Sleep. It’s when your body recharges and repairs. According to the National Institute of Health, we spend an estimated one-third of our lives sleeping.
But did you know that the way you sleep, including your sleeping position, can play an important role in your overall health and sleep quality?
Most people have a favorite sleeping position. While there is no one perfect position, some sleeping positions may be more beneficial for certain health conditions. A poor sleeping position can lead to back, arm or shoulder pain or stiffness, as well as a lack of sleep.
There are four common sleeping positions, each with its own slight variations. Knowing their pros and cons can mean the difference between a good night’s sleep and an “Oh, my sore back” morning.
They sleep
Side sleeping is the most common sleeping position, according to Sleep Foundation, with more than 60% of adults preferring this position. It is also considered the healthiest, according to the National Council on Aging.
Dr. Chester Wu, a sleep expert and psychiatrist, recently told the National Council on Aging: “This position is ideal because it helps maintain proper spinal alignment, reduces symptoms of snoring and sleep apnea, and is beneficial for digestion and human health. the heart.”
Are there advantages which side you sleep on, left or right?
Yes, according to the Sleep Foundation. On the left side, sleeping improves good blood circulation and relieves pressure on your internal organs. People who have acid reflux or are pregnant may benefit from sleeping on their left side, while people with heart problems may prefer to sleep on their right side.
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Stomach sleep
For the most part, sleeping on your stomach is generally not the healthiest position because it puts extra strain on your neck and spine and can increase the risk of other aches and pains, according to Sleep Foundation.
According to News Medical, only about 7% of adults sleep on their stomachs.
Back to sleep
Sleeping on your back, which is usually the healthiest position for the spine, can help relieve chronic neck or back pain, according to the Mayo Clinic. And it’s a more breathable position because your face points upward, which allows your skin and diaphragm to fully expand, which can reduce nasal congestion.
But there are disadvantages. When you sleep on your back, gravity pushes your tongue and soft palate toward the back of your throat, partially blocking your airways and making it difficult to breathe. Which results in snoring.
Fetal sleep
Sleeping in the fetal position means lying on your side and pulling your knees up high to your chest.
More than four in 10 people prefer this sleeping position, especially women, who are twice as likely as men to sleep curled up on their sides, according to WebMD. The fetal position provides relief for people who suffer from back pain because it puts pressure on the spine, according to the Sleep Foundation.
How to improve your overall sleep quality
You don’t have to do much while you’re in bed — let the body take over and do its thing, says Dr. Abhinav Singh, the director of the Indiana Sleep Center, a medical assessment expert at the Sleep Foundation, a member of the American Academy of Sleep Medicine and author of ‘Sleep to Heal’. However, you can manage your environment and sleep hygiene to prepare for a good night’s sleep.
Here’s what Singh and other sleep experts recommended to US TODAY:
◾ Prioritize time to wind down before bed by meditating, taking a warm bath or shower, reading, or listening to calming music.
◾ Provide a cool, dark, comfortable and quiet sleeping space.
◾ Set a consistent sleep and wake time.
◾ Use breathable sheets and pillowcases, which allow the body to lose heat while sleeping.
◾ Avoid alcohol, food, caffeine and electronics before going to bed.
◾ Stretch before bed and early in the morning to relax the muscles.
This story has been updated to add new information.
CONTRIBUTIONS Clare Mulroy
SOURCE Sleep Foundation, Mayo Clinic, WebMD, National Institute of Health and VeryWell Health and USA TODAY research