Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

• Arrhythmia
• Diabetes
• Hypertension
• Stroke
• Heart attack
• Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

• Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
• Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
• Keep your arms and hands below your face and neck ideally, parallel to the sides. 
• Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
• Bring your knees up toward your chest to help reduce pressure on the back.

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A review from June 2019 found that people with lower back pain are up to 18 times more likely to experience insomnia than people who are pain-free. When you experience back pain, especially pain that is chronic, it is very difficult to find a comfortable sleeping position. When you are not comfortable, falling asleep is a challenge. Not to mention, it can be difficult to fall back asleep if you wake up at night.

The lower back supports the majority of your body weight and plays a role in various movements. Because of this, pain or discomfort can interfere with those movements, or make them challenging or painful. The lower back involves a series of interwoven structures, including five vertebrae of the lumbar spine. Shock-absorbing discs bolster these vertebrae and ligaments hold them in place. The surrounding muscles offer support and connect to the spine via tendons. The nerves that run from the spinal column deliver signals throughout the body, including signals of pain.

Health experts estimate that eight out of 10 people experience back pain at some point in their life. Pain can range from mild to severe, but failure to address the pain is bad news for other areas of your health. Lower back pain can limit your mobility and cause discomfort during the subtlest movements, even in your sleep, which can wake you up at night. If you have lower back pain, use the following tips for a better night’s sleep. 

Sleep On Your Side With A Pillow Between Your Knees

It can be very uncomfortable to lie flat on your back if you have back pain. Should you enjoy back-sleeping, you can make that position more comfortable by putting a pillow under your knees. If you do not enjoy back-sleeping, sleep experts suggest sleeping on your side with a pillow between your knees. Lie on whichever side is most comfortable and make sure your pillow is high enough to help you avoid neck pain. Place a pillow between your knees and consider placing a smaller pillow between your waist and the mattress for added support. The pillow between your legs helps to better align the hips, pelvis, and spine. Lastly, switch sides from time to time to help avoid scoliosis or muscle imbalance. 

Choose The Right Pillow

There is no single sleeping position or mattress that makes everyone’s sleep pain-free and amazing. You have to find a pillow that helps support the neck and natural curvature of the spine. If you snooze on your side, you should opt for a thicker, firmer pillow to prevent your head from sinking down, which can throw your spine out of whack. Back sleepers should use a medium-thick pillow that holds its shape. 

Get A Good Mattress

If you have a low-quality mattress, you can easily experience back pain or general discomfort while sleeping. You should also evaluate your mattress about every six to eight years to make sure it isn’t causing you pain. One study found that roughly 63% of people reported a significant reduction in low back pain after changing to a new mattress. Your budget may determine the mattress you buy, but there are so many mattresses to try out these days. Many mattresses offer a 100-night trial, and you can return the mattress for your money back if you don’t like it during that period. Ideally, a mattress should be supportive enough to maintain the natural curvature of the spine. 

Try Gentle Yoga Poses Before Bed

Perhaps you stood or sat down all day, and your back doesn’t feel great. Why not engage in gentle stretching or yoga poses before bed to elongate muscles and relieve tension. Plus, stretching before bed helps to improve blood flow throughout the body, which can help decrease stiffness. If you’re new to stretching or yoga, consider using yoga blocks or bolsters to help support yourself throughout the poses or stretches. Click here to learn more about stretches that can help improve your sleep. 

Alignment Is The Key

No matter what sleeping position, mattress, or pillow you choose, keeping the spine aligned is the key to freeing yourself from back pain while you sleep. Ideally, you should aim to align your ears, shoulders, and hips. If you notice any gaps between your body and the bed that cause pain, fill those gaps with pillows. Placing pillows in these areas can help reduce any stress your body may feel. Lastly, be mindful of how you turn over in bed. It is very easy to get out of alignment when you twist and turn. Move your body together and engage your core to avoid improper twisting.

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If you snore when you sleep, you belong to the nearly 50% of American adults with the same problem. Air flows through your throat when you breathe in your sleep, causing relaxed tissues to vibrate and cause irritating, snoring noises. It’s an irritating problem for people who have to sleep in the general vicinity, not necessarily the snorer. Aside from the embarrassment factor, snoring can also indicate a more serious health condition. 

Snoring can either be benign or more serious. You may find that you can stop snoring if you experiment with the following remedies. In some cases, however, it may be necessary for you to see a doctor to address an underlying condition.

Sleep On Your Side

It’s quite common for back sleepers to snore. When you lay on your back, it’s easy to misalign the neck with the rest of the body, leading to a blockage of air movement and causing snoring. When you sleep on your side, it’s very uncommon to snore because air flows more easily in this position. You can wedge a pillow between your knees to get more comfortable if side sleeping is unnatural. 

Avoid Certain Foods

The foods you eat before bed may dictate whether you snore or not. Many doctors say that eating dairy products or spicy foods before bed increases the chance of snoring. If you’re sensitive to lactose, avoid dairy before bed to minimize or stop snoring at night. Spicy foods tend to have an inflammatory effect on the throat, which also contributes to snoring. 

Get To A Healthier Weight

If you are overweight or obese, losing weight is a great first step to better overall health. Overweight or obese people have a greater risk of snoring because of the amount of tissue in the throat that may cause snoring. Additionally, overweight or obese people have a higher risk of sleep apnea, which also leads to snoring. You can promote weight loss by exercising every day for at least 30 minutes. In addition to exercise, you also need to reform your diet and focus on portion control. Consider speaking with a nutritionist for this reason.

Quit Smoking And Drinking

In addition to worsening overall health, alcohol and cigarettes also increase the risk of snoring. Smoking irritates the airways and can make snoring worse. Alcohol, on the other hand, relaxes the throat muscles, making them more prone to vibration. If you drink alcohol at night, sleep experts say to stop consuming it at least two hours before bedtime to reduce the risk of snoring.

Avoid Sedatives

Sleeping pills or other sedative medications can induce a night of long, deep sleep, which is attractive to may people with sleep troubles. Similar to alcohol, sleeping pills have a relaxing effect on the throat muscles, which can cause snoring. There are other healthy ways to relax the body and promote better sleep. Click here to learn more.

Use Nasal Strips

Stick-on nasal strips help to elevate the bridge of the nose, which increases the space in the nasal passage. This is why it’s common to use nasal strips while experiencing a runny or stuffy nose. Breathing becomes easier and more effective, which eliminates or reduces snoring. If you don’t want to use nasal strips, you can try to experiment with a nasal dilator. This is a stiffened adhesive strip that you apply on top of the nose across the nostrils. It can decrease airflow resistance, which makes it easier to breathe. 

Mandibular Advancement Device

If a person’s tongue partially blocks the back of the throat during sleep, it’s common to snore. A mandibular advancement device is something that you wear in the mouth, and it helps to bring the tongue forward to create more space in the throat to reduce snoring. 

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People sleep in various positions and although some are horrendous for spinal health, others can relieve all the tension. There are tummy sleepers and side sleepers and even those who splay out across the bed or curl up into the fetal position. It’s not very common for people to regularly sleep on their backs, though. This position isn’t reserved for vampires and zombies; rather, sleeping on your back may benefit your overall health. 

It’s difficult to switch up your sleeping position, especially if you have one that you already prefer. Some people say that sleeping on their back is an impossible feat, and they just can’t get comfortable. Only about eight percent of people prefer back sleeping. This surprises many sleep health experts because back sleeping may help to relieve sinus pressure, reduce back pain, and improve overall sleep quality.

The Science Behind Back Sleeping

Back sleeping, or supine sleeping, has a host of health benefits that many people don’t consider. The American Academy of Pediatrics recommends that babies sleep on their backs to reduce the risk of sudden infant death syndrome (SIDS). Infants that sleep in a prone position can increase the risk of nasal bacterial build-up, respiratory work of breathing, or upper airway secretions. For adults, back sleeping may help to reduce tension headaches, relieve sinus pressure, keep the spine aligned, and reduce chest pressure. A 2019 review of studies found that back and side sleeping resulted in less pain than adults who slept on their stomaches. The same review found that about 60% of European adults sleep laterally, on their side. There are many reasons to sleep on your back, though, and you can learn about them below. 

May Prevent Wrinkles And Fine Lines

By sleeping on your stomach, you can irritate, pull, or pinch the skin, which can result in wrinkles or fine lines. The friction of your face on the pillow is what creates more wrinkles, and the same applies to the neck. Twisting or scrunching the neck can wrinkle one side or the other. By sleeping on your back, you help elongate the spine and keep the neck straight. Additionally, the facial skin doesn’t pinch or create friction with the pillow. Because of this, back sleeping may ward off wrinkle development. 

Support The Neck Or Back Pain

Some people find that back sleeping strains the back, while others find that it relieves a lot of tension. If you want to support the back and neck, you have to take the right steps to do that. A low pillow can negatively affect the spine’s natural curve, whereas a high pillow may cause a loss of natural curvature. You may also need to place a pillow under the knees to relieve tension on the lower back. It’s much easier to give the spine rest by maintaining its natural curvature. In fact, a 2017 study found that back sleeping with both arms at the sides or on the chest was the best way to prevent back pain. 

May Reduce Sinus Buildup

People who experience regular sinus congestion may benefit from back sleeping. According to sleep studies, sleeping face-up may help relieve congestion. Elevating the head above the heart works to reduce mucus buildup. Additionally, a large amount of blood will not gather in your nose, which can create that congested feeling. Essentially, gravity does its part to help drain the mucus and keep it out of your airways. 

May Improve Breathing

To piggyback off the previous benefit, back sleeping may help to improve breathing. By keeping the airways clear of mucus, you can breathe more easily. If you aren’t congested, though, back sleeping can still improve diaphragmatic breathing. Sleeping on the side or stomach can crowd the breathing space, whereas back sleeping allows for deep, full breaths. According to several studies, diaphragmatic breathing helps to reduce stress, improve attention span, and boost overall mood. Deep breathing also works to boost melatonin production, a hormone necessary for relaxation and improved sleep. 

May Reduce Breakouts

Pillowcases absorb sebum from the hair and skin, in addition to dead skin cells and other debris. Rubbing the face on the pillowcase, night after night, can actually clog pores and increase the presence of whiteheads, blackheads, or inflammation. Sleeping on your back helps to avoid skin to pillow contact, keeping the face away from the pillowcase. That means that dirt and built-up oils will not irritate your facial skin. 

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This week on Top5, we’ll be sharing 5 ways to fall asleep!

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When you find a comfortable sleeping position, it’s difficult to let it go. Most people struggle to fall asleep every night for numerous reasons, but a common one is because they can’t get comfortable. According to numerous studies, most people have a different idea about which sleeping position is the best. 

There’s a lot of variation when it comes to sleeping positions (click here to learn more about them). When it comes to sleeping positions in America, roughly 47% of adults sleep in the fetal position, 17% sleep on their stomach, 13% sleep on their sides, and 11% sleep on their back. There are pros and cons to all of these variations, but some people are only concerned with the fact that they’re sleeping, with little to no concern about the position. 

Why Sleep Position Matters

According to sleep studies, the position in which you sleep can affect your overall health, both positively and negatively. Sleep position can affect everything from brain health to gut health, and it may even affect how rested you feel when you wake up. In general, sleep experts agree that back sleeping may be the healthiest position for your spine. At the same time, back sleepers are more prone to sleep apnea and snoring, both of which cause sleep disturbances. While back sleeping may benefit the spine, mounting research continues to conclude that there are tremendous benefits to side sleeping. 

The Benefits Of Side Sleeping

A 2017 cross-sectional study found that sleeping on the side is the predominant position in which most adults sleep. Side sleepers commonly experience improved digestion and reduced rate of snoring. This can depend on the side on which you sleep, though. Additionally, to get comfortable on your side, you need adequate support. More often than not, this comes from a firm or medium-firm mattress and higher pillows to accommodate the natural curvature of the spine. The last thing you want is to wake up with a kink in your neck and strain in your lower back. 

Why You Should Sleep On Your Left Side

According to Ayurvedic principles, left-side sleeping is highly beneficial for waste elimination and digestion. Modern research also supports this claim, with a 2010 study finding that sleeping on the left side improved digestion. Additionally, the study also linked left-side sleeping to reduced symptoms of heartburn. Experts explain that the relief from heartburn is due to the fact that lying on the left side allows the stomach and its gastric juices to stay lower than the esophagus during sleep. 

Left-side sleeping has the most science-backed health benefits. The reason for this is due to the placement or organs in the body. The human body is, for the most part, symmetrical. The organs are asymmetrical, so the way you sleep can influence the way organs and systems process waste. Waste elimination, also known as healthy bowel movements, is a struggle for a large percentage of American adults, predominantly because of poor diet. Don’t make digestion harder by sleeping in the wrong position. Instead, it’s optimal to encourage healthier waste elimination, and you can do that by sleeping on the left side. 

Left-Side Sleeping Is Better For Digestion

Sure, working out, stretching, meditating, or eating a healthy breakfast are excellent ways to begin the day. It’s also beneficial to eliminate in the morning. Your bowel movements deserve equal attention, but many people, especially those with inflammatory bowel disease, constipation, or irritable bowel syndrome, fail to eliminate regularly and healthily. Let gravity do the work for you! While you’re sleeping on your left side, gravity assists the body, moving waste through the ascending colon and into the transverse colon. Lastly, it enters the descending colon, so you have the urge to eliminate come morning. 

A little pro-tip to sleep more comfortably on your left side is to wedge a firm pillow between your knees. Additionally, place another pillow by your chest so that you can hug it and support your spine. 

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Are you a side sleeper or back sleeper? Perhaps you sprawl out like a starfish or curl up in the fetal position. It may surprise you to learn that your sleeping position, your sleeping posture if you will, can seriously impact your health. For instance, the fetal position can contribute to fewer back problems and a reduced risk of cognitive disorders. Considering that you spend one third of your life sleeping or in bed, it’s beneficial to pay attention to your sleeping position. 

Every person has a sleeping position that they prefer. Some people cannot sleep on their back, while others can’t imagine sleeping in any other position. Some people fall asleep on their stomach and move like crazy during the night. All of these movements and positions can either hurt or benefit your health. They can also affect how much you sleep! Continue reading to figure out if your sleep position is enhancing or diminishing your health.

Things That Affect Sleeping Position

Comfort is obviously the thing to consider when it comes to sleep. You don’t want to wake up with a cranked out neck or numb wrist. At the same time, comfort isn’t the only thing that dictates your sleeping position. Age and gender are two primary factors that influence the position you sleep in. As you age, it’s very common to start sleeping on your side, and sleep studies support that side sleeping posture is beneficial, especially if you sleep on your right side. Sleeping on the right side may help protect heart function and benefit digestion, but more research is necessary to confirm these claims. Once you progress further into adulthood, it’s also common to move around less, meaning you remain in the same position all night. 

Gender is another factor that influences your sleeping positions. The positions in which women sleep become paramount during pregnancy. Most health experts advise against back sleeping if a woman is pregnant. The American Pregnancy Association recommends pregnant women to sleep on their left side to increase blood flow and nutrients to the placenta. It’s very common for men to sleep on their back, and several studies found that non pregnant women are twice as likely to sleep in the fetal position when compared to men. 

Pick Your Posture

There is no single sleep posture that is ideal for every person on the planet. We wish this was the case, but it isn’t. For people who are healthy and fit, sleep position is a matter of preference. People who have specific medical conditions or those who experience pain can benefit from sleeping in the right position. According to research, people who have back pain find relief from back sleeping. The Cleveland Clinic recommends that back sleepers put a small pillow under their knees to help alleviate spinal pressure. This may work, but it can take some getting used to. If back sleeping continues to be a problem, side sleeping is the next best option. It’s still beneficial to put a small pillow between your knees to reduce knee and hip pain.

Side Sleeping Is Best

This is the most popular sleeping posture and several studies link it to increasing relaxation and promoting open-mindedness. People who sleep on their right side tend to rely on caffeine or smoking, while people who sleep on their left side tend to be more creative. Side sleeping is also beneficial for people with specific health conditions, including sleep apnea and acid reflux. Health experts say that supine sleeping (sleeping on your back) can actually increase the risk of sleep apnea episodes because the throat muscles relax and block the airway. Back sleeping also increases snoring, which is more of a social problem than a health problem. If you cannot sleep on your side and suffer from snoring, acid reflux or sleep apnea, sleep researchers recommend raising the legs of the head of your bed so that you aren’t completely flat. It’s also possible to get an adjustable bed.

You Can Change Your Sleep Posture

Believe it or not, you can change your sleeping posture to benefit your health. You aren’t stuck in the rut of stomach sleeping for life. It may take a little effort on your part, but it is possible to achieve a healthier sleeping position. Before you commit to a sleeping position, consider if it is right for you. Certain sleeping positions have more advantages than others, so consider which position is best before changing how you sleep. You don’t have to go out and buy a new mattress, although, many mattresses are more beneficial for specific sleeping positions. In order to make yourself comfortable in your new sleeping position, you can wedge pillows under your hips, between your knees, under your knees, and next to your shoulder. Some people even use tennis balls to get comfortable. Ultimately, find what works for you and research the benefits of changing your sleeping position. 

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Humans spend about one-third of their lives sleeping, so it makes sense that getting a good night’s sleep is integral for a healthy body. Sleeping through the night is easier for some than others, but sleep difficulty may be attributed to a number of causes. Some people eat or drink the wrong things before bed or they sleep the wrong way, making sleep more difficult.

If you’ve ever woken up with a sore neck or back, saying that you slept wrong is a valid excuse! Roughly 80% of Americans will experience back pain in life, and it is typically caused by sleep positions. The pose you sleep in can dictate the health of your body in the long run. To help you avoid headaches, stomach troubles, wrinkles, or poor circulation, we have the best sleeping positions detailed below.

#1: On Your Back

When you sleep on your back, your neck and spine are in a neutral position and there is no unnecessary pressure on the back. Sleeping on your back allows your spine to remain elongated and it also helps to decrease acid reflux. You want your head to be elevated so that your stomach isn’t level with your throat; this is a common way for acid to travel from your stomach to the esophagus. Snoozing on your back, however, can worsen snoring or be dangerous for people with sleep apnea.

#2: On Your Side

Sleeping on your side is beneficial if you are prone to snoring or if you have sleep apnea. Side sleeping can cause wrinkles on your face because your face is smashed on the pillow. The side on which you sleep can also dictate your health. Sleeping on the right side may cause heartburn, while sleeping on the left side may put pressure on the liver, lungs, or stomach. When you sleep on the left side, though, you can reduce your risk of acid reflux.

#3: The Fetal Position

This is actually the most popular sleeping position, with roughly 40% of adults sleeping this way. Popular doesn’t mean that this position is good for you. If you are pregnant, sleeping on your left side in this position is great because it improves circulation to the fetus and throughout the body. It also prevents your uterus from putting pressure on your liver. If you curl up too tightly, it can restrict your breathing or put pressure on your joints. Try to lengthen your legs and place a pillow between your knees if you sleep this way.

#4: On Your Stomach

This is probably the worst way to sleep, even though people who sleep like this don’t snore. Sleeping on your stomach can lead to overarching and it puts strain on the neck and back. Stomach sleepers can easily irritate their nerves, and that can lead to numbness, tingling, or aches. Try to choose another position to sleep in to have a healthier body.

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