Is your sleeping position sabotaging your sleep?
Sleeping positions: which one’s right for you?
You spend a third of your life with your bed, which is more time than you’ll spend
with your significant other, your children, or your precious pets. It’s an important
relationship that should bring you joy, so why do you sometimes wake up feeling like
you’ve gone five rounds in the ring? Your bed probably doesn’t hate you, but your
sleep position might be sabotaging your rest.
So what are the most common (and best) sleeping positions? And how do you make
sure your sleep position works for you, not against you?
What is the best sleeping position?
The best sleeping position is the one that works for you! If you wake up well-rested
and free from aches and pains, keep doing what you’re doing. If you wake up
exhausted, with a sore neck, a stiff back, or no feeling in your fingers, it’s time for a
change. What’s best will depend on your needs. Do you snore? Have back pain?
Restless legs? Are you pregnant? Let’s break it down.
How do you sleep?
Lateral or Side Sleeping Position
Side sleeping positions are the most popular, and usually the most recommended, sleep positions. The fetal position is all about being compact: arms in, knees up, head down. But if you’re curled up too tightly, you might be restricting blood flow, compressing nerves, and making it difficult to breathe properly.
Make it work for you: Loosen up a little. Make like a log: stay on your side but keep your back long, your arms uncurled, your knees slightly bent, and use a pillow between them to stop your back from twisting as you sleep. Your spine will thank you.
Is the left or the right side better to sleep on?
Sleeping on the left side is generally recommended, as that position may help reduce reflux, drain toxins from the lymphatic system, improve digestion, and ease pressure on the heart. It’s especially recommended when you’re pregnant, as circulation is improved for both mother and baby. However, if you have left-side shoulder or hip pain, you’ll be more comfortable sleeping on your right side. Everyone’s needs are different!
Back or Supine Sleeping Position
You’re flat on your back, either with arms and legs sprawled out making sheet angels or in a perfectly regimented line. Supine is great for your back, good for your neck, terrible if you snore. If your partner pointedly elbows you awake, this sleep position might be the culprit.
Make it work for you: A wedge or contour pillow will help elevate your head and open your airways. If your mattress is a bit old and dippy (perhaps your back is getting on as well?) try sleeping with a pillow under your lumbar spine to help maintain a neutral spine position.
Back sleeping, snoring and sleep apnoea
Sleeping on your back can cause the muscles in your throat, tongue and soft palate to collapse and restrict or block your airway. This can cause vibrations as air attempts to pass the blockage (snoring) or obstruct airways so significantly that breathing stops completely (obstructive sleep apnoea). Airway obstructions can be life-threatening so it’s important to mitigate the effects. Stop sleeping on your back! Side-sleeping is preferred (put a pillow behind you to stop rolling back), and use pillows (wedges work well!) to lift your shoulders, neck and head. If problems persist, speak to your healthcare provider.
Stomach or Prone Sleeping Position
You’re a stomach sleeper, the rebel of the sleep world. The sleep experts tell you not to do it, but you know what you like and no expert will convince you otherwise. As a result, you sleep with your spine arched, head twisted to the side, and your arms in all sorts of interesting positions.
Make it work for you: If you can’t quit sleeping on your stomach, at least retire the high pillow. Try a low pillow – or no pillow at all – to ease neck strain. A pillow under your hips can also even out that lumbar arch to make your spine happier.
Is it possible to stomach sleep better?
Sleeping on your stomach causes neck and spine strain that can become chronic pain. If you can train yourself to combine stomach sleeping with back and side sleeping, you’ll give your stressed muscles and ligaments a chance to recover in a more neutral position. In addition to lowering your pillow and supporting your hips, stretch well during the day to loosen any kinks or knots.
Combination Sleeper
You’re not committed to any sleep position and you’re equally as comfortable on your stomach, back or side. Combination sleeping is common: adults move from three to 50 times throughout the night, making minor adjustments or completely changing sleep position.
Make it work for you: You may not have thought much about it, but your ability to sleep in all positions means you have a real sleep advantage! Contour pillows can give you a further helping hand here, allowing you to sleep with your head properly aligned regardless of which position you adopt.
Wildcard Sleeper: The Tempest
Forget minor adjustments: you spend most of your night on the move. You toss, turn, sprawl, curl and stretch. Your deep sleep is probably shot and your partner is being dragged down into your whirlpool of restlessness but you’re not being difficult: your body is crying out for comfort.
Make it work for you: Since you’re failing to sleep in all positions, your mattress might be a problem. Too soft? You sink in and wake up aching. Too firm? Pressure point pain and pins and needles keep you awake. Try a medium-firm mattress with good pressure relief, or experiment with a body pillow or a combination of knee, hip or lumbar pillows to position yourself properly. If you share a bed, prioritise mattresses with technologies that reduce motion transfer and partner disturbance so at least one of you can get some sleep.
Ideal sleeping position for pregnancy
Sleeping for two can be a real challenge. You’re uncomfortable, occasionally painful, waking frequently due to reflux or to answer the call of nature. Health experts recommend sleeping on your left side, which reduces pressure on major blood vessels and improves circulation to the heart, uterus, and baby. It can also improve kidney function, helping reduce swelling in your legs and feet. If you’re still finding it difficult to get comfortable, use a pregnancy pillow to support your belly and knees, preventing your hips and spine from twisting. Sleeping slightly elevated can also help alleviate reflux, but nothing will stop nature from calling once you’ve finally managed to get comfortable – sorry!
Best sleeping position for back pain
Unfortunately, sleep isn’t the miracle cure this time! The recommended position for most people suffering from back pain is on the less painful side, with knees slightly bent and a pillow between the legs to prevent the hips from twisting. Whatever gives you relief, invest in a quality, supportive mattress and use body pillows strategically. You want to ensure that your spine is as neutrally aligned as possible and that any particularly painful areas (wherever yours may be) get proper support and pressure relief.
The Real Test: How Do You Feel in the Morning?
Neck pain? Check your pillow. Side sleepers need loft, back sleepers need medium support, stomach sleepers can almost do without. You should replace your pillows every few years, so if yours is a bit elderly it might be time for a new one. There’s a whole new world of support out there waiting for you!
Hips or shoulders sore? A too-firm mattress will aggravate pressure points instead of relieving them. While you don’t need to switch to a super soft mattress, look for models that feature pressure-relieving foam on top of the support core (firm is still fine!) so you don’t feel like you’re sleeping on a plank of wood.
Back aching? The relationship between beds, sleep and spine health is well established. A mattress that’s too soft with insufficient support won’t be able to keep your back properly aligned. You can adjust your alignment with pillows, add a firmer topper to correct some of the sag (remember you still need some pressure relief) or invest in a mattress specifically designed to provide superior back support.
Sore head or throat from snoring, reflux or congestion? Use pillows or an adjustable bed base to elevate your head, or switch to side sleeping to open your airways. One caveat: make sure you’re not just lifting your head and sleeping with a bent neck, or you’ll have another set of problems to deal with!
Numb hands or fuzzy fingers? Sleeping on bent arms is common for side sleepers, and if you spend too long in that position you can really do a number on your nerves. Try sleeping on your back with pillows under your arms to keep them in a neutral position. If you suffer from recurring pins and needles andneed to sleep on your side, consider sleep splints that will stop your arms from curling back under you.
Finally, if you’re struggling with chronic sleep issues and pain, don’t suffer through it. If your mattress is 10+ years old, it’s time to head into a store and see what else is available – mattress technology has come a long way. And if making simple changes to your sleeping position and bed setup doesn’t help, then it’s time to talk to your healthcare provider.
Life’s too short to put up with bad sleep!
