Sleep plays a vital role in our health and well-being. Choosing the best sleeping position is important for a good night’s rest. However, you may have never really thought about which position works best for you. You may also want to know the best position to relieve back or neck pain, or treat insomnia. Here, we’ll review the most common sleeping positions and why they may (or may not) be a good choice for your health.
1. On the Back
When a person sleeps flat on their back, it is called the supine position. The legs are usually extended in a neutral position. The arms can be at their sides, crossed over the chest or stomach, or raised above the shoulders with the hands near the face, above or behind the head, or on either side.
Benefits
If you can breathe well while sleeping, this position may be best for you . Your body benefits from good mattress support. By placing a pillow or support cushion between your knees, you can reduce pressure on your back and ease muscle or joint pain.
Elevating the feet above the heart can relieve edema ( swelling) in the feet and ankles and reduce the effects of congestive heart failure. It is also the preferred sleeping position for infants to reduce the risk of sudden infant death syndrome (SIDS).
Disadvantages
People who have difficulty breathing during sleep may find that sleeping on their backs makes this problem worse. It can also increase the volume of snoring.
Nasal obstructions and mouth breathing can allow the lower jaw and tongue to move more easily and obstruct the airway. This can lead to sleep apnea, which is when breathing stops during sleep.
This position can worsen many health problems due to sleep apnea, such as nighttime urination (nocturia), grinding or clenching of teeth (bruxism), heartburn or gastroesophageal reflux disease (GERD), high blood pressure, diabetes , and the risk of heart failure.
2. On the Left Side
In this lateral position, the person sleeps with their head and torso on their left side. The arm can be under the body, slightly forward, or extended with gentle pressure on the left shoulder. The legs can be crossed, with the left leg underneath. In the fetal position, the legs are bent and the knees are drawn up toward the upper body.
Benefits
Most people who sleep in this position avoid the problems associated with the supine position, and their breathing may be improved. It’s a good choice for limiting the effects of snoring and sleep apnea.
If a right shoulder or hip is painful, this position can relieve the pain. Sleeping on your side also makes it easier to “cuddle” (lie side by side) with a partner.
A pregnant woman can place a pillow under her belly or between her knees to relieve back pain and pressure on the bladder.
Disadvantages
The left side sleeping position isn’t suitable for everyone. When you sleep on your left side, the organs in your chest can shift under the pull of gravity, which can put pressure on your heart.
This increased pressure can affect the functioning of the heart, increasing the strain on it in cases of heart failure. It can also cause the kidneys to produce more urine , which can lead to frequent urges to urinate during the night.
Pressure on the nerves in your left arm or leg can cause other problems. Sleeping in this position can contribute to long-term shoulder, lower back, and hip pain.
3. On the Right Side
In this lateral position, a person sleeps with their head and torso on their right side. As before, the arm can be under the body, slightly forward, or extended with gentle pressure on the right shoulder. The legs can be crossed, this time with the right leg underneath, or with both knees drawn up toward the body in a fetal position.
Benefits
As with left side sleeping, sleeping on your right side avoids the problems of the supine position. If a hip or other joint on your left side is causing pain, this pain can be alleviated. It’s also a way for partners to snuggle up, this time facing each other.
Disadvantages
With gravity shifting the internal organs to the right, the right lung may feel pressure. This reduces the lung’s ability to fill with air, which can cause problems. The lower oxygen levels and strain on the cardiovascular system can affect people with related health conditions.
Pressure on the nerves in the right arm or leg can lead to compression injuries or neuropathy. Like left side sleeping, sleeping on the right side for a long time can cause pain in the right shoulder, lower back, and hip.
4. On the Stomach
Lying on your stomach is the least common sleeping position. In this prone position, the face is usually turned to the side to facilitate breathing. The arms and hands can be tucked under the body, positioned at the sides, or extended at the sides. The legs are usually straight.
Benefits
Sleeping on your stomach can help prevent problems associated with supine positioning. It also prevents slight shifting of organs in the chest.
There are also comfort benefits. If the mattress or other surface isn’t ideal, lying on your stomach and the “softer” parts of your body can compensate for this.
Keeping your arms close to your body can provide psychological comfort and retain warmth. Sleeping in a prone position can also be beneficial for relieving chronic muscle and joint pain.
Disadvantages
Sleeping on your stomach can cause neck pain. It can also put pressure on the shoulder and upper back muscles. Pressure on the nerves in your arms or hands can cause problems. It can be more difficult to breathe with your body weight pressing on your lungs and restricting the movement of your rib cage and diaphragm, which sits just below your lungs.
