Do you think you are immune to making poor health choices before sleeping? Well, think again! Your sleeping position has a significant impact on your health. While some sleeping positions may be good for your health, others might not have that much of a positive impact on your health and body (of course it is not recommended to fall asleep on your plate of food!). It is understandable that it’s hard to change your sleeping position, especially if it has become a habit, but if it is causing you more harm than good, it is better to change it now than later.
The position in which we sleep no doubt impacts our health a lot. If you are continuously experiencing muscular cramps in your legs, arms, neck and body, it may be because of your poor sleeping position. In 2007, the Journal of Allied Health Sciences and Practice found significant evidence that supported this claim. It concluded that the type of sleeping position a person chooses, has a profound effect on their current and future health.
Sleeping Positions and their Effects on Health
- Face Down on Your Stomach
The only positive aspect of this position is that it may help relieve pressure on your back disc spaces, especially if you are suffering from lower back pain. But otherwise, it is not very good for your spinal health, back and neck. Your spinal curve is not supported and because you cannot breathe through your pillow, your face has to be tilted. This can lead to neck and back aches and cramps. If this sleeping position becomes a habit, you are in for some long term back problems (don’t say I didn’t warn you!).
- Fetal Position
Sleeping all curled up like a baby might be comfortable at bedtime, but it is considered among one of the worst sleeping positions as it can cause problems in your neck and back, and also cause wrinkles. It also restricts breathing while sleeping. The drawing of your knees up till your chest puts some serious strain on your spine and it will have you waking up with a very painful back in the morning.
- On Your Back
This is the Best position among all the sleep positions. You lie straight on your back with your arms at your sides. Your back is aligned with your head and neck and your spine stays in its natural position all night long. There is no added pressure or curve to your spine and your whole back is aligned. The body is in a neutral position. The only downsides are the snores and sleep apnea. So if you are single, you can switch to this position right away. If you are married, well… good luck!
- Starfish
If you sleep on your back with your arms up, it’s called a Starfish position. This position is also really good for your back. Aside from preventing back and neck pain, it prevents acid reflux because your head is a little higher than your body and your tummy is able to settle itself below the esophagus. The downsides to this position are the annoying snoring and the shoulder pain you can sometimes feel because of the arms being placed up.
- On Your Sides- Arms Down
Lying on your side with your arms down is also considered one of the best positions to sleep in, as it allows your spine to maintain its natural curve and avoids back, neck and spinal discomfort. It also reduces your chances of sleep apnea and snoring. The downsides of this one are facial wrinkles, skin aging and sometimes even sagging breasts.
- On Your Side-Arms Out
The benefits of this position remain the same as the above one, but side sleeping can result in nerve pressure and shoulder pain due to the restriction of blood flow to your arm.
- On Your Right or Left Side
The side you choose to sleep on also plays a role in your health. If you sleep on your right side, your chances of making your heart burn worse are high. If you sleep on your left, you put your internal organs like liver, stomach and lungs under pressure. For pregnant women, sleeping on the left side is advised. The reason for this suggestion is because sleeping on their left side increases the supply of blood to the fetus.
- Pillow Supported
While sleeping, supplementing your body with a pillow can help provide support to it and keep your head, neck and spine aligned while sleeping.
- If you are a back sleeper, you can supplement your spinal arch by placing a soft pillow underneath it, to provide it proper support and to lessen your chances of waking up with a sore back.
- If you are a side sleeper, you can place a pillow between your knees to maintain good spinal alignment and to reduce the stress on your lower back and hips.
Your sleep position and your choice of mattress, both play a very crucial role in getting a proper night’s sleep and waking up without any health issues. A good quality mattress can provide the proper support required by your body to maintain a good spinal alignment and posture even while sleeping.
About Author
Eugene Gabriel is a passionate blogger. He has always been fascinated by sleep and how it relates to health and wellness. Read his post on How Sleep affects your looks. You can follow him on twitter @eugenegabrielj.