Good sleep habits are a big part of living a healthy lifestyle. Even if you get the recommended eight hours a night, your sleeping position could contribute to lower-quality sleep. Sleeping in an unhealthy position can cause neck and back pain, sleep apnea or heartburn. The best sleep position promotes healthy alignment from your hips to your head. This can look different for everyone depending on your health and comfortability.
There are three main sleep positions with variations of each. Find out if your favorite sleeping position is helping or hurting your sleep health.
To The Side
More than 60% of people sleep on their sides. This position can prevent neck and back pain, decrease snoring and reduce acid reflux. Side sleeping is also ideal during pregnancy to reduce pressure on organs and maintain healthy blood flow. If you don’t use the appropriate pillow and mattress, this position can lead to shoulder soreness.
Flat On Your Back
Back sleeping is the second most popular sleeping position. It can decrease your chances of neck or back pain, nasal congestion and face wrinkles. However, it can also make snoring and obstructive sleep apnea worse. “From a sleep apnea standpoint, I would not recommend sleeping on your back, if at all possible,” said Scott M. Shorten, MD, a neurologist and sleep medicine specialist with Meritas Health Neurology and the medical director of NKCH’s Diagnostic Sleep Center.
It helps to sleep with your body at a slight incline, which you can do by propping up the head of your bed. If you have allergies or a stuffy nose, sleeping on your back with your bed propped up can help clear your airways.
On Your Stomach
Sleeping on your stomach can help relieve snoring by opening your airways. This sleeping position provides the least amount of back support, which can lead to serious pain over time. It’s best to sleep with a thin pillow or no pillow at all to avoid neck strain if you prefer this sleeping position.
If you often have trouble sleeping, you may have a sleep disorder. The specialists in our Diagnostic Sleep Center can diagnose and treat a range of issues. Connect with a sleep medicine provider to learn if your sleep troubles are due to your sleeping position.
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