Your sleeping position could make an immense difference to how well-rested and relaxed you feel in the morning. Sleeping on the back tends to reduce neck and spine pain.
Not to be outdone, other considerations such as snoring and personality traits should also be considered.
Lying on your back
Every sleeper has a favorite sleeping position that works for them; so long as this position is comfortable for you, no need to make changes. But if you are experiencing back pain or other health problems, perhaps trying something else would be beneficial.
One of the best ways to sleep on your back is with a head pillow. This position improves posture, soothes back pain, and promotes better overall health. Furthermore, this prevents buildup of cerebrospinal fluid – essential for brain functioning yet often an inducer of anxiety.
Sleeping on your back has the added advantage of making breathing easy. People sleeping on their stomach or in the fetal position may breathe shallowly, leading to fatigue and an anxious state. In contrast, taking deep breaths when lying on your back allows your vagus nerve to relax – thus decreasing emotional and stress-related tension levels.
But, if you are used to sleeping on your stomach or in the fetal position, transitioning can be challenging. Breathing techniques such as the 4-7-8 or three-part breathing techniques may help, or comfort items like weighted blankets could make this transition smoother. Most importantly, though, finding a position which leaves you feeling relaxed and confident throughout the night should be your ultimate goal.
Lying on your side
Sleeping on your side may help alleviate anxiety symptoms and enhance quality sleep, making this position particularly suitable for snoring or sleep apnea sufferers by decreasing throat irritation and acid reflux, both common causes of discomfort and anxiety in some people. However, if this position worsens your symptoms it could indicate an underlying issue.
If you tend to sleep on either your back or stomach, switching to side sleeping can be challenging; but it is worth giving it a try. Placing a pillow between your knees can help support hips while sleeping on your side comfortably, or try adding additional support such as body pillows for greater support and comfort.
An effective solution for those experiencing sleep issues is using a wedge-shaped pillow to support the abdomen, which will relieve pressure from the spine and prevent stiffness in the morning. You could also try lying on your stomach with arms and legs spread apart on either side for relaxation and stress relief; alternatively, you could practice deep breathing exercises while lying there if this position causes you to move around at night; otherwise alternate sides to prevent imbalances from developing.
Lying on your stomach
Not surprisingly, many people experience anxiety while sleeping. Did you know that how you sleep could also influence this feeling? Poor quality rest can cause acid reflux, heartburn, back pain and even snoring; not to mention memory impairment as well as feelings of stress and anxiety during the daytime.
Sleeping on one’s stomach is the most prevalent sleeping position, yet this position can pose numerous problems for many individuals. Sleeping this way may cause back and neck pain as well as strain to your lower back if there is disc damage present in your spine, worsen snoring and sleep apnea symptoms as well as increase acid reflux symptoms significantly.
Sleeping on one’s stomach has another disadvantage – it can lead to wrinkles on the face due to the pressure put upon it during this sleep position, stretching the skin and leading to folds or wrinkles in its place.
Due to these reasons, it’s advisable to avoid sleeping on your stomach. Instead, consider sleeping on either your back or side – both can provide better quality rest while decreasing anxiety levels. You could even experiment with sleeping in the fetal position – something often recommended by pregnant women!
Lying in the fetal position
The fetal position resembles that of side sleepers, with your knees bent toward your chest instead. Studies suggest that individuals who prefer this way of sleeping tend to be more introverted, having greater need for security and comfort; furthermore, they’re likely expecting too much from themselves and others, potentially increasing anxiety levels.
Fetal sleeping positions tend to be preferred by women but may cause discomfort for some men due to increased pelvis pressure on one side and shoulder pain for some. If this is your experience as well, try switching sides every so often in order to alleviate pain and get some restful restful restful restful restful restful restful restful sleep!
Although fetal position may seem comfortable, pregnant women or those suffering from back issues should try to stay away. Curling up in this position can obstruct breathing; so if you find yourself sleeping this way make sure that if it occurs that you stretch out and breathe deeply afterwards.
Exploring different sleep positions can help you find the most restful way of sleeping when anxious. If this still doesn’t work for you, consider scheduling an appointment with one of Nao Medical’s mental health specialists who are there to assist in managing anxiety and helping provide restful nights of restful restful restful restful restful restful restful restful restful restful sleep for you.
