Ever taken a single minute and asked yourself how good or bad you sleep? Well, sleeping posture is always an afterthought for many despite its significant contribution to our daily well-being and overall health. On average, an adult tosses and turns on bed 13 times per night. That is why you toss and turn throwing the pillows from one side to another trying to figure out the best position.
Well, the truth is that it is not easy to have the best sleep that a normal healthy person could achieve. The comfiest sleeping position is what you try to figure out the whole night even though you never give it a thought. Ever asked yourself why after you hit a snoring buddy silence suddenly sweeps across the room after he wakes up tilts the neck and sleeps again? It is simple – The sleep position.
Every single person spends at least a third of his or her life sleeping. That simply means a third of your life could be poorly spent without your knowledge. Sleep plays a great role in our health, body shape, mood, aging, body pains, premature wrinkling, heartburn, fatigue, sleep apnea, muscle cramps, and much more.
There is no single sleeping posture that scientists or physiotherapists recommend for everybody, however, some are better than others. This article will dig into finer details of the best sleeping postures that result in better sleep, their effects and the ones to avoid.
Back Positions
Of all the sleeping positions you could try, this is the best that beats the rest. When you lay on your back the head, neck and spine are all aligned in a neutral position. Therefore, there is no pressure on any body parts. However, sleeping on the back doesn’t guarantee that you will have the best sleep ever. Research comparing good and bad sleepers once showed that good sleepers didn’t necessarily sleep on their back. Other factors such as the quality of your mattress and the number of pillows used could also impact on the sleep quality. You also save yourself the risk of developing premature wrinkles when you sleep on your back as you do not plunge your face into the pillow(s).
Pros
- Prevents neck and back pains as the body assume a natural alignment
- Maintains perky breasts among females because ligaments do not overstretch
- Prevents wrinkles
- Reduces acid reflux because the stomach is below the esophagus.
Cons
- Snoring is perhaps the most disgusting thing that goes hand in hand with sleeping on your back.
Side Position/Perfect Pillow
If sleeping on the back doesn’t work for you, give the side position a try. It is the second most recommended sleeping posture and overall healthy. Pregnant women are encouraged most to use this style and lie on their left side so as to enhance blood circulation. Sleeping by the side also prevents back & neck pain and reduces snoring. The major downfall of this posture is that it causes wrinkles as you have to put your face on the pillow. Ladies that love sleeping by their side also risk having sagging breasts. If you happen to suffer from acid reflux and sleeping on the back doesn’t seem comfortable for you, kindly try this posture.
Pros
- Helps with back and neck pain
- Helps those with acid reflux
- Healthy for pregnant women
Cons
- Can cause arm numbness
- Lead to saggy breasts
- Can cause wrinkles
Fetal Position
It is surprising that of all the sleeping postures, this is the most common. You should have spotted your friend asleep with their knees curled upwards towards the chest, especially ladies. Even though most feel comfortable sleeping in this position, it is not ideal. The reason as to why this posture is discouraged is the resulting diaphragm breathing problem. When your body is extremely curled, internal organs such as the lungs are put under great pressure, which could lead to more health complications. The more your body is shaped into an extreme curl, the worse the effects. However, it is suitable for pregnant mothers as it enhances blood circulation and also helps with back & neck pain. Do not try this posture if you are suffering from arthritic back or joints.
Pros
- Suitable for pregnant mothers
- Helps with back and neck pains
- Less snoring
Cons
- Can lead to wrinkles
- Saggy breasts
- Can lead to breathing problems
Stomach Position
The belly-down style is the worst of all, and you should avoid it at all costs. It puts internal organs under intense pressure because the spine and other body parts cannot assume their natural position. Most people sleep on their stomach and put their head on a pillow, which is better than lying flat the bed. However, with or without a pillow, sleeping on the stomach cause the back and spinal muscles to tighten up, especially on the lower back, leading to back pains. It is also obvious that you can’t sleep on the stomach without turning your head to one side. This also causes neck pains. Despite being the worst position, it works best for those with serious snoring problems. When you sleep with your belly down, the upper airways remain open clearing the way.
Pros
- Best medicine for those with serious snoring problems
Cons
- Can lead to serious numbness and tingling
- Compromises blood circulation and breathing
- A major cause of neck pain