Do you find yourself tossing and turning throughout the night? I feel your pain, I really do. I used to be one of those people who would constantly be flopping around in bed trying to find a comfortable position. According to experts, there is no right way to sleep, but for people with certain medical conditions, there are positions that can help alleviate their pain. It’s also been said that sleeping in the same position every night can cause pain. So, this is why it’s important to think about your positions while you sleep. Here’s how to find the ideal sleeping position for yourself.
If you suffer from snoring, finding the right sleeping position may seem tough. If you sleep on your back, you snore more. The reason for this is because your airway is narrowed and your tongue or tissue in your throat collapses, leading to the sound of snoring. Sleeping on your back can be potentially dangerous if you suffer from this.
If you want to sleep comfortably, even with the snoring, you should be sleeping on your side. If you can’t seem to stay in that position, try sticking a tennis ball in your shirt to avoid rolling on your back. If you can’t seem to get comfortable that way, you can stay on your back, but you have to keep your head elevated at least 30 degrees or using a wedge pillow.
If you suffer from neck pain, any position may seem uncomfortable for you. The most hurtful position you could possibly be in is on your stomach. Sleeping on your belly is one of the most harmful things you can do to your body while you’re sleeping. When you’re in this position, your neck is turned, compressing the joints.
The most comfortable sleeping position for neck pain is on your back or your side. Even in this position, you should still have a soft pillow, preferably down, so that you can bunch it up and create a thick surface between your neck and shoulders.
Back pain is something that plagues an outstanding 31 million people. It’s one of the most common reasons people call into work and it’s the second most common reason people go to the doctors. Sleeping with back pain has proven to be tough for me, but I managed to find a position that worked well for me.
When it comes to sleeping with back pain, you want your body to be in a natural position as best as possible. You need to keep your spine aligned as if you were standing upright. You shouldn’t be on a mattress that is too soft and you shouldn’t flex forward or backwards. If you are a sufferer of spinal stenosis, sleeping in any position is going to be tough unless you sleep with your knees bent. If you’re one of these people, put an orthopedic pillow between your legs and sleep on your back or side.
Sleeping while pregnant is hard, especially during the last trimester. Obviously, you aren’t going to be able to sleep on your stomach. Doctors recommend that you sleep on your left side to obtain optimal comfort. Sleeping on your left side also reduces heartburn and it takes pressure off of the uterus, stomach, and breasts. It has also been said to optimize blood flow. Unfortunately, sleeping on the left side all night can put strain on your liver and lungs.
If you didn’t already know, there are more sleeping positions than just side, back, and stomach. Each one of these positions have surprising health benefits and if you find any of them to be comfortable, you can start sleeping better.
This position is for those who don’t have a snoring problem. The starfish position is just as it sounds. You lay on your back with your arms up and their head on their pillow. Only 5% of people use this position.
7% of people sleep in this position. It involves you laying on your stomach with your arms wrapped around a pillow and head turned to the side. This is how I sleep and it’s definitely my favorite. If you have a soft mattress, I don’t recommend this position. It can contort your spine and knock it out of alignment, causing spinal pain.
These types of sleepers lie on their backs with their arms down at their sides. 8% of the world’s population sleep like this. If you sleep in this position and you are a snorer, it may make it worse. It might not make you wake up often, but you’ll likely notice a less restful night’s sleep. Don’t try this position if you’re on a soft mattress as it could cause some back discomfort.
This is the most common sleeping position. 41% of the world’s population sleep like this and women are twice as likely to do so than men. This position involves sleeping on your side with your knees bent and your arms bent up to your face. This is another position that you shouldn’t try while on a firm mattress.
This is a position for side sleepers. It involves sleeping on your side with your arms extended out in front of the body. 13% of people sleep in this position and it’s best to be done on a medium-firm mattress. If you try this position on a firm mattress, you’ll just end up causing yourself more pain.
Finding a good sleeping position means a lot of trial and error. It also strongly depends on your mattress. You can’t sleep comfortably on a crummy mattress. You definitely can’t comfortably sleep on your side on a firm mattress or your stomach on a soft mattress. Before you get frustrated switching up positions, make sure you have a comfortable mattress first, or at least a mattress pad if you need to change the firmness.
According to the National Institute of Health, adults need seven to eight hours of sleep. Getting a solid night’s sleep for that many hours may seem like an impossible feat for most of us. I can’t tell you how many times I’ve laid in bed at night just looking at the ceiling wondering why on earth I was still awake. I’ve looked at babies sleeping and wondered how they could do it so peacefully, even in cars or in their strollers on a hot summer day. I’ve always wondered how and if I could sleep like them. I did a little digging and found out that there are ways to sleep soundly throughout the night.
There are so many ways that you can sleep like a baby throughout the night, whether you do some exercises, limit your intake of food and alcohol, take a sleep aid, or just meditate a little. There’s no harm in telling your friends that you need to sleep and they need to either crash on the couch or go home. Sleep is important for us to function like a human and not a zombie, so make sure you follow the helpful tips above and as always, if you found this article interesting or it has in fact helped you, share it!