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Sleeping Positions: Which Are The Best to Promote Quality Sleep

There are many different sleeping positions; some allow pressure on certain body parts while others affect the body differently. Contrary to what you may think, some sleeping positions are in fact better for you than others. 

The position you choose to sleep in is what in turn affects your body in the morning. If you tend to wake up with neck cramps, soreness or back pain, you may want to change what you are doing. Specific sleeping positions can aid in things like neck pain, congestion and even pregnancy. First, we will start with the sleep position we would advise you to avoid. 

Least optimal sleeping position: sleeping on your stomach

This may come as a surprise to some. For some, laying on your stomach can be paired with relaxation. In the case of spas, it is often instructed to lay on your stomach. The difference between this and sleeping though is that sleep is prolonged. 

Sleeping on your stomach can affect you in a couple of ways: 

  • Back pain 
  • Neck pain
  • Shoulder pain
  • Misalignment of your spine
  • Wrinkles

As far as back, neck, and shoulder pain, when you sleep on your stomach your head must be turned to breathe. Positioning your head/neck to the side while the rest of your body lays straight causes a misalignment with your spine. When your spine is affected, the very structure and support of your body are compromised. The spinal cord is connected to nerves that connect to the brain, thus the rest of your body. 

When you sleep on your stomach, your weight shifts which allow your torso to sink into your mattress. From there the arch of your back is affected and that affects the natural alignment of your spine. 

Wrinkles, yep even wrinkles are possible if you prolong the behavior of sleeping on your stomach. When you continuously put pressure on one side of your face, your skin stretches and compresses your skin. This can lead to the creation of wrinkles. 

Most optimal sleeping position: Sleeping on your back 

Just like Dracula, let’s prevent all aging and discomfort by sleeping on our backs. On a real note, sleeping on your back is the most optimal sleeping position. This is especially the case for those who struggle with neck pain and congestion. 

Sleeping on your back maintains the alignment with your spine while also evenly distributing your weight. Due to the fact that your neck remains in the same position, there is a minimized risk of neck pain. 

As for congestion, sleeping on your back while also propping yourself up with a pillow will help to fight that yearly nasal stuffiness. 

As we discussed with the downsides of sleeping on your stomach, the creation of wrinkles is much less prevalent. This along with fewer facial blemishes. Consider the dirt, sweat, and bacteria on your skin from your pillowcase. Sleeping on your back means they are not constantly in contact with your face. 

It may be difficult to sleep this way, the majority of people tend to sleep on their sides. Getting into the habit of sleeping on your back though may be just what you need to help prevent certain physical pains.

An important thing to note is that although many people may benefit from sleeping on their backs, there are some types of people that may want to avoid this. 

Those who may want to avoid sleeping on their back include:

  • Those who tend to snore 
  • People with sleep apnea 
  • Those who have acid reflux 
  • Pregnant women
  • Heavier adults 
  • Older people

If you are going to try sleeping in a new position like this and struggle, it can be beneficial to consider a sleeping supplement. 

Here at Relaxium, we offer an effective sleep supplement called Relaxium Sleep. This supplement has been designed to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed and alert. 

Another optimal sleeping position: sleeping on your side

This sleeping position is the most common. As we age, our spines become less flexible and because of this side sleeping is the most comforting. For those we advised to not sleep on their backs, side sleeping may just be the answer for you. 

Pregnant women especially are typically advised to sleep on their sides. This is because while the body arranges to grow a child, pressure is aided when sleeping on the side. A large reason pregnant women shouldn’t sleep on their backs is because the blood flow that a baby needs doesn’t flow as easily. This is the opposite with side sleeping. 

The left side is the side typically recommended to sleep on because it prevents the pressure on the liver which allows the blow flow to the fetus, kidneys, uterus, and heart. 

For those who frequently experience back pain, sleeping on your side with a pillow or blanket between your knees can make quite the difference. 

Those with problems snoring or have sleep apnea can be helped significantly by sleeping on their sides. Their airways are never blocked which helps to prevent the problems of struggling to breathe. 

As far as the best side to sleep on, research shows the left side is the most optimal. Sleeping consistently on the right side increases the pressure on your internal organs. Right-side sleeping can also increase symptoms of heartburn. This is not to say sleeping on the right side is awful, but understanding yourself is important so you won’t worsen any symptoms you may already have. 

Now that you know, consider experimenting!

The position you choose to sleep in affects how you feel when you wake up. If you know that you have underlying conditions and you feel frustrated with your quality of sleep, utilizing a different sleeping position may be just what you need.

To restful and healthy days ahead. 

The Relaxium Team 

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sources: 

https://medlineplus.gov/ency/patientinstructions/000559.htm
https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position#:~:text=Positioning%20yourself%20on%20your%20side,make%20symptoms%20worse%2C%20Salas%20says.