The position we adopt during night rest is one of the elements that determine the quality of our sleep. Sleeping in the wrong position, we can acquire nagging pains. However, that’s not all. Assuming deformed poses that are not conducive to joints or internal organs can also contribute to many other ailments, as well as disrupt our sleep and negatively affect our mood. What is the best sleeping position and what is considered the worst? Do particular sleeping positions affect the work of internal organs? How to sleep comfortably and with the benefit of health?
Contents
- 1 Sleeping position and quality of sleep
- 2 How does sleeping position affect health and sleep quality?
- 3 Sleeping position – which one to choose? What are the advantages and disadvantages of different sleeping positions?
- 4 In what position to sleep?
- 5 How to relieve pressure on the lumbar spine during sleep?
- 6 How to sleep during pregnancy?
Sleeping position and quality of sleep
Not only the amount of time spent sleeping, but also the type of mattress and pillow, temperature, air humidity and, above all, the position in which we fall asleep and spend most of the night, affect the quality of sleep and the level of regeneration of the body. Sleeping in an unfavorable position makes us get up sleep-deprived, achy, tired and in a bad mood. What’s more, when we sleep in the wrong position, especially on a regular basis and for long periods of time, it can take a toll on our health and cause numerous ailments, with neck pain, headaches and back problems at the forefront.
The most common sleeping positions are the side position, the supine position and the embryonic position. Each of these has its pros and cons, but some are more and some are slightly less beneficial to health. Less often preferred, on the other hand, is the position on the stomach, which, by the way, is not very good for us, if only because it restricts breathing.
Choosing the right sleeping position is very important. When developing the habit of sleeping in such and not another pose, we should suggest not only a sense of our own comfort, but also health aspects. First of all, it is worth betting on such a sleeping position in which our spine and neck muscles remain fully relaxed, and one that provides us with adequate support for our head and does not interfere with the breathing process.
Particularly when we are struggling with various ailments and conditions, for example, diseases of the respiratory system, digestive system or ailments of the musculoskeletal apparatus, maintaining the correct sleeping position is very important. Choosing the right sleeping position is also of great importance for pregnant women, newborns and infants, people recovering from illnesses, injuries and surgeries.
How does sleeping position affect health and sleep quality?
The negative effects of choosing the wrong sleeping position, which is inconvenient for the internal organs and spine, are most often:
- constant fatigue, lack of energy,
- sleeplessness,
- irritability,
- headaches,
- Neck pains, gurgling and stabbing in the neck,
- muscle pains,
- back pain (such as lumbar pain),
- cramps and numbness in the extremities,
- snoring,
- sleep apnea,
- facial swelling,
- deterioration of skin condition, deepening of wrinkles,
- sleep disorders, such as frequent awakenings, shallow sleep, nightmares.
In addition, the result of chronic adoption of deformed positions that are inconvenient for the skeleton and put too much strain on the joints can be degenerative changes, and consequently problems with motor skills.
Sleeping position – which one to choose? What are the advantages and disadvantages of different sleeping positions?
The correct sleeping position plus a good mattress and a comfortable pillow that supports the head and neck well is the patent for good sleep and efficient recovery.
In what position to sleep?
Position on the back
The position on the back (supine position) is the healthiest position for sleeping, thanks to which we can completely get rid of tension and fully relax. Our spine, neck, muscles and joints are then thoroughly relieved and relaxed, the weight of the bodya is evenly distributed, and the organs are not compressed, which contributes to the high efficiency of night rest.
Sleeping on your back, preferably with your head slightly tilted back, also promotes uninterrupted, free, deep breathing and efficient blood circulation. This translates into better oxygenation of the body and better mental and physical well-being during the day.
Sleeping on the back, however, is not completely free of disadvantages. The muscles of the throat are then relaxed, the mouth opens and the tongue points backward, causing the nasopharyngeal canal to narrow. In some people, this can affect a partial blockage of the airway and aggravate snoring. This is why the back position, for example, is not recommended for people who struggle with sleep apnea, asthma and have a tendency to snore.
Position on the side
The side position is by far the most commonly chosen body position when sleeping. It is comfortable and relaxing. It ensures the free flow of air through the airways, minimizes muscle tension, does not interfere with digestive processes, allows the body to fully relax, and at the same time guarantees good support for the neck and head (of course, if you take care of a good pillow!). It also provides a convenient, stable alignment of the spine.
Which side to sleep on?
Sleeping on both sides of the body is beneficial for us, although it is recognized that sleeping on the left side is slightly healthier than sleeping on the right side. Why? Because it allows many of our body’s organs, including the heart, to function better and more freely.
When we sleep on the left side of the body, blood circulates more efficiently throughout the body, and our heart works better and more efficiently. The main artery, the aorta, naturally curves to the left, so the heart doesn’t have to make an extra effort, which is the case when we sleep on the right side of the body.
What’s more, when we sleep on our left side, the flow of lymph also improves, which plays many important roles in the body, including being responsible for transporting proteins and lymphocytes, strengthening immune function and cleansing the body.
Positioning the body on the left side is a healthy sleeping position also in terms of the work of the entire digestive system. When we sleep on the left side, the lower esophageal sphincter is less compressed, so the problem of backflow of food content, digestive discomfort and heartburn disappears.
In this sleeping position, the stomach, pancreas, spleen, liver and intestines also function efficiently. The processes of secretion of digestive enzymes and bile are effective, the food content moves freely towards the large intestine. Thanks to more efficient peristalsis, the bowel movement cycle is more regular, and the body is better cleansed of harmful substances and metabolic by-products.
Read also: How to fall asleep quickly?
Embryonic position
The embryonic position adopted for sleep or rest is a body position that resembles the way a fetus is laid out in a woman’s womb. When sleeping in the embryonic position, you lie on your side, with your head pointing slightly forward, your back tilted and your legs pulled up to your chest. For many people, this is the best, most comfortable sleeping position. It provides a sense of security, soothes the nerves, puts you in a relaxed state and helps you fall asleep quickly.
Unfortunately, from a health point of view, it is not the best position for sleep. The body in the embryonic position is hunched over, under-oxygenated, muscles are unnaturally tense, and internal organs such as the stomach, liver, pancreas are heavily compressed. This can translate into disorders of their work and contribute to digestive problems, abdominal pain, heartburn, reflux, indigestion.
In addition, when we sleep in the embryonic position, blood and lymph flow is impeded. Therefore, it is not uncommon for people who regularly sleep in this position to develop circulation problems resulting, for example, in freezing feet and hands.
Also for the spine, sleeping in the embryonic position is not very beneficial. It remains bent for a long time, which is not in accordance with our anatomy (the spine should be straight during sleep). Due to the unfavorable positioning of the spine, sleeping in the embryonic position, we are unfortunately exposed to frequent headaches, neck and back pain.
Position on the stomach
Sleeping on the stomach is strongly discouraged by doctors and physiotherapists. It is basically the worst sleeping position both because of the lack of breathing freedom and inadequate oxygenation of the body during sleep, as well as the disastrous effect on the organs. Especially the organs of the digestive system suffer from the position on the stomach. They succumb to severe compression and cannot work optimally. Therefore, people who sleep on their stomachs often suffer from digestive disorders, retching of food content, abdominal pain, heartburn, reflux.
In addition, the position on the stomach forces an unnatural bending of the spine, especially in the cervical and lumbar regions, which can result in severe pain in these areas and even degenerative changes.
If our individual sleeping position is not one of the most favorable ones, for example, we generally sleep on our stomachs or in the embryonic position, it is worth trying to change it and start gradually falling asleep in the side or back position. This can be a difficult task at first – it’s hard to switch to a completely new position of the body in bed if we have preferred others for years. In turn, during the sleep itself, we are not able to control the position. However, we will certainly gradually get used to this change, of course, to the benefit of health and well-being.
How to relieve pressure on the lumbar spine during sleep?
Spinal pain in the lumbar region is a very common phenomenon. If this is the case, it is necessary to take care of the correct positioning of the body during night rest, in order to relieve the pressure on this section of the spine as much as possible and reduce the pressure on the lumbar vertebrae.
You should certainly avoid the stomach and embryonic positions. It is best to choose a position on the back that minimizes pressure on the spine and gets rid of muscle tension. Sleeping on the back, it is a good idea to put something under the knees, so that the legs are not completely straight, but slightly bent. In the back position, we can also use a roller under the lumbar spine.
Struggling with back pain, we can also choose a position on the side. Then it is worth putting a thin pillow or a special pillow-roller between the knees or thighs. It may also be helpful to put something under the waist, such as a rolled up towel or a narrow orthopedic lumbar pillow to relieve pressure on the back. The knees should remain slightly bent in the lateral position. It is also worth taking care of a suitably firm mattress that does not bend under the weight of the body.
How to sleep during pregnancy?
The best position for sleeping during pregnancy is on the left side. The right leg should be bent so that it is as close to the abdomen as possible. We can also sleep on our right side while pregnant.
The position on the back is advisable only in the first trimester, while in the two subsequent trimesters it is not recommended, as it can cause circulation disorders (this has to do with the pressure of the uterus on the blood vessels) and problems with breathing, digestion and oxygenation of the body. The position on the stomach, on the other hand, is completely inadvisable during pregnancy.
