Let’s face it, sleep is an important part of our lives, even if we don’t get 8 hours of sleep. But there is more to know than you think. Your sleeping position plays an important role in the quality of your sleep, which means it might be time to switch positions.
Different sleeping positions have different benefits. If you have pain or other health issues, you may need to change positions to better manage them. And, while it’s not something you can do overnight, changing your default sleep position is definitely worth a try. Taking the time to gradually practice sleeping in a new position could be the secret to improving your sleep quality. However, if you are not comfortable in this position, do not worry. You can also try changing your preferred sleeping position to make sure you get the most out of it.
1 Fetal Position
The Fetal Position consists of sleeping on your side with your legs bent towards your body. It’s the most popular sleeping position, and for good reason. Not only is it ideal for lower back pain or pregnancy, but sleeping in the fetal position can also help reduce snoring. However, the fetal position has some disadvantages. Make sure your posture is relatively flexible, otherwise your comfortable position may limit deep breathing while you doze.
Also, if you suffer from joint pain or stiffness, sleep in a fetal position can hurt you in the morning. If you want to make the fetal position more comfortable, make sure your posture is soft and relaxed when you curl up. Keep your legs relatively extended. You can even try sleeping with a pillow between your knees.
2 Side Sleeping
Side sleeping is similar to side sleeping. fetal position, but your legs are not drawn in towards your body. Like the fetal position, sleeping on your side is quite beneficial for you. In addition to reducing snoring, this position is great for digestion and can even reduce heartburn. Despite these advantages, sleeping on your side is not always the best solution. Not only can this cause stiffness in the shoulders, but it can also lead to clenching of the jaw on that side. By placing a pillow between your legs, you can better align your hips and avoid lower back pain.
Depending on your medical condition, there may be an advantage to sleeping on your left side instead only on the right side. A small study looked at 10 people over a two-day period. On day one, participants rested on their right side after eating a high-fat meal. On the second day, they switched to the left side. Researchers found that the right side was associated with increased heartburn and acid reflux, so sleeping on the left side may be more beneficial.
Sleeping on the left side may also be helpful in promoting regular bowel movements. The small intestine transports waste to the large intestine through the ileocal valve, located in the lower right part of the abdomen. Sleeping on the left side can allow gravity to help the process of waste evacuation through the ileocal valve. If you prefer to sleep on your side, choose a good pillow to avoid neck and back pain. Sleep on the side that feels most comfortable to you, but don’t be afraid to change your position if it doesn’t suit you.
3 Lying on your stomach
If we had to rank the sleeping positions in order of importance, the position on the stomach could be at the bottom of the list. Although it is a good position in case of snoring or sleep apnea. The benefits don’t go much further. Unfortunately, sleeping on your stomach can cause neck and back pain. This position can also put unnecessary strain on your muscles and joints, which is why you may wake up sore and tired.
Placing a pillow under your lower abdomen can help reduce back pain. To make stomach sleeping more comfortable, try sleeping with a thin pillow, or without a pillow, to reduce additional stress on your neck. You can also try slipping a pillow under your pelvis to reduce lower back pain.
4 Sleeping on your back
Sleeping on your back presents the more health benefits. It protects your spine and can also help relieve hip and knee pain. By sleeping on your back, you use gravity to keep your body in even alignment with your spine. This can help reduce any unnecessary strain on your back or joints. A pillow placed behind your knees can help support the natural curve of the back. Also, if you care about keeping your skin fresh, sleeping on your back protects the skin on your face from wrinkles.
On the other hand, sleeping on your back can be difficult for people who snore or have sleep apnea. It can also be difficult for people with back pain, so it’s important to make sure you’re properly supported. If you sleep on your back, try sleeping with a pillow behind your knees to reduce back pain and relieve pressure on your spine. If you’re congested, you can also prop yourself up with an extra pillow to ease your breathing.
Find the best sleeping position for you
How know which sleeping position is best for you? There is no one-size-fits-all approach. You will therefore have to experiment with several positions to find one that is both comfortable and allows you to feel well rested (and without pain) when you wake up.
Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.
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