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Identify your ideal sleeping posture.
Your quality of sleep may fluctuate depending on how you sleep. To help you figure out what sleep schedule works best for you, you can keep a journal for a few weeks.
Despite not receiving eight hours a night, let’s face it: sleep plays a significant role in our lives. However, it’s not as simple as you may expect. Your quality of sleep is greatly influenced by your sleeping posture, therefore it may be time to change.
There are many advantages to different sleeping positions. You may need to adjust your position to help manage pain or other health issues that you are experiencing. Furthermore, it can be worthwhile to experiment with shifting your usual sleeping position, even though it might not be something you can accomplish in a single night.
Sleeping on your side
Similar to sleeping in a fetal posture, side sleeping does not include pulling your legs in closer your body. Similar to the fetal position, side sleeping has many health benefits. It is very beneficial for digestion and may possibly lessen heartburn in addition to decreasing snoring.
Even with these advantages, it’s not always the best to sleep on your side. It can result in tightness in your jaw on that side as well as stiffness in your shoulders.
One way to help prevent low back pain is to properly align your hips by placing a pillow between your lower thighs.
Reclining on your stomach
Lying on your stomach could come in last on our ranking of the best sleeping postures. Even if it’s a beneficial position for sleep apnea or snoringThe benefits don’t go very far, Trusted Source.
Regretfully, sleeping on your stomach might lead to discomfort in your neck and back. It can also put a great deal of needless strain on your joints and muscles, which is why you could be feeling exhausted and uncomfortable when you wake up. Putting a cushion beneath your lower abdomen may help ease back pain.
Laying flat on your back
The best position to sleep for health benefits is on your back. In addition to protecting your spine, it can ease knee and hip pain.
By sleeping on your back, you can use gravity to maintain a straight body over your spine. By doing this, you may lessen any needless strain on your joints or back. The natural curve of your back may be supported with a pillow placed behind your knees.
Additionally, sleeping on your back prevents wrinkles on your face, which is a benefit if you’re concerned about maintaining the youthful appearance of your skin.
On the other hand, people with sleep apnea or snoring may find it challenging to sleep on their backs. Anyone with back discomfort may find it challenging as well, which is why it’s critical to ensure you have adequate assistance.
Position of the fetus
Sleeping on your side with your legs bowed and rolled in toward your torso is known as the fetal position. For good reason, it’s the most common sleeping position. Sleeping in the fetal position not only helps with pregnancy and lower back pain, but it also helps to lessen snoring.
There are certain drawbacks to sleeping in the fetal position, though. Make sure your posture is somewhat relaxed; otherwise, your comfortable sleeping position may prevent you from taking deep breaths. Furthermore, sleeping in a tight fetal position could cause morning soreness if you have any problems with stiffness or pain in your joints.
| Concern | Positions to try | Additional tips |
|---|---|---|
| low back pain | side, fetal, back | Try sandwiching a pillow between your knees when you sleep on your side to improve the alignment of your spine. Â |
| neck pain | back, side | If you sleep on your side, use a thicker pillow; if you sleep on your back, use a thinner pillow. |
| sleep apnea, snoring | side, fetal, stomach | Try placing a pillow beneath your pelvis and think about placing a narrower pillow under your head if you sleep on your stomach. |
| acid reflux | side | It’s possible that sleeping on your left side will benefit you more than sleeping on your right. |
| pregnancy | fetal, side | Try utilizing a wedge cushion or body pillow to enhance your comfort. |
| sinus congestion | back | Use an additional cushion to elevate your head to aid in drainage. |
| hip or knee pain | back | To relieve pressure on your spine, try putting a pillow beneath your knees. |