Sleeping for the recommended eight hours every night is good for your health.
And if you’re having trouble sleeping due to an uncomfortable mattress and bedding, you can always get a breathable, hypoallergenic blanket or high-quality fitted sheet.
Surely you can also find some modern sleep remedies in any drug store, such as Walgreens.
By the way, when you shop at Walgreens, you also get a chance to win rewards after taking part in their WalgreensListens customer satisfaction survey.
But even as you focus on getting enough sleep, it’s also important to ensure that you’re getting quality sleep.
And one of the factors that can negatively impact the quality of your sleep is your sleeping position.
For instance, back and neck discomforts caused by sleeping on your stomach will have you waking up tired and in pain.
Therefore, your sleeping position does matter.
Besides, some positions are known to cause more health problems than others.
So, to help you decide which sleeping position is best for you, here are the four common sleeping positions and their advantages and disadvantages.
1. Supine or Sleeping On Your Back
Statistics show that only 8% of the world’s adult population sleeps on their back.
If you’re a back sleeper, you can put a supportive pillow below your knees to reduce joint and muscle pain. Raised feet in this position can also relieve edema.
The supine position is recommended for people who suffer from congestive heart failure.
It’s also perfect for infants, as it reduces their risk of suffering from Sudden Infant Death Syndrome (SIDS).
Sleeping on your back is good for your spine and neck as the back stays in its neutral, untwisted position.
At this position, your mattress also does a great job supporting your spine. Back sleepers also have less neck pain as the neck stays in its neutral position, allowing for ample breathing.
And if you want to stay younger for longer, the back position, according to a 2012 study, will keep facial wrinkles at bay.
However, despite its many advantages, the back sleeping position has its cons.
This position isn’t the best if you have breathing problems, as it makes it harder to breathe. For instance, if you have a snoring problem, this position will make you snore louder.
Besides, it may increase your risk of getting sleep apnea, which causes the tongue to obstruct your airways, making it harder to breathe.
The back position is also not recommended for pregnant women, especially those in the third trimester, as it leads to reduced blood flow to the fetus.
2. Lateral or Sleeping On Your Side
When you sleep in the lateral position, your torso and head are either on the right side or left side while the back and legs are straightened up.
This is a pretty common sleeping position, as 15% of the world’s adult population prefers this position.
The lateral position is perfect if you have breathing or snoring issues.
Because your spine is well-aligned, this position also reduces neck and back pain. Sleeping on the side also makes it easier for you to spoon your partner.
This position is recommended for pregnant women to ease back pain and reduce pressure on their bladder.
The downside of the lateral sleeping position is that it can increase pressure on your hip, which can be detrimental if you have a hip problem.
Besides, when you sleep on the side, the lungs may place too much weight on your heart, leading to heart failure. If you’re a side sleeper, you must have at one time experienced a numb, squished arm.
Also, note that pressing half of your face on your pillow causes premature wrinkles.
3. Sleeping on your stomach
Only 7% of the adult population sleeps in the stomach position.
This position is recommended for loud snorers as it eases their snoring.
It’s also a good sleeping position if your mattress is uncomfortable, as lying on the softer parts of your body, such as the stomach, alleviates the discomfort.
Unfortunately, the stomach sleeping position carries many risks. For starters, the spine is in an unnatural position, which results in back and neck pain.
This position also has almost your whole face pressing against the pillow, leading to unwanted facial wrinkles.
It’s also harder to breathe when you’re lying on your stomach, as your body weight exerts pressure on the lungs and the rib cage.
This position will also lead to aches and numbness in your joints and muscles. Infants who sleep in this position are also at a higher risk of suffering from sudden infant death syndrome.
If you must sleep in the stomach position, ensure you:
- Sleep with your face down rather than on the side to keep your airways open
- Put a thin, firm pillow under your forehead to get your head more comfortable and give an even curvature to your spine
- Stick a pillow under your lower abdomen or the hips to give your spine a better position
4. Fetal Sleeping Position
This is the position you slept in when you were in the womb. In this position, your knees should be pulled up to your chest.
Although the fetal position is preferred by only four out of ten adults, it keeps your spine straight, providing relief if you suffer from a herniated disk or back pain.
Studies on animals also suggest that this sleeping position can reduce your risk of ailing from Parkinson’s disease and Alzheimer’s.
If you’re pregnant, this position is also recommended, as it improves air circulation for you and your baby.
The disadvantage of sleeping in the fetal position is that it can make breathing harder. You’ll also probably wake up with sore muscles due to curling up your body the whole night.
So, which position do you sleep in, and have you identified its pros and cons?
Unless a doctor recommends it, you should continue sleeping in the position you feel most comfortable in.
But there is no harm in trying a new sleeping position, especially if your current one is detrimental to your health.