The 4 Best Positions for Better Sleep

A person’s sleep position can have a significant effect on their sleep and overall health. Poor sleep posture can cause fatigue, neck and back pain, muscle cramps, poor circulation, sleep apnea, headaches, heartburn, and premature wrinkles. In this informative post, readers can learn which sleep positions are best (and which ones to skip).

Back Sleeping

Though it isn’t the most common position with only eight percent of adults using it, it is still the preferred way to sleep. Back sleeping is the healthiest choice for most, as it allows the neck, head, and spine to rest neutrally. Facing the bedroom’s ceiling can also prevent uncomfortable acid reflux, as long as the sleeper uses a pillow that provides enough head support and elevation. However, back sleeping can cause a person’s tongue to block their airway, making it dangerous for those who have sleep apnea.

On the Side

This position can also diminish acid reflux, and because the spine is stretched out, it can prevent neck and back pain. Sleepers aren’t as likely to snore in this position because it keeps the airway open, and for that reason, it’s a great choice for a person who has sleep apnea. 15% of adults sleep on one side or the other, but there’s a significant drawback: It can cause wrinkles because half of the person’s face is pressed against a pillow.

Curled Up

With almost 42% of adults sleeping in this position, it’s by far the most popular choice. A loose curled position, particularly on the left side, is great for pregnant women because it improves overall circulation. This position is also good for those who snore, but it can restrict breathing from the diaphragm and it can cause morning soreness. Consider using a pillow between the knees to reduce strain on the hips and other joints.

Face Down

While face-down sleepers experience less snoring, this sleep position is bad for almost everything else. Seven percent of people sleep this way, but it can cause neck and back pain due to the spine not being neutrally positioned. Furthermore, stomach sleepers place additional pressure on their joints and muscles, leading to aches, nerve irritation, tingling, and numbness. While it’s best to choose a different position, those who want to sleep on their stomachs should sleep face down to keep their airways open.