Have you ever wondered what the best sleeping position is? The position you sleep every night is important as it can worsen or reduce many health conditions. Read below the most common sleep positions and what is best for the health conditions you are suffering:
Sleeping on the Left Side
This sleep position is called the lateral position where the head and the torso is on the left side. The left arm is usually under the body and there is considerable pressure on the left shoulder. The legs may be staggered or stacked with the left leg underneath or slightly forward. The sleeper can also be in a fetal position with the knees bent and placed towards the upper body.
Advantages
- This position is considered as the best position for pregnant ladies and there is less pressure on the back and bladder.
- When a sleeper lies in this position the breathing is optimal and hence can be a remedy for people who snore or have sleep apnea.
- It is also good if you like spooning with your partner
- This position does not suit everyone as it puts pressure on the internal organs
- The lungs apply pressure on the heart when in this position and can potentially increase strain on the heart
- Increases the chances of urination at night as there is pressure on the kidneys
- Can cause pain in lower back, shoulder, and hip as it impacts the natural spine alignment
Right side
It is a lateral position where the torso and head are on the right side. Like sleeping on the left side, the arm can be under the body or slightly away. There is some amount of pressure on the right shoulder with the legs stacked or slightly forward. In the fetal position, the knees and legs are bent and are closer to the upper body.
Advantages
- It is a position that can be used to ease the pain in the shoulder or hip on the left side.
- If your partner is sleeping to the right, it gives the opportunity to spoon.
- Is useful to prevent the side-effects of sleeping in the supine position
Disadvantages
- The internal organs are shifted to the right due to gravity
- The mediastinum is moved to the right lung and reduces the volume of the lung which decreases blood oxygen levels.
- Since there is pressure on the nerves of the arm and it can lead to neuropathy
- It can cause right shoulder, lower back, and hip strain
Supine position
This is the position when the sleeper is lying on the back. Arms at the sides and the legs are extended. Some people also sleep with their arms above the shoulders or placed on the stomach, face, or behind the head.
Advantages
- This is one of the best positions to sleep if you have no breathing issues.
- Sleeping on a comfort mattress the body is fully supported and hence reduces pressure on the musculoskeletal.
- It is good for people who are suffering from sciatica pain and chronic neck, shoulder, and back pain.
- If you sleep with the feet placed a little above the heart, it reduces the swelling of ankles and feet and also decreases the risk of congestive heart failure.
- Infants sleeping in supine reduces the risk of SIDS.
Disadvantages
- Sleeping on the back increases breathing problems and also increases snoring
- Increases the symptoms of sleep apnea
- It can also cause fatigue, dry mouth, mood disorders, teeth grinding and glaucoma
Stomach
It is one of the least common positions. In this position, the sleeper sleeps on the stomach and the face is on the side so that it helps in breathing. The arms may be on the side or placed underneath and the legs are extended.
Advantages
This position avoids the consequences of sleeping on the back.
- It is a good position to sleep in cold weather as it conserves sleep.
- It helps to reduce chronic pain
- If the mattress you are sleeping on is not comfortable, then lying on the stomach will give comfort and some quality sleep.
- It can strain the neck, shoulder, and upper back.
- The lung volume is reduced due to body weight and hence breathing is compromised.
Upright
It is a sleeping position where the head is slightly raised and is achieved by sleeping on a recliner. The head elevation may vary and is dependent on the surface.
Advantages
It is recommended for people who have sleep apnea or other breathing issues.
Disadvantages
Not possible to change sleeping positions
When considering the best sleep position, personal preference is important. Irrespective of the position you sleep, consider the head and neck position as it can impact the breathing and also result in pain. Sleep experts like Wakefit recommend that irrespective of the position you sleep in, ensure that the mattress and pillow that you sleep on offer the comfort and support needed for quality sleep.
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