Most of us don’t give much thought to how we sleep at night, yet the position in which you choose can have profound ramifications on everything from acid reflux risk and how well you snore.
Sleep position could even impact your risk for Alzheimer’s and other neurological conditions, so read on to learn about the various possible sleep positions and their advantages and disadvantages.
Sleeping on your side
Researchers at Stony Brook University have demonstrated that sleeping on your side can be more beneficial for the brain than either back or stomach sleeping positions. Sleeping this way allows the glymphatic system to function more effectively and help remove waste from your brain – something important when considering neurological diseases like Alzheimers and Parkinsons can result from brain waste accumulation.
Once you adjust, sleeping on your side can become very comfortable, possibly alleviating back or stomach-sleeping discomforts as well as helping with acid reflux issues. Once the switch has been made, sleeping comfortably on your side may reduce any previous discomforts related to back sleeping or stomach sleeping positions. Furthermore, this position offers one of the best means of snore prevention as its airway restriction is reduced significantly in this position and it helps you breathe easier at nighttime if any acid reflux issues exist.
Only downside of the position: extra pressure may be put on shoulders and hips if you have a heavier build. To help switch into this sleeping posture more easily, alternate sides each night or use a body pillow to support hips and lower spine. You could also sew or tape tennis balls onto back of shirt – or tape them directly onto stomach if sleeping on stomach – which will trigger discomfort every time waking in that position to remind you to roll over!
Sleeping on your stomach
Sleep posture plays an integral part in how comfortable and restorative your rest will be, including Alzheimer’s and Parkinson’s diseases. A sleeping position that benefits the brain could even help stave off these diseases altogether.
While some may find sleeping on their stomach to be the most comfortable position, it’s not ideal for everyone. Stomach sleeping increases your risk of snoring and sleep apnea, neck and back pain as well as more likely experiencing heartburn due to it pushing their abdomen contents upward.
Sleeping on your stomach increases your risk of herniated discs, which occurs when spinal discs are forced into an unnatural position and rupture. Over time, this can cause severe back pain.
To reduce these risks, experts advise switching up your sleeping position – either back or side sleeping is best as these positions provide optimal care for spine and neck health.
Finding your new sleeping position takes time and dedication; by being consistent in your efforts, however, soon enough you’ll find yourself awakening in a healthier position!
Remember that it takes 14-21 days to establish or break a habit, so if it has been awhile since you slept on your back, don’t give up just yet! Instead, commit to sleeping this position at least some nights each week and you will see results sooner than anticipated.
Sleeping on your back
Sleeping on your back helps maintain its natural position, relieving muscular tension in both your back and neck as well as relieving pain relief, while also aiding with snoring and sinus pressure relief. Sleeping this way can also make breathing easier if you suffer from asthma or other respiratory conditions; however, for people suffering from back problems or spinal stenosis it may not be their optimal sleeping solution.
If you sleep on your back, using pillows to support and align it could help alleviate stress on your spine, relieve leg pain, promote good posture and even aid snoring by keeping tongue from falling into airway and blocking breathing.
Pillows placed beneath your knees are another effective way to alleviate back pain and maintain healthy spine alignment throughout the night. This is particularly effective if your mattress sinks in the center, which may throw your spine out of alignment and cause pain.
Use of a pillow to keep the face upright can help avoid sleep wrinkles caused by pressure between the pillow and face. But adapting to this position may take some getting used to if you are usually side or stomach sleeper; so take things gradually.
If you find it hard to sleep on your back, try listening to calming music or reading before bed, as these activities can help relax you. If you find yourself rolling over onto your stomach or side during sleep, barricading yourself with pillows on either side you usually turn towards or sewing a tennis ball onto your night shirt as a deterrent could also work well.
