How the way you sleep can hurt your health

How do you like to go to sleep? On your back? On your side? You might fall asleep on your bed every night. There are many ways to sleep.

You could curl up into a ball or spread out and take up the whole bed. No matter what position you like, one thing is for sure: us health needs sleep. Our whole bodies hurt when we don’t get enough of it. You might not know this, but the way you sleep can actually change the quality of your sleep. So what is the best way to sleep? Keep reading to find out.

Everybody is different, so keep that in mind as you think about what position you should sleep in. That means different people will need different amounts of sleep. Like, if you have an injury, some positions will be better than others for you. If you are pregnant, you might need to move around to fall asleep as well. Having said that, there are some positions that are better for getting a good night’s sleep than others.

Four out of ten people [1] choose this position as their favorite way to sleep. The good news is that this is mostly a healthy way to sleep. This might be the best position for you if you are pregnant or have lower back pain. This is because it lets your spine rest in the way it was meant to be. It’s also good because it can stop you from snoring. It is best to keep your posture loose when you sleep in the fetal position. You might not be able to breathe deeply while you sleep if you don’t. You might also feel sore in the morning if you sleep in a tight position. This is especially important if you have stiff or painful joints [2]. If you want to sleep in the fetal position while you are pregnant, you should only lie on your left side. This helps your baby get more blood and can keep your uterus from putting pressure on your liver.

The “log” position is when you sleep on your side with both arms close to your body and down. About 15% of people would rather be in this position [1]. A good way to avoid sleep apnea is to sleep on your side with your back mostly straight. In turn, this makes snoring less likely. It also helps your neck and spine stay in the right place, which is good for them. It also looks like sleeping on your left side is better than your right. There was a study that showed people could digest a high-fat meal better when they rested on their left side [2]. There are a few bad things about this position. It might make your shoulders stiff and one side of your jaw tight. According to some studies, this way of sleeping can actually make wrinkles worse. Get a good pillow if you decide to sleep in this position. It should be big and firm enough to hold your head up so you don’t hurt your back or neck. One more way to avoid low back pain is to put a pillow between your legs. This will help keep your hips straight.

Being flat on your back (The Free Fall)

When you sleep on your stomach with your arms under your pillow or on either side of your head, you are in freefall. This job is not a good choice, unfortunately. It makes you more likely to toss and turn and can hurt your neck and lower back. They say this because it will take longer to get comfortable lying on your stomach. This way of falling asleep can also put too much stress on your muscles and joints. You might feel better if you sleep with a very thin pillow or no pillow at all. This will help your neck feel better. Your lower back may also feel better if you put a pillow under your pelvis.

On Your Back (The Soldier)

In this position, you lie on your back with your arms at your sides. This position is not good because it can make you snore. Snoring can keep you from sleeping and lead to other heart health issues. If you have sleep apnea, this is not a good position for you. It can also help lower back pain. But if you do it right, this position can help with back pain. The Cleveland Clinic says that when you sleep on your back, your body stays in the right position because of gravity. The natural curve of your spine can stay in place as long as you have the right neck support. You might also feel better if you put an extra pillow behind your knees. Another good thing about this position is that it can keep your skin from getting wrinkles from your pillow or gravity. Use a supportive pillow and think about getting a second one for behind your knees if you choose this position. But if you have trouble with snoring or sleep apnea, you might want to sleep on your side instead.

The Starfish

This is another way to lie on your back. This time, your legs are spread apart and your arms are up next to your head. This position, like the soldier’s, can also make you snore or have sleep apnea. Make sure you have a firm mattress to support your spine and a pillow under your knees to keep your spine in a better position if you like this position.

Should you make a change?

Are you lying in the best position for you to sleep? If you can’t get a good night’s sleep or wake up with pains and aches, it might be time to try something new. If you want to be more comfortable, you might not even need to move. Just add a pillow here or there. Remember to be patient if you want to change your position. It can take time to switch from what you’re used to, and you might even have more trouble falling asleep at first. Of course, if you’re having trouble sleeping, you should take care of any other problems that might be keeping you up. Either too much caffeine or not enough exercise can make it hard to sleep. Getting into a routine before bed can also help you calm down and sleep better [2]. Since sleep is important, you should figure out why you’re not getting enough of it. Of course, you might not be having any problems with the way you’re sleeping right now. Since that’s the case, keep getting a good night’s sleep.