Best Sleeping Positions for a Restful Night

The ideal sleeping posture is usually the one that allows you to get the most rest. Personal preferences, as well as physical and medical factors, all influence this. While some studies suggest that sleeping on one’s side is preferable, there is no one-size-fits-all approach, as we’ll see below. Continue reading to learn more about the advantages and disadvantages of various sleeping positions.

Is it true that sleeping on one’s side is the most common position?

Sleeping on one’s side is preferred by the majority of people. A study found that children sleep equally well on their sides, backs, and fronts, with a rising preference for the side position as they get older. The most prevalent sleep position is side-sleeping with an arm overhead, which accounts for 55 percent of all time spent in bed. According to research, the preferred side position rises with age as the spine loses flexibility.

Patients with heart failure, on the other hand, automatically avoid sleeping on their left side to avoid discomfort and shortness of breath. This population, on the other hand, likes to sleep on their right side.

Sleeping in the Fetal

The fetal position is used by side sleepers who curl inward with bowed legs. The benefits of sleeping in the fetal position are similar to those of sleeping on one’s side. In addition, studies have shown that sleeping on one’s side lessens the frequency of sleep apnea breathing disruptions.

Unfortunately, for some people, sleeping in the fetal position can induce joint pain or stiffness. Curl in a somewhat loose position or with a pillow between your knees to limit the chance of discomfort.

Lying Flat on Your Back A Double-Edged Sword

Back-sleeping can help to adjust the spine and relieve pressure on afflicted limbs. Sleeping on one’s back, on the other hand, is not suggested for everyone.

According to research, resting on your back can exacerbate disorders like snoring and sleep apnea. People who suffer from heartburn or GERD should avoid sleeping on their backs. Although most pregnant women report sleeping on their backs on occasion, this position is not recommended for pregnant women because it has been linked to late stillbirths in the third trimester.

Sleeping on Your Stomach

Sleeping on one’s stomach, commonly known as the front or prone position, is preferred by a tiny number of people. Because of the requirement to elevate the body against gravity in the front position, rib cage respiratory movements need more energy, which may explain why many people avoid stomach sleeping.

This is corroborated by research on newborns, which shows that the prone position induces a greater heart rate than the back position, potentially increasing their risk of SIDS and overheating. To prevent these hazards, the American Academy of Pediatrics recommends that all babies sleep on their backs.

Because of the greater effort necessary for breathing from the respiratory cage and the lack of flexibility in the spinal cord, elderly people rarely sleep in prone postures.
Sleeping with a flat pillow under the pelvis and stomach in the front-sleeping position can help maintain the spine aligned. Sleeping without a pillow under the head or with a flat pillow under the head may also help to straighten the spine.
Additionally, it has been discovered that prone sleep positions can assist treat people who experience respiratory difficulties as a result of Covid-19.

Factors to Consider When Choosing the Best Sleeping Position for You
A variety of elements play a role in determining the best sleeping position. Personal choice is one of them, but there are other physical and medical variables to consider, such as:

• Age
• Back and shoulder pain
• Sleep apnea
• Snoring
• Pregnancy

Changing one’s sleeping position is a difficult task. We may find that after we’re asleep, we revert to our old habits. Pillows and back supports might assist you stay in your new position throughout the night.

Sleep Positions to Relieve Back and Shoulder Pain

Modifying sleep posture has been shown to lessen back and shoulder pain and discomfort while also improving sleep quality. The back is the ideal sleeping position for both lower and upper back discomfort. This position evenly distributes weight throughout the spine. Place a pillow between your knees to assist retain the natural bend of your spine. The back or side are the greatest sleeping positions for neck problems.

Sleeping on your side with your arm overhead can aggravate and delay the recovery of an acute elbow injury, leading to chronic pain. As a result, tennis elbow sufferers who prefer to sleep on their side should keep their arm down.

Sleep Positions for Sleep Apnea and Snoring

When compared to persons who do not have sleep apnea, people with sleep apnea have more light sleep and less deep sleep. A history of snoring is also linked to complaints of daytime tiredness. Additionally, many adults sleep with a partner, and snoring and other sleep apnea symptoms can have a severe impact on a partner’s sleep and daytime performance. Sleep deprivation has also been linked to a variety of poor health effects, including glucose intolerance, insulin resistance, and type 2 diabetes.

Snoring can be reduced and sleep apnea can be improved by changing your sleeping posture. According to one study, sleeping in a non-supine position reduced sleep apnea occurrences in 50% of patients with mild obstructive sleep apnea and 19% of patients with significant obstructive sleep apnea. In patients with obstructive sleep apnea and central sleep apnea, research has also indicated that sleeping on one’s side reduces the frequency and severity of these occurrences. As a result, patients who suffer from both obstructive and central sleep apnea should sleep on their sides.

Other treatment options for sleep apnea, in addition to positional therapy, include:

• Avoiding alcohol and certain medications such as sleeping pills
• Using continuous positive airway pressure (CPAP)
• Exercising
• Losing excess weight
• Using oral appliances
• Quitting smoking
• Treating associated medical problems

Sleep Positions for GERD Symptoms

There is a link between GERD and sleep disturbances, according to research. Sleep disorders can cause gastrointestinal problems, while gastrointestinal symptoms can cause or exacerbate sleep problems. During sleep, not swallowing lowers esophageal clearance and inhibits acid neutralization, resulting in prolonged acid contact with mucosal surfaces.

GERD is connected to poor sleep quality and insufficient sleep due to trouble falling asleep, rising too early in the morning, or waking repeatedly during the night. Sleep disruptions and GERD can have a negative impact on one’s quality of life. Heartburn and sleep difficulties are both common nocturnal GERD symptoms.

Although the explanation for this isn’t totally obvious, studies show that patients with heartburn and GERD prefer to sleep on their left side. According to some theories, sleeping on one’s right side relaxes the lower esophageal sphincter, whereas sleeping on one’s left side keeps the stomach-esophageal junction above the level of gastric acid.

Other GERD therapy possibilities include:

• Antacids to neutralize stomach acid
• Medications that reduce acid production
• Medications to block acid production and heal the esophagus
• Surgery and other procedures

Best Sleeping Position During Pregnancy

Sleeping on the side is recommended as the best sleeping position during pregnancy. Research indicates that from as early as 20 weeks, the left side position can positively affect blood flow to the fetus. Most women report spending some time sleeping flat on the back during pregnancy, but this position is not recommended as it may be a risk factor for stillbirth after 28 weeks’ gestation.

The majority of studies show that sleep requirements rise during pregnancy. Drowsiness is caused by the high quantities of hormones required to support pregnancy. At the same time, back discomfort, indigestion, nausea, and nighttime urination are all frequent symptoms for pregnant women, all of which can disrupt sleep. Furthermore, sleep disorders such as obstructive sleep apnea, snoring, and restless leg syndrome are more common during pregnancy.

A growing body of evidence suggests that sleep disruptions have a deleterious impact on pregnancy outcomes. Maternal sleep disturbance has been connected to conditions linked to fetal death, such as maternal hypertension, gestational diabetes, and fetal growth restriction.

The following are some suggestions for getting better sleep when pregnant:

• Avoiding caffeine before bedtime
• Avoid acidic, fried, and spicy foods to prevent heartburn
• Lower the lights and keep noise to a minimum
• Disconnect from electronic devices
• Find an agreeable temperature
• Use body pillows and wedge pillows