Home - health - Effects Of Sleeping Positions On Sleep
Effects of Sleeping Positions on Sleep

Effects of Sleeping Positions on Sleep

Sleep is an essential part of daily routine. As you rest and relax during the night, the body carries out repair and restoration processes to help you stay healthy. The position and level of comfort while asleep can affect this process. Certain sleeping positions may cause or worsen pain, exert stress on the spine, or increase stiffness in the back. Here is a look at how sleeping positions can affect sleep:

Finding the best sleeping position
When it comes to sleep, there is no one-size-fits-all solution. Your ideal sleeping position depends on factors such as your health, lifestyle, spinal alignment, and comfort. However, sleeping on the back or side is generally considered more beneficial than sleeping on your stomach. This is because your spine is better supported and balanced in the former, making room for pressure relief and muscle relaxation.

Sleeping on your side
A whopping 60% of adults sleep on their sides. For children, it is common to alternate between different sleeping positions, but as the flexibility of the spine decreases, there is a clear preference for side sleeping. Sleeping on the side is associated with several health benefits, like promoting healthy spinal alignment, reducing pain in the neck and the back, and decreasing the risk of heartburn and snoring. This makes the position popular among pregnant women and others with acid reflux, back pain, and sleep apnea. For ideal spine alignment, doctors recommend using a pillow or a blanket between your knees and a thicker pillow that matches the distance between your neck and your shoulder under your neck.

According to experts, sleeping on the side with a well-supported spine is beneficial for pregnant women as it relieves the pressure on the belly. This also improves blood circulation in the body. Ideally, sleeping on the left side facilitates blood flow to the fetus, uterus, kidneys, and heart. Placing pillows under the belly, between the legs, and at the lower back can help make this position more comfortable. It is also important to note that sleeping on one side for too long can cause shoulder pain. To avoid this, it is recommended to shift positions occasionally and use a high-quality pillow and mattress.

Sleeping on your back
Around 30% of people prefer sleeping on their backs. It is a wonderful sleeping position to align the spine and reduce the risk of aches in the neck and back. Sleeping on the back in a slightly upright position can also help relieve congestion in the nose. It is particularly helpful for those with lumbar spinal pain, neck pain, and congestion and those who are concerned about the appearance of wrinkles. Sleeping on the back is not ideal for older people, pregnant women, people with sleep apnea, GERD, acid reflux, or snoring problems.

Instead of lying flat on the back, using a memory foam pillow or a pillow with a divot can help support the neck and prevent the risk of misalignment. As an alternative, placing a rolled towel underneath the neck can also help. Another aspect to take into consideration when sleeping on the back is hand placement. For instance, sleeping with your hands to the side is considered more beneficial in comparison to placing one hand on the forehead. This is because it may cause unevenness in the spine, which may lead to shoulder or neck pain.

Sleeping on your stomach
When it comes to sleeping positions, sleeping on the stomach ranks last on the list. According to research, less than 10% of the population sleeps in this position. Although it can help reduce snoring and sleep apnea by opening up the airway, it puts unnecessary pressure on the neck and back, leading to an ache. It may lead to waking up feeling sore or tired, despite having slept for 7 to 9 hours. As there are several concerns related to sleeping in this position, pregnant women and those with neck and back problems must avoid sleeping on their stomachs. If you are keen on sleeping on your stomach, try placing a pillow under your abdomen to allow the natural curvature of your spine. You can also try sleeping with a thin pillow (or no pillow at all) to reduce any strain on your back.

Tips for improving sleep quality
A good night’s sleep is not determined by sleeping position alone. There are several factors influencing it, such as the mattress, location of the bed, pillows, sheets, and even blinds. Here is how you can optimize your bedroom for a good night’s sleep:

Use clean sheets: Wash and dry your sheets frequently. This will help you remove any dust or allergy-causing particles that may disrupt your rest.

Get blinds: Invest in top-notch blinds or curtains. When sleeping, keep them closed to keep the room dark and promote sleep.

Check your bed position: Position your bed in such a manner that you do not experience any distractions.

Put your phone away: According to research, late-night use of phones and other devices can impact the quality of your sleep. So, put your devices away or leave them in another room at least one hour before bed.

Choose the right mattress: Based on your sleeping position, some mattresses may provide better comfort and improve spinal alignment to enhance sleep quality. Here are a few things to consider:

  • A firm or hybrid mattress (combination of coils and foam) is suitable for back sleepers as it helps provide proper spinal support.
  • As sleeping on the side puts pressure on the shoulders and the hips, a softer mattress can help alleviate the strain. Memory foam mattresses or pillow-top mattresses may be ideal for side sleepers.
  • For stomach sleepers, it is important to find a mattress that firmly supports the spine. If you sleep on your stomach, consider investing in a firm hybrid or foam mattress, as it can help reduce pain and stiffness while providing ample comfort.

Latest Articles

Eczema – 3 methods to manage its symptoms
health

Eczema – 3 methods to manage its symptoms

Eczema has many different stages and types. Unfortunately, about 10.1 percent of people in the country have some or the other form of this condition. Such a disease is a combination of conditions that make the skin irritated or inflamed. With proper treatment, one can manage symptoms. Red, dry, cracked, and leathery skin are the common eczema signs. Here are three useful methods that help deal with eczema and manage its symptoms: Getting the right treatment options Here are some treatments associated with eczema. Dupixent Dupixent is prescribed for children six or older and adults; for those who cannot control symptoms with other treatment measures, alternate treatments are not recommended. This monoclonal antibody works on a targeted area in the immune system. Dupixent comes in pre-filled single-dose pens and syringes, given as a subcutaneous injection. One can find this treatment option in two strengths: 300-mg/2-mL and 200 mg/1.14-mL solutions. Cibinqo This once-daily oral treatment helps manage symptoms for adults who have not seen relief with prevailing treatment options. Cibinqo is an FDA-approved treatment for adults with moderate to severe atopic dermatitis. Doses that can be taken are either 100 or 200 mg. Alternately, a 50 mg dosage is for patients with moderate renal impairment. Upadacitinib and Eucrisa Upadacitinib is a JAK1 inhibitor and helps adolescents and adults with severe or moderate eczema. However, this FDA-approved treatment can cause side effects like fever, cough, nausea, and upper respiratory tract infections. Typically, one starts with 15 mg, but the doctor may advise a 30 mg dose if that does not work. Eucrisa is also a treatment option for eczema. It is for skin-only treatment, so do not get it in contact with sensitive areas and rinse with water in case of contact. Foods to eat and avoid Eczema needs to be managed with a disciplined nutritional regime.
5 mistakes to avoid before bed for better sleep
health

5 mistakes to avoid before bed for better sleep

Have you ever woken up feeling tired and lethargic despite sleeping for seven to eight hours at night? It could be due to poor sleep quality. Disturbed sleep influences the rest of your day: how you think, your performance at work, and other tasks. The causes of poor sleep are many, including a faulty mattress, distractions in your room, or a heavy dinner. Avoiding the following mistakes before bed can help you sleep better: Staring at a screen Using gadgets close to bedtime is probably the most common mistake in the digital age. The blue light emitted from screens affects the production of a specific hormone responsible for inducing sleep and regulating the circadian rhythm. Apart from the blue light emission, the television or mobile phone sound can be a distraction that keeps you awake. High noise levels create lots of mental stimulation and disturbance, preventing the brain from shutting down. Hence, it is advisable to avoid using phones, televisions, and laptops for at least an hour before bed. Exercising Exercise is among the best solutions for good health, but you must do it at the right time. Physical activity late in the evening or at night hampers sleep patterns by increasing stress and raising body temperature. The only exercise recommended before bedtime is light stretching and simple yoga. These help relieve muscle tension and relax the body and mind, preparing them to drift asleep. You can perform intense exercises in the morning or earlier in the evening. If you have some spare time before sleeping, use it for sitting down and reflecting on the happenings of the day instead of exercising. It will help you fall asleep faster. Making poor food choices A meal with lots of refined carbs and sugar is unsuitable for dinner as it can keep you awake at night.
Migraine – Ways to manage the condition
health

Migraine – Ways to manage the condition

Migraine headaches are a devitalizing experience. It completely saps the person of energy and prevents them from being productive during these episodes. There is usually a build-up to a migraine attack which is different for every individual. The phase before the actual migraine attack is known as the aura, and people may report seeing flashes of light or experiencing a tingling sensation. Below are some options for treating migraine headaches: Treatment options Nurtec Nurtec is a treatment option that helps relieve some symptoms of migraines. It reduces the severity of headaches and sensitivity to light. Nurtec is usually taken on alternate days to prevent migraines and other pain associated with the condition. Ubrelvy Ubrelvy, a fast pain-relief, is a treatment option that blocks calcitonin gene-related peptide (CGRP) in the body. CGRP is associated with migraine attacks, and suppressing it goes a long way in treating the condition. Excedrin This pain reliever does not just treat migraine headaches but also pain in other parts of the body. Excedrin provides fast pain relief to the patient. Qulipta Qulipta is a treatment option that helps prevent migraines over a more extended period. However, medical professionals do not recommend this treatment option to people suffering from kidney or liver problems. Qulipta works by blocking the CGRP protein. Foods to help manage migraine headaches Certain foods are part of the preventive treatment for migraines. While a preventative treatment may not completely stop migraine headaches, it will help reduce the severity and occurrence of these attacks. Bananas Bananas are rich in magnesium. According to some studies, magnesium is deficient in migraine sufferers, and the mineral stops the chemicals that cause pain. Watermelons Watermelons contain around 92% water, and it is a great way to stay hydrated. Dehydration often triggers headaches in general, which could lead to migraine attacks.