5 physiological sleeping positions: find yours

What does sleep position affect?

Do you often wake up in a bad mood?
Perhaps it's not you, but your mattress or incorrect sleeping position! It is enough to sit on an uncomfortable chair for half an hour for thoughts of unpleasant sensations to crowd out all other thoughts from your head. Now remember that we spend about 8 hours a day sleeping, and if all this time the body is in the wrong position, this can cause significant harm to the body. What specifically affects sleep position:

• blood supply to organs, including the brain;
• digestion,
• muscle regeneration,
• spinal condition,
• facial skin condition,
• on the lymphatic system.

The best sleeping positions

Back and neck pain, stomach problems, wrinkles on the face and décolleté are side effects of sleep. Sudden, right? Sleep, it seems, is very good for health and works better than any cosmetics. The devil, as always, is in the details. Not only the fact of night's rest is important, but also the position in which you sleep. Let's look at each position from the point of view of its impact on health.

Pictured is the Blue Sleep Duvet made from StressFree fabric in signature satin bedding. Mattress – corrective topper Cosmic

On the back.

The best position for sleeping. The spine, back and neck are in a neutral position, there is minimal pressure on them, no unnatural deflections or twists. Consequently, no pain in the morning. Another benefit of sleeping on your back is slower skin aging. There is no impact on your face and décolleté (ladies, special attention!), which prevents wrinkles and helps maintain the shape of your breasts. And the third vote in favor is stomach health. In the supine position, the stomach is lower than the esophagus, which prevents the backflow of gastric juices. Feeling sick in the morning, but you're definitely not pregnant (because you're a man, for example)? Perhaps this is your stomach signaling the need to change your night position. There is only one downside to sleeping on your back – snoring. If you have problems with the structure of the respiratory system or just a runny nose, then you will snore throughout the house. In the first case, you have a direct route to the doctor, and in the second, to the pharmacy.

On the side.

The second most positive position in the hit parade. In it, your spine is also well stretched and rested, and your stomach works normally. You also snore less on your side. But the skin suffers - due to the fact that one side of the face is “crushed” by the pillow, wrinkles form faster. And the muscles of the décolleté area stretch faster and become flabby. Doctors especially recommend this position to pregnant women; it is preferable for them to sleep on their left side.

Fetal position.

This situation is far from ideal. It is good for pregnant women to sleep in it, as already mentioned, and for those suffering from snoring. A strongly bent spine, knees near the chest, and a stomach compressed because of this is not the most natural position. It has a negative impact on the health of the back and joints and makes breathing difficult. The morning after such a dream may not be good at all. Another disadvantage is premature aging of the skin, because your face “crumples” in the same way as when sleeping on your side. On the other hand, lovers of the fetal position are easy to understand - it is incredibly cozy. If you cannot sleep any other way, try not to curl up into a ball and sleep with your back as straight as possible. It is better to place a pillow between your knees.

On the stomach.

Voldemort among the poses. Your back arches unnaturally, putting extreme strain on your lower back and neck and increasing pressure on your muscles and joints. This leads to irritation of the nervous system, pain, numbness and tingling in the limbs. Just imagine that you keep your head turned in one direction throughout the day. Sounds weird and painful? But this is exactly the experience your body goes through when sleeping on your stomach. Of course, it leads to back and neck pain pretty soon. Not to mention the wrinkles. There is only one advantage to this position - it makes snoring easier. On the other hand, the right treatment also alleviates snoring, but nights on your stomach lead to the need for another treatment - back pain. So maybe it's not worth the risk? All people toss and turn at night, even those who sleep very peacefully. The reason for this is the change in fast and slow phases of sleep, but this is an absolutely normal process. The main thing is what position you have trained your body to be in most of the night. After all, resting in the wrong position can make even a full 8 hours of sleep an exhausting experience. Take care of yourself!

Sleeping on your stomach

According to research, about 15% of people prefer to sleep on their stomach. Unfortunately, this sleep position can hardly be called healthy for the body. The main problem is the incorrect position of the spine and cervical spine, as well as excess pressure on the chest area and internal organs. As a result, instead of removing the load accumulated during the day, it is necessary, the body experiences additional discomfort.

Another negative factor is that a person actually has to sleep face down on the pillow. Because of this, swelling occurs on the face, the skin is compressed, which leads to the appearance of early wrinkles and aging of the skin. In addition, there is no support for the cervical spine, which can lead to unpleasant sensations in the neck in the morning and migraines.

We recommend that you avoid sleeping on your stomach and choose a sleeping position on your back or side. If you are not able to immediately give up this bad habit, choose mattress models with elastic fillings in the upper layers. An excellent solution would be to choose a mattress with a memory effect (MEMORY) in the composition.

How to reduce the negative impact on the body?

1. Change your position a little. It is enough to bend one leg to take the load off the spine and reduce pressure on the internal organs.
2. To avoid waking up in the morning with a swollen face and to avoid the premature appearance of wrinkles, choose anatomical pillows made from memory foam materials. They delicately follow every curve of your body without putting back pressure on your face. It is the squeezing of the facial skin that causes wrinkles to appear. Thanks to the unique property of memory foam, this can be avoided. The pillow should be low so that the cervical spine is in the correct position.

Stomach sleeping mattress

In order to reduce the negative impact of sleeping on your stomach, you should choose moderately soft or medium models with or without springs. But in order to get the full benefits of sleeping on an orthopedic mattress, it is better to choose sleeping on your back.

For sleeping on your stomach, the Sontelle Libre Roll 12 R, a medium-firm model with a micromassage effect, is suitable.

All mattresses for stomach sleepers

Correct postures for healthy sleep

Do you sleep on your back, side or stomach? And do you have a favorite position when falling asleep, and then you change your position and sleep in a completely different one? Correct posture during sleep can significantly affect how you feel when you wake up.

It's good to sleep on your back

The supine position is the second most popular sleeping position. It allows the spine to remain in a more natural position. This prevents some of the neck, shoulder and back pain that occurs with other postures. A pillow of sufficient height can also help reduce problems associated with acid reflux. Sleeping on your back worsens snoring and sleep apnea. This is because as the tongue and soft tissues in the throat relax, gravity pulls them into the airway. If you have such symptoms, you should consult your doctor and change your sleep habits.

Extra pillows and correct posture ensure healthy sleep

If you really like sleeping on your back, but you notice that this leads to lower back pain, try changing your position. Place a thin or special pillow under your neck and a medium-sized pillow or large bolster under your knees. This will help reduce discomfort and stress on the lower back.

It is best to fall asleep on your back, but sleep on your side

On the back

One of the best sleeping positions, provided you sleep in the right sleeping position. The spine in this pose takes a neutral position. This allows him to get rid of the load accumulated during the day. At the same time, the muscles also rest - it’s not for nothing that athletes are recommended to sleep on hard models. Effective muscle rest promotes their accelerated regeneration.

The disadvantages of this position include snoring and an increased chance of experiencing sleep paralysis. It is also best not to sleep on your back if you suffer from sleep apnea. But these phenomena are quite rare. If you have not encountered them before, you can safely choose this position for night rest.

Mattress and pillow for back sleepers

Almost any mattress is suitable for sleeping on your back. The main thing is that it has orthopedic qualities. Even a soft mattress can support the body and especially the spine in the correct position. But when choosing a soft model, you should look at mattresses with an independent spring block. Preferably with a spring block no lower than S1000. When choosing between medium, moderately firm and firm mattresses, choose any mattress design.

Mattresses for back sleepers

Choosing the wrong pillow when sleeping on your back will lead to muscle tension and neck pain

It is better to sleep on your back on an orthopedic pillow with bolsters. These pillows have a special recess for the head. And the bolsters will support the cervical spine, relieving it of accumulated stress overnight. You can also choose an anatomical pillow with a classic shape, but not too high.

On the side

Pros:

Doctors recommend sleeping on the left side during pregnancy because it improves blood circulation in the heart, which is beneficial for both the woman and the baby. Side sleeping is also better during pregnancy because lying on your back puts a lot of pressure on your lower back (which can lead to fainting). For other people, sleeping on the left side can also relieve heartburn and acid reflux.

Minuses:

At the same time, sleeping on the left side can put pressure on the stomach and lungs (the issue is resolved by alternating sides).

Another “side effect” known to many is numbness at night in the arms or legs, which are pressed down by body weight, which limits blood flow.

When sleeping on your side, your shoulder also experiences pressure from your body weight, which can cause pain in the joint.

Sleeping on your left side

Although it is not without its drawbacks, this sleeping position can be called the best! Resting on your left side has the following advantages:

1. No heartburn. The stomach is located lower than the esophagus, so gastric juice cannot enter it.
2. Improved digestion. First, it's all about simple gravity - food waste will more easily move from the large intestine to the colon, which makes bowel movements easier. Secondly, since the stomach and pancreas are shifted to the left side, it will be easier for them to perform their function because they will be in a natural position.
3. The possibility of snoring and apnea in this position is minimized.
4. Benefits for the lymphatic system. It flows into the thoracic duct, which is located on the left side. Sleeping on your left side makes it easier to remove toxins from your body.
5. There is less chance of experiencing sleep paralysis compared to the supine position.

But this position also has disadvantages, which appear when choosing the wrong mattress hardness and pillow model:

• Firstly, there are creases on the face due to face contact with the pillow and earlier aging.
• Secondly, impaired blood flow in the shoulders and arms.

Position No. 2: on the side or in the fetal position

One of the most common and natural sleeping positions is the so-called fetal position. From a psychological point of view, in this position a person feels protected. Physiologically, this position opens the airways well and relieves pressure from the organs and spine. There are a few “buts” though.

Firstly, this is not the most favorable position for the skin of the face: when it comes into contact with the pillow, the skin “creases”, which in the future can lead to facial wrinkles. Secondly, in this position the back muscles do not always relax. In addition, sleeping on the left side is not recommended for those who suffer from heart disease and hypertension.

On the right side

Sleeping on the right side lacks almost all the benefits of sleeping on the left side. The only advantages that can be noted are the absence of snoring and breathing disorders during sleep. However, resting on your side can cause heartburn. The fact is that while sleeping on the right side, gastric juice can enter the esophagus, because it will be located higher. Obviously, if you like to sleep on your side, it is better to choose the left side.

Suitable mattresses and pillows for side sleepers

When sleeping on your side, you should avoid mattresses that are too hard (left picture). The optimal hardness is no higher than average (right picture). In the second case, the spine will be in a natural position

For this resting position, it is better to choose mattresses no higher than an average level of hardness with balanced orthopedic and anatomical properties. The body should “sink” a little into the mattress so that the spine takes an even position and the soft tissues are not compressed. A mattress that is too hard will cause misalignment of the spinal column and pain in the body - in the shoulder area and in soft tissues.

An example of a mattress for comfortable side sleeping. A thick top layer of soft latex is complemented by a hard layer of coconut coir. The center of the structure is the spring block.

The right mattress for side sleeping has an anatomical top layer about 3 cm high that adapts to the contours of the body. For example, natural latex, memory foam or natural soy. A rigid layer under the soft material, as well as a block of independent springs, are responsible for proper support of the spine during sleep.

All models for side sleepers

When choosing a pillow, it is better to pay attention to orthopedic models with bolsters. The largest cushion is made for sleeping on the side; it elastically supports the cervical spine. When resting on your side, your face comes into contact with the pillow, so it is better to choose models made of anatomical materials, as mentioned in the paragraph about sleeping on your stomach.

Incorrect posture is a bad habit

Poor sleeping posture can cause or worsen neck or back pain. It can also lead to problems such as obstructive sleep apnea and cause snoring. Some studies even suggest that sleeping in an inappropriate position negatively affects the functioning of various body systems - from the gastrointestinal tract to the nervous system.

Most Europeans sleep well

It doesn't get any worse: sleeping on your stomach

If you like to sleep face down, you're not alone, but you're in the minority. About 7% of adults sleep on their stomachs. This certainly helps reduce the sound of snoring, but in general this position is not recommended. Sleeping on your stomach puts stress on your back and neck. The spine bends greatly, which over time leads to pain and nervous disorders. You may notice numbness or tingling in your limbs. Additionally, turning your head to the side while lying down can restrict blood circulation.

Don't sleep on your stomach - neither for yourself nor for others

If you can't break the habit of sleeping on your stomach, make adjustments. Lie down so that only your forehead rests on the bottom edge of the pillow. This will keep your neck straight and your spine in a more neutral position, allowing you to breathe freely. You can also try elevating your pelvis with a thin pillow to relieve pressure on your lower back.

Sleeping on your stomach can also cause wrinkles.

Don't: Sleep in the fetal position

Doctors do not recommend sleeping curled up. Although the body is positioned on its side, excessive curvature of the spine can cause tension and discomfort in the neck and back. In addition, this position leads to limited space for the diaphragm and difficulty breathing.

They say that people with low self-esteem and phobias sleep in the fetal position.

"Osteopath's advice: how to sleep correctly"

The position in which we spend 5–8 hours during sleep affects the health of our body Photo: pixabay.com
WHAT POSITION IS YOUR BODY IN DURING SLEEP
“What position is your body in during sleep: on your side, back or on stomach? - I always ask this question at appointments, because the position in which we lie for several hours in a row affects the state of our health. Incorrect body position can cause pain in the head, neck, back and even arm. Moreover, some poses are deadly if there is atherosclerosis of the neck vessels.

TIP #1. SLEEPING ON YOUR Stomach CAN LEAD TO HEADACHES AND EVEN STROKE

The cervical spine contains two vertebral arteries, which supply the brain with approximately 10–15% of its nutrition. When turning the head to the side, the artery on the same side is compressed, which disrupts the nutrition of the brain and causes ischemia. Sleeping on your stomach with your head turned this way can cause headaches in the morning. Moreover, people with atherosclerosis (most often older people) are at additional risk of stroke while sleeping on their stomach due to poor blood flow to the brain. According to statistics, it is at night that most strokes and heart attacks occur.

For those who care about the beauty of their face, I will tell you some unpleasant news: sleeping on your stomach can lead to swelling on your face in the morning and provoke the formation of wrinkles.

TIP #2. CHOOSE A LOW PILLOW FOR STOMY SLEEPING

If you are still used to sleeping on your stomach, then a low, soft, small pillow under your head will suit you. A high pillow will disrupt the nutrition of the brain, since in this case the head is in a tilted position: both vertebral arteries are affected, and brain nutrition deteriorates. Sleeping on the stomach can only be recommended for healthy people or during periods of acute back pain.

TIP #3. AVOID HIGH PILLOWS

A high pillow leads to a forced tilt of the head and compression of the vertebral artery on the opposite side. In addition, if you sleep on a high pillow, the neck muscles are under constant tension, which inevitably leads to neck and head pain. This is especially true in the morning: stiffness and pain in the neck are the first warning sign to think about your sleeping position and pillow. When sleeping on your side, your head should be parallel to the mattress.

Sometimes a high pillow is necessary. If the venous outflow from the head is impaired, I recommend that patients use a high pillow. This improves venous outflow from the skull.

The purpose of the pillow is to maintain the cervical spine in a physiological position Photo: pixabay.com

TIP #4. USE ANATOMICAL PILLOWS

The purpose of the pillow is to maintain the cervical spine in a physiological position. Therefore, choose anatomical pillows for sleeping that perform this function.

For sleeping on your back or side, a rectangular pillow of medium firmness is suitable. The height (thickness) of such a pillow is equal to the distance from the ear to the shoulder. The pillow should be wider than your shoulders, but not exceed the width of the bed.

During sleep, the head and neck should lie on the pillow, and the shoulders and shoulder blades should lie on the bed.

Case from practice. A young man presented with unilateral neck pain and stiffness. Symptoms usually appeared in the morning after waking up. During the day the pain decreased, and by the evening it disappeared completely. The examination revealed pronounced tension in the muscles and fascia in the neck area. We also found out that the patient sleeps mainly on his right side and on a high pillow. After the correction, it was recommended to change the regular sleeping pillow to an anatomical one. At the next session, the patient said that he forgot about the neck pain and noted a significant improvement in sleep and well-being.

TIP #5. BEFORE CHOOSEING A PILLOW, LIE ON IT

Don't rush to buy a pillow, you need to test it first. To do this, lie on it for at least 10–15 minutes. If you feel comfortable, you can buy it. It should be noted that sometimes sleeping on a new pillow requires some adaptation. You may feel slight discomfort for the first few days, but this will go away soon.

TIP #6. DO NOT PLACE YOUR HAND UNDER YOUR HEAD WHILE SLEEPING

It is dangerous to sleep on your stomach with your hand tucked under your pillow or head, as the anterior scalene muscle compresses the subclavian artery and the lower part of the brachial plexus. In this case, you can get radial neuropathy, which will lead to numbness and pain in the arm. This usually happens when the sleeping pillow is too low and a person reflexively tries to level his head by placing his hand under it. Also in medicine there is such a term as “wedding night syndrome”, when newlyweds fall asleep in each other’s arms, while the bride’s head rests on her husband’s shoulder: in the morning the newlyweds are in for an unpleasant “surprise” - the husband cannot move his arm due to compression neuropathy radial nerve.

TIP #7. FOR ACUTE BACK PAIN, PLACE A PILLOW UNDER YOUR STOMACH OR UNDER YOUR KNEES

For acute back pain, I sometimes recommend placing a bolster under the knee joint - this reduces the tension on the pinched nerve and pain. In some cases, it is necessary to ask the patient to lie on his stomach, after placing a soft pillow under him, which significantly reduces the lumbar curve and pain.

The most physiological position is considered to be for sleeping on the back (it is also called the “soldier” position) Photo: pixabay.com

TIP #8. WHICH IS IT BETTER TO SLEEP: ON YOUR BACK, ON YOUR SIDE, IN THE “STARFISH” AND “EMBRYO” POSITION?

The most physiological position is considered to be for sleeping on the back (it is also called the “soldier” position). At the same time, our spine is in a position of natural alignment, there is no pressure on the internal organs. However, if you are overweight, have sleep apnea, or have asthma, this position can be dangerous. People are also more likely to snore when lying on their back. In this case, a type of sleeping on your back, such as a “starfish”, is suitable, when your arms and legs are spread apart.

Sleeping on your side is a good position. This position reduces the likelihood of snoring. Sleeping on the left side is recommended for pregnant women, as it improves blood supply to the uterus and fetus. Sometimes sleeping on the right side can provoke heartburn, and on the left it can increase arrhythmia when the heart rhythm is disturbed.

A variation of sleeping on the side is the “embryo” or “fetus” position. Physiologically, this position is close to us, because in this position many people experience a feeling of psychological security, as in the womb.

Tell me, my dear readers, what pillow do you use, is it comfortable for you to sleep?

Be healthy!

Yours sincerely,

Ivanov Alexander Alexandrovich - Candidate of Medical Sciences, osteopathic doctor, neurologist, naturopath, member of the Russian Osteopathic Association, popularizer of a healthy lifestyle and a conscious approach to health.

Personal website osteopat-ivanov.ru

The author's opinion may not coincide with the position of the editors

Which side should a pregnant woman sleep on?

When carrying a child, it is important to choose a position that will prevent unpleasant conditions:

• difficulty breathing;
• arrhythmia;
• swelling;
• impaired blood supply to the fetus and mother.

Which side should you sleep on in the 1st trimester:

• Doctors allow you to rest lying on your stomach until the uterus begins to extend beyond the pubic bone (for up to 3 months).
• In the first weeks you can lie on your back. Over time, the uterus grows and puts pressure on the inferior vena cava, a large vessel that runs along the spine. This has a bad effect on the well-being of the pregnant woman and the child. After 14 weeks, you should abandon this position.
• Sleeping on the right and left side is the most suitable position - constant or alternating with others. The right-sided position of the body will reduce the manifestations of early toxicosis.

In later stages, you should change positions while resting. A pleasant and comfortable position for any period of time is on the left side. Sleeping on the right side is recommended as a temporary position.

For varicose veins or swelling, place a low pillow under the legs to improve blood flow in the lower extremities.

The optimal position for a pregnant woman is on her side with the lower leg extended and the upper leg bent. The knee is on an elevation (pillow, bolster). This position helps reduce swelling, improves blood flow to the fetus, and reduces pressure on the kidneys and liver. If pregnancy is difficult, this body position is ideal.

When the baby is in a transverse position, the woman should lie on her side, where the baby's head is directed. You need to place a hard pillow under your back to support it. A soft cushion can be placed in the groin area to help the child assume a head-down position.