Choosing the right sleep position can have a big impact on your overall health.
Did you know that the average person spends almost a third of their life sleeping? This time spent in slumber is crucial for your body to recover from the physical and mental stress of day-to-day life. In fact, not getting enough high-quality sleep can have negative effects on your overall health.
One of the most important factors that can contribute to your sleep quality is your sleep position. For most people, as long as sleep feels restful, sleep position isn’t a top-of-mind consideration. But if you or a loved one is experiencing disruptions in their sleep, sleep position might be a contributing factor. Choosing a healthy sleep position is the first step towards a good night of sleep that leaves your body rested, rejuvenated, and prepared for a healthy lifestyle.
How Your Sleeping Position Impacts Sleep Quality
The occasional nighttime awakening is common and perfectly normal, but if you find yourself consistently waking up in the middle of the night or struggling to fall back asleep, it’s important to work to find a solution. Sleep quality is critical for your overall health and wellbeing. Adequate sleep is necessary for your nervous system to function properly and for your hormones to stay in balance.[1] Lack of high-quality sleep has been associated with a host of long-term health issues, including high blood pressure and diabetes.[2]
Luckily, there are many ways to improve your sleep quality. Although sleep position is largely a matter of preference, each common position has some benefits and drawbacks. Understanding each can help you regain control of your sleep schedule and adjust your sleep habits. It’s an easy, important part of a healthy lifestyle.
Common Types of Sleep Positions
There are three common types of sleep positions: sleeping on your back, side sleeping, or sleeping flat on your stomach. While most people cycle through all three positions throughout the night, people usually have a primary position where they spend most of their time asleep. Although sleep position may seem like a small choice, each position comes with unique ramifications for your body and overall health.
Flat on your back
Around 35% of adults sleep on their back, making it the second most common sleeping position.[3] Sleeping on your back offers the benefit of being the most neutral position for your spine. This keeps your vertebrae in alignment and evenly distributes your weight on the mattress. However, if you struggle with sleep apnea or snoring, sleeping flat on your back can intensify symptoms[4] as it results in more severe respiratory obstruction than other positions.[5]
Side sleeping
If you sleep on your side, you’re not alone. In fact, a majority of adults prefer sleeping on their side as their primary sleep position. Although side sleeping isn’t quite as neutral as flat on your back, side sleeping is perfectly healthy for most adults and can even help reduce some common ailments such as heartburn.[6]
Flat on your stomach
Sleeping on your stomach is the least popular of the three categories of sleep position, and has a mix of benefits and drawbacks. Research has shown that sleeping on your stomach can reduce the impact of common sleep disorders, such as sleep apnea or snoring.[7] However, compared to other sleep positions, stomach sleeping has the least back support and requires that your face be twisted to one side. This takes your neck out of alignment with your back and can contribute to, or exacerbate, neck or back issues.
How To Choose The Right Sleep Position
Choosing the right sleep position is primarily a matter of personal preference. In general, whatever sleep position helps you fall asleep and get a good night’s sleep is a healthy sleep position. However, it’s a good idea to adjust your sleep position to mitigate any factors that you know are impacting your overall comfort or health, such as sleep apnea or neck injuries. Keep these considerations in mind when choosing the right sleep position, and remember to give any new sleep position a few nights before deciding if it’s right for you or not. It can take some time for your body to adjust to the new position.
- Neck or back pain. If you regularly experience neck or back pain while sleeping, you might be a side sleeper. Try sleeping on your back for a few nights, and see if that helps alleviate the pain.
- Reflux or heartburn. If you experience heartburn when lying down, try shifting to lie on your left Interestingly, sleeping on your right side can make symptoms worse.[8] If you continue to experience severe symptoms, make sure to check in with your healthcare provider.
- Skin changes. Sleeping on your stomach or your side can cause creases or indentations on the skin from contact with your pillowcase. Since the skin on your face is very delicate, over time it can cause breakouts or other changes to the skin. Try sleeping on your back to avoid any skin issues (and maybe even prevent wrinkles).
- Snoring and sleep apnea. If you struggle with sleep disorders like sleep apnea, you know how frustrating and exhausting it can be to manage throughout the night. Sleeping on your side or your stomach can help keep your airways open, which can reduce the impact of symptoms.
High-quality sleep is an important element of a healthy lifestyle. By choosing the right healthy sleep position for you, you can better manage existing health issues and set your body up for a restful, effective night of sleep and a clear-headed, energized morning. Make sure to think about the considerations of each sleep position before heading to bed, and your body is sure to thank you.
FAQs
What is the healthiest sleeping position?
Sleeping on your back is a healthy sleep position because it keeps your spine neutral, which helps your spine stay aligned and evenly distributes your weight. However, if you experience a sleep disorder like sleep apnea or snoring, it’s better to sleep flat on your stomach.
Is it good to sleep on your stomach?
Sleeping on your stomach has been shown to reduce the impact of sleep disorders like snoring or sleep apnea. However, it can also exacerbate neck or back pain because the position moves your neck out of alignment.
[1] https://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep
[2] https://www.verywellhealth.com/top-health-benefits-of-a-good-nights-sleep-2223766
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5677378/
[4] https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-positions
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3817704/
[6] https://pubmed.ncbi.nlm.nih.gov/10445529/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575552/
[8] https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position
