Different sleeping positions have various effects on your body and research highlights that finding the right position can help to improve your comfort, health, and overall quality of life.
In this special guest blog, Rebecca Alston discusses different sleep positions, how it affects your health and which position is right for you.
Pros of Back Sleeping
If you have the right mattress, sleeping on your back can be incredibly beneficial for joint support and spinal alignment — this is one of many health benefits of a firm mattress. Back sleepers who snore or struggle with sleep apnea also find a firm mattress is better for managing this issue, as it keeps the airways open.
There are many benefits to sleeping on your back, including the fact that it keeps your face away from your pillow, which can be better for your skin.
Cons of Back Sleeping
Unfortunately, back sleeping tends to exacerbate issues like sleep apnea, which is why having the right mattress is so important. Those with smaller bodies sometimes experience low back pain from back sleeping, as they don't sink into a firmer mattress. In this situation, propping a pillow under the knees can help improve spinal alignment, and prevent low back pain.
Many pregnant women also struggle with back sleeping as the pregnancy progresses, which is why health experts recommend side sleeping. This is because pregnant women lying on their back would let the baby's weight settle on a major blood vessel, which could cause health issues for both mother and child.
Pros of Side Sleeping
Side sleeping is largely considered to be the best sleeping position for overall health, as it allows for proper joint support, spinal alignment, circulation, and airflow. If you're a side sleeper, it's been suggested to use a medium-firm mattress for a bit of cushioning to support the joints. If you're a lighter individual, consider using pillows for extra joint support between the knees.
Many sleep apnea experts also recommend side sleeping to offset the effects of this disorder. Sleeping on the left side is considered incredibly healthy, as it helps with digestion, blood flow, and organ function.
Cons of Side Sleeping
Side sleeping sometimes results in shoulder and neck numbness or pain. If that's the case, you'll either need to rethink your sleeping position or your pillow situation, opting for something that offers more support.
The same applies to knee and hip pain. If you have thin legs, in some cases the pressure of your knee joints resting against each other can cause discomfort and pain.
Pros of Stomach Sleeping
There are very few benefits to stomach sleeping, aside from the comfort you may feel in that position. The most notable cause is that many people who snore find that issue dissipates in this position. This is one position where the cons far outweigh the pros.
Cons of Stomach Sleeping
The main downside of stomach sleeping is the stress it puts on your neck and spine. If you choose to sleep in this position, consider using a thin or incredibly soft pillow to minimise the impact on your neck. You can also prop a pillow under your hips for better spinal alignment.
Many women who get pregnant — which impacts their quality of sleep as it is — tend to have a harder time as stomach sleepers. The shift to another sleeping position is inevitable, which can feel like an awkward change to the routine.
Which Position is Right for You?
According to experts, side sleeping is optimal for health. Of course, everyone has a unique body makeup and health issues to consider. If you feel your sleeping position is set in stone, ensure you have a high-quality mattress and enough pillows for proper support.
If you’d like to learn how to create a nurturing bedtime routine that reduces stress, promotes self-care and improves your overall quality of sleep, find out more about Calmer’s Mindfulness for Sleep Ecourse.
Rebecca Alston is a mother, full-time wife, a foodie, and founder of the blog Mamas Like Me. Rebecca enjoys writing, decorating, making cookies, playing with her daughters, decorating the house, and travelling green!