Most people have a favorite sleeping positionwhether that’s lateral (side),stomach, or back.
While you may find your chosen position comfortable, some sleep positions can actually aggravate certain health problems.
Body position can have an important impact on sleep, especially if it affects breathing.
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Certain positions can also lead to neck or back pain.
So what are the best and worst sleep positions?
How should you sleep torelieve back or neck pain?
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The legs are usually stretched out in a neutral pose.
Arms may lie flat by the sides of the body.
They may be bent with the hands across the chest or stomach.
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The body gets good support from the mattress.
It also may cause loudersnoringin people who snore.
This may lead tosleep apnea, a condition in which pauses in breathing occur while sleeping.
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In the curled-up fetal position, the legs are bent and the knees are drawn toward the upper body.
Most people sleeping in this position avoid the problems of supine sleep, and their breathing might be better.
It’s a good choice for limiting the effects of snoring and sleep apnea.
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If a right shoulder or hip is causing pain, this position may feel better.
Sleeping like this can ease back pain and relieve any pressure on the bladder.
The left lateral position is not for everyone.
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When sleeping on the left, the organs in the chest can shift with gravity.
The lungs may weigh heavily on the heart.
This increased pressure may affect heart function, adding to the heart strain in heart failure.
Pressure on the nerves in the left arm or leg may cause other problems.
Sleeping in this position may contribute to shoulder, lower back, and hip pain in the long term.
With gravity shifting the internal organs to the right, it’s the right lung that may feel pressure.
This will reduce the lung’s ability to fill with air, and this lower volume may cause problems.
The lower oxygen levels and the strain on the cardiovascular system can affect people with related health issues.
Pressure on the nerves of the right arm or leg may lead to compression injuries or neuropathy.
On Your Stomach
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Lying on ones stomach is the least common way to sleep.
In this prone position, the face is typically turned to the side for easier breathing.
The legs are usually held straight.
There are comfort benefits too.
Tucking arms close to the body can provide psychological comfort and conserve heat.
Prone sleep may also be better for easing chronic muscle and joint pain.
Sleeping on your stomach maylead to neck pain.
It may also place some strain on the shoulder and upper back muscles.
Pressure on nerves in the arms or hands may lead to problems.
This can be done in a recliner, for example.
Asleeping wedge pillowmay also raise the head during sleep.
If positioned properly, it may also be possible to relieve pain.
It is nearly impossible to change positions during sleep.
Any problems with sleeping on your back may still happen, especially if mouth breathing occurs.
Be sure to think about your head and neck as much as the rest of your body.
A slightly extended neck may improve breathing.
It is normal to wake from sleep to change position, even if you don’t remember it.
For the best sleep, allow some flexibility in your sleep positions.
It is possible to be aware of discomfort in your sleep and fix it by moving in the night.
Ideally, this will limit any long-term problems sparked by a particular sleep position.
If this is the case, you may want to take a stab at sleep in a different position.
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2021;12:708650. doi: 10.3389/fphys.2021.708650
