Did you know that the way you sleep could be negatively impacting the quality of your sleep? Surprisingly, your sleeping position can have significant impacts on your overall health.
For the sake of a good night’s rest and a healthy life, keep reading to see how your sleeping position might be affecting you.
Sleeping on your back
Experts often recommended this position as the best for your body while resting. Sleeping on your back keeps your spine and neck in a natural position while you’re stretching out. Because you aren’t digging your face in your pillow, sleeping on your back is also known to slow the development of wrinkles.
If you’re sleeping on your back, you’re likely to have proper posture. You probably even wake up feeling refreshed and ready for the day because this position is said to be the best for preventing morning aches and pains. Without the crushing weight of your torso, your arms and legs are safe from pains. You’ll also be avoiding tension in your shoulders by being on your back.
Even with all of its benefits, only 8% of people report sleeping in this position, although there are some things to be wary of. Sleeping on your back can make you susceptible to sleep apnea or snoring as your tongue collapses your airway. In order for this position to be viable, it’s also really important to have a mattress that’s the right mix of being supportive, responsive, and comfortable.
Sleeping on your stomach
With only 7% of adults reporting sleeping on their bellies, stomach sleeping is the rarest position out there.
When you sleep on your stomach, you put a lot of pressure on your spine and chest. This can lead to a plethora of painful side effects while you sleep and when you wake up in the morning. If you’re snoozing on your stomach you’ll likely have trouble breathing adequately through the night, preventing oxygen from getting to your brain. You can wake up with back and neck pain, tingling nerves, pain in your pressure points, and a general feeling on soreness.
If you have the nerve to sleep on your stomach, you’re probably really committed to this position, but switching it up may be necessary for you to wake up feeling better and well rested.
Sleeping on your side
Side sleeping is the most common sleep position out there, especially in the fetal position. Nearly 41% of people prefer sleeping in the fetal position and an additional 15% report a preference for side sleeping in a straightened, elongated position.
Although comfortable throughout the night, side sleeping is likely to make you wake up in pain. Your body weight may not be distributed as evenly as it is in a position like your back. This can cause pain in your hips, shoulders, and knees. To try to combat this issue, try keeping your legs and torso straight instead of curled inwards. This can help minimize pain in your neck and back. It’s also helpful to avoid snoring.
How to get better sleep in any position
If you’re a stomach sleeper, you may be thinking that you now need to try to force yourself to your side or back. Unfortunately, it’s not that easy.
Our bodies adjust to the way we like to fall asleep, and when you try to change your natural ways of falling asleep it can affect your ability to sleep as quickly or as well.
There are ways to accommodate your sleeping arrangement to give you better rest. First, you should determine which type of mattress best fits your needs according to your sleeping position. There are many different types of mattresses (innerspring, memory foam, hybrid, etc.) and different configurations are more suited for certain types of sleeper. Evaluate your needs and find what works best for you so you can get restorative sleep each night.
Next, evaluate your sleeping environment and optimize your bedroom for better sleep. Start with light and noise disruptions and block them out with blackout curtains and a white noise machine. Then, consider the temperature. The optimal temperature for restful sleep is around 60-68 degrees. Don’t worry if this is too chilly for you. You can still snuggle up in blankets. Just make sure to leave your head exposed so you can experience the core body temperature drop needed for deep sleep.
If you’ve exhausted your options and still aren’t getting good sleep, you may need to evaluate your daily habits, diet, and wind down routine. There are many factors which can inhibit your sleep including lack of exercise, eating unhealthily, or harboring stress. Try natural remedies for better sleep as part of your wind down routine. You can also try a warm bath, a cup of herbal tea, or some nighttime yoga stretches to relax your mind and body.
Whatever you do, don’t let anything get in the way of your quality sleep.