If you never get adequate sleep or occasionally have back pains, there’s more to it than getting some Zzz’s. You might not realize it, but your sleeping position matters a lot, sleep quality and conditions included. So hey, if you have been struggling with neck pain, shoulder pain, or other sleeping issues, it is high time you probably switched up that position.
Do I Need to Change My Snoozing Posture?
Studies suggest that humans spend approximately a third of their lives either sleeping or making an attempt to fall asleep. For that reason, the posture you sleep in matters more than you might imagine. Identifying and adapting to your favorite sleeping position is less likely to stress your body or impair your health is therefore crucial.
Tough you can’t change to a new sleep posture in a single night, giving it a whirl can be worth the hassle. Actively but gradually ‘teaching’ your body to adapt to a new sleeping way is the secret to achieving it. The results? An improved and favorable sleep quality. However, if the idea of changing your “default” sleeping position sounds quite tricky for you, fret not. You can still modify your favorite position during sleep to ensure you get the most out of it.
Read on to determine the different options of position for sleep and some of their benefits.
1. Sleeping on your Back
While a popular sleep position, not the best position with a softer mattress. If you are a back sleeper, consider having a much firmer one like foam or hybrid. Not to say the softer ones are all grim, but if you love your naps and siestas in this position, the support from the softer mattresses would be inadequate to align your spine correctly. A firm mattress to ensure your back is all backed up is necessary!
The following are some of the benefits that come with the face-up pose:
- Prevents back pain as the neck, head, and spine stay aligned in a neutral position.
- It is an excellent way to alleviate gut-acid reflux as your head is placed above the esophagus, i.e., when you are using a pillow.
- Prevents acne formation as your face being off the pillow is free from contact with bacteria likely present on the pillowcase.
- Alleviates tension headaches and stiff necks
- Keeps your facial skin wrinkle-free, crease-free due to the relaxed nature the skin adapts in the position.
2. Stomach Position
Some people love lying with their bellies facing down which is why this is a favorite sleep position. However, besides the fact that this is a great position for snoring, this position has many downsides. For that matter, most healthcare givers will not recommend you to it. Stress is exerted on the spine, and as time goes by, neck and back pain issues set in. If, however, you can only get a good nap while on this pose, you should consider buying the right mattress to cut down the adverse effects.
Firm (with a slight degree of softness) thin layers are ideal. The pinch of softness is necessary to cushion your bony areas, but the firmness should quickly hold the body to prevent the spine from unnaturally curving backwards. Here, a firm foam or hybrid (both foam and coil) will do the magic.
3. Fetal Position
Getting an eye shut with your body curled up while lying on your side is likely the best bet, as well as a common position for many. Well, for starters, this comfortable sleeping position allows the body to recreate a natural curve similar to when it was a baby in the womb, hence the name. Loads of benefits associated with this style are the reasons why it is perfect position. With the curve in place, the body acquires some relief as it is no longer in the straightened position it has been in most of the day.
It’s a comfortable position during pregnancy, and also it does the trick for people yearning to reduce snoring. However, the posture doesn’t come without its downsides. One of them is that curving your body too much constricts the diaphragm and interferes with your normal breathing.
4. Combination Sleeping
If you turn out to be in this category, you change positions a couple of times during your sleep. If you frequently switch from one sleeping manner to another, then you will want to make sure you are lying on a mattress that ensures comfort in any of your positions. A reasonably firm mattress and supportive pillows play a good role in offering you a perfect blend of support and comfort.
5. Sleeping on the Side
This particular mode of lying is pretty good, especially when sleeping with your left side. A softer mattress is recommendable because most side sleepers tend to lie on one side more than the other. This means that a softer mattress, like the plush type, tends to relieve the extra pressure exerted on the most used side’s shoulder and hip. This then prevents the tossing and turning that would otherwise be experienced with a firm pallet.
The upsides to the sleep position are:
- It improves digestion, eases heartburns, and reduces stomach acid reflux.
- Relieves breathing stresses responsible for snoring
- Gradually diminishes symptoms of medical conditions like sleep apnea
7. The Log Position
Here, the sleeper lies on their sides, arms on the side, and legs flexed straight. The fact that the neck and back are usually in alignment makes it a great position to give a shot. Having a wedge pillow or body pillow between the knees makes it more pleasant.
8. Sleeping Soldier Posture
The ‘sleepy soldier’ position is when someone lays on their back with arms and legs spread straight down. Unluckily, this position can propagate snoring and, therefore, is not recommended if you are already trying to eliminate this problem. However, it makes your neck lie in a neutral position which lowers the chances of premature wrinkling. (Isn’t that great?)
Whichever popular position you usually snooze in, be it on your back, stomach, or any other, the sleep position is a big deal and can assist with health benefits you’re aiming for. The pains and aches you might be experiencing may not be a result of life stresses. They could be stemming from how you sleep and the bedding you sleep in.
Be sure to find out how you can benefit from making your bed daily.