Sleep Problems? Check out the best sleeping positions and their benefits
Sleep is an essential part of human lives. Without proper rest at night, your brain and body would not be able to function properly.
It’s a common belief that only sleeping for seven to eight hours every night, we could feel properly rested. But you need to know that there’s more going on with your body than you could think of while you remain asleep.
Everyone has their way of positioning themselves while they get into the deep slumber. However, sleeping the wrong way could harm your system in various ways including neck pain, back pain, wrinkles or even stomachaches.
Common Sleeping Positions
We have noted down some of the usual sleeping positions and sleep-related factors you need to be aware of.
-
The common ‘sleep on your back’ way
Everyone more or less adopts the method of falling asleep on their back, and it sure is the best way to take rest. You don’t stand the risk of getting back pains as your body is aligned parallel to the mattress.
Using the proper pillows to support your neck helps keep away neck strains. Sleeping on your back also aids problems related to acid reflux.
The downside? The ones who snore, sleeping on your back is probably not the best position for you.
-
Sleeping on your tummy
Sleeping upside down is probably not the best way to sleep for a prolonged period of time. But if that’s how you’re habituated then there are a few things you should be aware of.
Sleeping on your back will not align your spine properly. You may experience pain on your back from the nerves of your spine. The pain can also add an uncomfortable tingling or numbness on your back.
-
Side sleeping
Basically, you just turn to your left or the right side of the bed. Pregnant women are highly recommended to sleep on their sides as this position promotes good circulation. It also prevents strain on the spine and pressure on the digestive system.
An added benefit is that it also works well for the ones who snore heavily.
-
Sleeping the freefall way
Free-falling is easy, you just hop onto your bed – and the rest is history. There’s no definite position, but usually, people sleep on their tummy with their hands cuffed under the pillow. And the position of the body turns to the side while asleep.
It could be considered similar to sleeping on your stomach and thus is not the proper way to sleep. Or you could wake up with a neck strain.
-
Sleep like a baby
Have you noticed how newborns tend to sleep, curled up like a ball while their legs are closer to their chests? That’s also known as the fetal position and is a comforting position preferred by many sleepers.
Keeping a pillow between your legs can help you sleep more comfortably. However, this sleeping position can cause the spine to curve and later, back pains.
-
Sleeping like a log
It is the straight and stiff way that mirrors a log. Sleeping like a log is a helpful position for the ones who snore but not a good option for patients with arthritis.
-
The Starfish Way
You achieve this by throwing your hands up while you sleep on your back. Certainly, this does not look like any harmful way of sleeping but could aggravate snoring issues. In the long term, putting your hands up may cause discomfort on your shoulders.
-
Sleeping with your partner
This is also known as “spooning” and is a common way that couples sleep. It’s like cuddling someone from the back. Your partner usually holds you like a back hug and cuddling is known to release oxytocin hormones in your body that could aid you in falling asleep quickly.
You have no reason to fear back pain while sleeping in this position. However, your partner’s body weight may cause numbness in your arms.
Factors that cause sleep problems
Now that we have discussed the positions of sleeping let’s get into more detail and identify issues related to sleep.
-
Pregnancy
During this crucial and stressful time, women often search for a suitable position to fall asleep. However, the extra weight in her tummy makes it difficult. Try to avoid sleeping on your stomach or your back to prevent any discomfort for you and your baby. Sleeping on your side is the best position you can try and it’s highly recommended by doctors.
-
Back Pain
Back pain is a very common issue among the older generations and it’s spreading to the young ones as well. Sleeping on an unsuitable mattress are one of the primary reasons for this pain. Lying on your back with the pain can make things even worse.
-
The snoring factor
It usually is an indication that there are some breathing and nasal issues that you need to address. Usually sleeping on your side will help you snore less. Try placing comfortable pillows under your neck and see if there are any changes. If not, you can always consult a sleep specialist.
-
Your Bed
Your mattress and bed play an important role in getting a good night’s sleep. Too hard or too soft mattress could be the culprit behind your back pain. The best mattresses should be firm enough to hold your spine in shape and soft enough to make it cozy for you.
Additionally, you can get a mattress topper to balance your present bed if it’s too hard or soft.
Final Thoughts
Focus on the way you sleep, your sleeping pattern and try out the best positions mentioned above to see what works best for you.
As you begin to get the right amount of sleep without waking up tired and groggy, you’ll be able to be more productive throughout your day, and thus your mood will remain elevated.
Author: Shawn R
