleeping on their stomach helps with their snoring problems as gravity helps with opening up the airway. But it can cause other medical issues.
When you sleep on your stomach, your neck and spine are not in a neutral posture. This might result in neck and back discomfort. The stomach sleeping position can also induce numbness, tingling, and nerve discomfort by putting pressure on the nerves.
It can be difficult to stop the habit right away especially if you have snoring problems. To help with changing the habit gradually especially for people who snore, you can try to sleep on your side with lots of pillows in front and behind yourself to act as a support.
Back Sleeping Position
Back-sleeping has it’s benefits as well as it’s drawbacks. This is referred to as the supine posture by sleep specialists.
Let’s begin with the negative aspects: Sleeping on your back can cause lower back pain for some. If you already have lower back problems, sleeping in this position might make it even worse. However if this is the case, putting a pillow or bolster under your knees can help taking the pressure off the lower back while sleeping on your back.
The same applies to those who have snoring problems or sleep apnea. Sleeping on your back can aggravate these problems.
On the bright side, sleeping on your back can make you less prone to develop neck pain since your head, neck, and spine are in a neutral posture.
Side-Sleeping
The side sleeping position is the most popular by far. It’s also known as lateral sleeping position by sleep scientists.
This position may be good for those who snore. If you have some forms of arthritis, sleeping in the side position may make you sore, though. Curling up may also prevent you from breathing deeply because doing so may restrict your diaphragm.
Sleeping on your side is beneficial to your mental health. Scientists have discovered that while we sleep, our brains filter away toxins more quickly when sleeping on your side.
Though it’s uncertain if the posture you sleep in has an impact on toxin elimination, a mouse research reveals that side-sleeping may eliminate brain waste more effectively than other sleeping positions.
Sleeping on your left side is also the best sleeping position for those who suffer from acid reflux as it reduces the exposure of esophagus to the stomach acid.
A drawback of this position is that it can cause facial wrinkles on your face to grow over time since it presses down on your face.
Fetal Position
Around 41% of individuals sleep in a unique side posture in which they curl up on their sides with their knees bent. The fetal position is used by side sleepers who sleep with their legs bowed and curled into their torsos.
According to some studies, more women than males sleep in this posture, while other research contradicts this. Because this position increases circulation for both the mother and the foetus, it may be a favourable choice for pregnant women.
If sleeping like this affects your hips, try putting a cushion between your knees to reduce the unnecessary torsion to the hips and pelvis.
Sleeping in fetal position may not be suitable if you are experiencing shoulder pain or neck pain as sleeping in this position will cause too much pressure on your shoulder and strain in your neck muscles. If you prefer sleeping in fetal position, try to straighten your neck and alternate between left and right side to help taking the pressure off the shoulder and neck.
Log Sleep Position
The log position involves sleeping on one’s side with one’s arms down next to their torso. Approximately 15% of the population sleeps like a log. If you snore, this sleep position may be beneficial, but if you have arthritis, you may wake up in discomfort.
Yearner Sleep position
The yearner posture involves sleeping on one’s side with arms spread in front of the body. It’s an excellent posture if you have breathing issues when sleeping, but it’s a horrible position if you have arthritis. The same as any other side sleeping position, if you find it uncomfortable to sleep on your side, use a pillow or bolster in between your knees and arms can help reducing the torsion and taking the pressure off the shoulders, pelvis, hips and knees. About a third of the population sleeps in this posture.
The Position of Spooning
Spooning is a couple’s side sleeping posture in which the rear person holds the front person close to their body. This position, like others, has its own set of benefits and drawbacks. Couples may wake up more frequently when sleeping this manner since they are more likely to be woken up by their companion.
Spooning, allows for snuggling, which enhances the release of oxytocin. This is a hormone that fosters bonding, reduces tension, and may assist you in falling asleep faster. The release of oxytocin can be triggered by cuddling for as little as 10 minutes.
Though if you sleeping on your right side might cause your oesophagus to release more acid to your stomach.
Conclusion
The best sleep position is the one that suits you based on your own health. Since everyone is unique, naturally everyone’s sleeping position should be different as well. Each sleeping position has its pro’s and con’s. So you have to be the one who choose which is the best sleeping position for you!
If you are still feeling stiff in the morning or you have tried all different positions to try to get a good night’s sleep but was of little or no avail, it maybe due to some mechanical dysfunction in your spine and/ or joints. Having them properly checked by your chiropractor will help to improve your sleep quality and hence improving your overall health and wellbeing.
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