It’s likely that there’s one thing that’s fairly consistent in your sleep routine – the position you sleep in. Could it be that this position, which feels so comfortable to you, is actually one of the causes of certain health issues you’re experiencing, whether it’s pain or sleep disturbances? Experts link our sleep position to a range of health problems, as it can either worsen them or help us prevent them. So, to help you understand which sleep position is right for you and how the one you’re used to affects you, we’ve compiled the following information, which will show you the advantages and disadvantages of each sleep position and how to improve it to minimize potential harm.
1. Fetal Position
This is the most popular position, with 4 out of every 10 people sleeping in it, and the majority are women – twice as many as men. It’s a healthy position to fall asleep in because it allows the spine to rest in a natural position, and in general, it’s good for:
Pregnant women: It’s preferable to lie on the left side to improve blood flow to the fetus and prevent the uterus from pressing on the liver.
People with obstructive sleep apnea (OSA): This can help prevent airway obstruction and snoring.
People with back pain: It’s recommended to sleep with an additional pillow between the knees to prevent back pain.
Despite all the benefits, this position can misalign the body relative to the spine – the head, shoulders, and pelvis – which can lead to pain the next day. Avoid it if you suffer from shoulder pain to reduce the pressure on them.
How to improve this sleep position: Stretch your body slightly and avoid curling up into a ball to prevent putting pressure on the lungs and diaphragm. Sleep in a relaxed position that encourages proper breathing.
2. Log Position
The log position involves sleeping on your side with your arms close to your body and pointing downward toward your legs. About 15% of people sleep in this position, and it’s quite good for your health. Sleeping on your side with a straight back helps prevent the possibility of sleep apnea and tends to reduce neck and back pain since the back remains straight.
How to improve this sleep position: Place a pillow between your legs to reduce pressure on the hips, pelvis, and thighs.
3. Freefall Position
If you sleep in a position that makes you feel like you’re sinking into clouds – on your stomach with your arms under the pillow or beside your head – you’re sleeping in the freefall position. It may look and feel pleasant, but in fact, this is the most harmful sleep position for the body, causing pain in the lower back, neck, and shoulders. You’ll likely toss and turn several times during the night trying to stay comfortable on your stomach, but this position does prevent snoring and sleep apnea.
How to improve this sleep position: Opt for a pillow that’s as soft as possible, as a firm pillow can cause your neck to twist at an unnatural angle, leading to pain.
4. Soldier Position
Lying flat on your back with your arms by your sides? This position may cause you to snore, a phenomenon that affects everyone at some point and becomes more common with age. Snoring not only disturbs the sleep of those around you but also affects your own sleep quality and can worsen issues related to the carotid arteries of the brain, face, and neck. This position is not recommended for those suffering from sleep apnea, but it has a significant advantage for those with reflux – just make sure your head is elevated.
How to improve this sleep position: To avoid pain, place an additional pillow under your knees to support the natural curve of your spine and reduce the likelihood of lower back pain. You can also try sleeping in the starfish position, with your arms and legs spread out to the sides. This helps prevent back, neck, and shoulder pain.
What’s the Most Recommended Sleep Position?
There isn’t one universally recommended sleep position for everyone, and the best position for you should combine comfort, good sleep, and prevention of worsening health issues. If you don’t have specific health problems, the best sleep position for you is simply one that keeps your spine straight and distributes your body weight evenly across the bed. If you do have specific health issues, try the following positions:
On your back: This can help if you suffer from back or neck pain.
On your side: If you snore, have sleep apnea, nasal congestion, or are a pregnant woman (left side).
Elevated: If you have an adjustable bed or can sleep on multiple pillows, this position can help you sleep better when dealing with a cold or reflux.
If you haven’t been sleeping well lately or at all, and you want to adopt a new sleep position, be patient. It’s a new habit for your body, and it needs some time to adjust to the position. Eventually, it will happen – just like your body gets used to new shoes or glasses.
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