Do you also keep rotating among different positions at night until you can finally sleep? Are you also wondering what is the best sleeping position for you and haven’t been able to find out the answer yet? Well, we are here to aid you in this and help you find answers to your questions.
In this article, we will describe the best sleeping positions and in what ways can they benefit you for you to have a good night’s sleep. So, keep reading ahead, pals.
How to determine the perfect sleeping position for yourself?
Well, sleep positions are very subjective and your choice depends on a lot of factors. A position that might be the best for someone with back pain might not induce good sleep in another person. So, here are a few considerations, knowing which can help you better in deciding your best sleep position.
- Pain(back or shoulder)
Let us now discuss some of the most common sleep positions and discuss the risks and benefits associated with them.
- Sleeping on your side:
Sleeping on your side is by far one of the most common and most preferred sleeping positions of all, among which side-sleeping with an arm overhead is the commonest. Research also suggests that the preferred side position increases with age due to a loss of flexibility of the spine.
Sleeping on your side is a beneficial position in most terms. It can help reduce snoring and heartburn and is also great for your digestion.
However, the other side of it is that it is likely to cause stiffness in your shoulders, and can also cause tightness of the jaw on that particular side on which you sleep.
If you love sleeping on your side, there are a few tips that could be beneficial for you. Firstly, it is great if you can manage to keep your back straight, as straight as possible, while sleeping in this position. A good mattress can help you with this. Secondly, you could also position a pillow between your legs that aligns your neck better with your back. A pillow with a good height will help keep the shoulders in a comfortable position and aid you in your good night’s sleep.
- Sleeping on your stomach:
Stomach sleeping might help reduce snoring or sleep apnea, however, the benefits are limited. Sleeping on your stomach can also be quite comfortable for a lot of people for they can feel the fluffy softness of the mattress against their bodies and faces.
Let us move on to discuss its cons. Stomach sleeping is something that we would not recommend since it is not doing much good to you. Since your head is practically fixed at one side in this position, you are quite likely to experience a sore neck when you get up in the morning. This position can also lead to lower back pain since your spine is straightened to an unnatural position. It can also add a lot of strain to your muscles and joints.
However, if you’re a fan of this position, and lying on your stomach helps you get good sleep, here are a few things that you can try.
- Stretch your body in the morning to help you with your back pain.
- Use a thin pillow, or do not use a pillow at all.
- You can use a pillow under your pelvis.
- Fetal position:
The fetal position is a great sleep position and comes with a lot of benefits for the body. It can help lower down your snores, and your back pain. It also works great during pregnancy.
However, this position can limit deep breathing while you snooze, and can also make your body sore if you’re suffering from any kind of stiffness or joint pain in your body.
If you suffer from some regular pain, we understand how difficult it can be to manage a good sleep position. Here are some of the best positions for you if you fall in this category.
Sleeping positions for shoulder pain:
The back and stomach positions are two of the best options for you if you suffer from shoulder pain. side sleeping might not be that good for you, since it might cause stiffness in your shoulders, which might aggravate your pain even further.
You can also use a thick pillow to support your shoulders which will help them keep square and upright during your sleep.
Sleeping positions for neck pain:
You can lie down on your back as well as on your side if you have problems with your neck. Using a pillow can also help greatly, the one that can support the natural curve of your neck and keep it straight during the night.
Sleep positions to reduce snoring:
If you snore while sleeping, lying on your side or your stomach can be the best sleep position for you. These sleep positions work the best to keep your nasal passages open and the comfortable neck and spine alignments make it easy for free-flow airways.
Best sleeping positions for sleep apnea:
Sleeping on your side is by far the best sleep position for sleep apnea since it makes sure that your airways remain clear and unobstructed after your throat muscles relax during sleep. It also boosts your digestion process and helps in reducing neck pain. You can also use a pillow to support your neck and in a position that does not hamper air circulation.
Sleeping on your stomach also works fine.
Best sleeping positions for sciatica:
The back and side-sleeping positions work the best to reduce sciatic pain. Also, it is important to sleep on a good and firm mattress if you’re having sciatica. You can use a pillow under your knees if you sleep on your back.
If you’re a side sleeper, you can use pillows to support your legs and keep your hips square. You can even add a pillow between your arms.
This is all about the best sleep positions. We hope this helps you find the perfect position for yourself!