Sleep is not simply a rest, it is time when your body rests, rejuvenates the tissues and controls the key processes. Understanding the sleeping positions and health benefits will enable you to adopt a sleeping position that enhances better sleep and general wellness.

Why Does Sleeping Position Matters?

The sleeping position that you take will define the effectiveness of your body to rest and rejuvenate when you are sleeping. The wrongly positioned spine or twisted neck may cause aches in the morning, poor blood flow, and chronic pains. To decrease stress on joints, muscles, and nerves, it is necessary to maintain proper sleep positions and spinal position.

Common Sleeping Positions Explained

Sleeping postures have both advantages and disadvantages. This is a description of the most prevalent ones and their effect on the body:

Back Sleeping (Supine Position):

When you sleep on your back, your head, neck, and spine are in an unstained position and hence, this is less straining and it does not cause muscle tension. This posture aids to keep the spine at the right position, and prevent back and neck pains.

Side Sleeping:

Sleep experts recommend side position because of its benefits. It enhances good spinal position, minimizes reflux of acid, and snoring.

Stomach Sleeping (Prone Position):

It is a very comfortable position, yet one of the unhealthiest. The effects of sleeping on your back are twisting of the neck of the spine, misalignment, resulting in stiffness and pain. sleeping on your stomach effects and can take the pressure of snoring away but usually adds pressure to your back and neck muscles.

Fetal Position:

The lying fetal is warm and liked by most of the sleepers. It prevents snoring and is generally considered to be the most appropriate sleeping position during pregnancy because it enhances blood flow to the fetus and the uterus.

Best Sleeping Positions for Specific Health Needs

Every individual is different and thus they have different needs based on their health conditions. Proper posture can alleviate the illness and aid the recovery.

For Back Pain

The best sleeping position for back pain to take when experiencing back pain is the flat position on your back with a small pillow under the knees. This maintains the natural curve of the spine and lowers the lower back pressure.

For Neck Pain

To avoid stiffness and pains the best sleeping position for neck pain to use to eliminate neck pains is either on your back or on your side with a supportive pillow that helps to keep your head and spine in position.

For Digestion

Left-side sleeping, which is the best sleeping position for digestion, may be helpful to individuals with acid reflux or indigestion.


For Snoring and Sleep Apnea

And, in case you have problems with snoring, changing the position can help a lot. Sleeping on your side is the best sleeping position for snoring in and avoid snoring as airways remain open and there is not enough vibration in the throat. Likewise, side sleeping is also the best sleeping position for sleep apnea to adopt in sleep apnea because it does not obstruct airways and provides the easy flow of air.

For Pregnancy

It is also common that pregnant women cannot sleep in a comfortable way especially at late stages. The left side is the best sleeping position for pregnancy since it improves blood flow to important body organs and minimizes the ureteral pressure.

For Heart Health

On cardiovascular health consideration, sleeping on the right is the best sleeping position for heart health. This posture causes the heart to be less strained and enhances blood circulation. But anyone who has certain conditions of the heart must consult his physician before changing sleep position.

Tips to Improve Your Sleeping Posture

Sleeping posture does not rely on the position only, but it also relies on your sleeping arrangement. To aid in better posture and alleviate pain, follow these sleeping posture tips:

  • Select a helpful mattress: Select a medium-firm mattress that in shape follows your body contour but provides your spine.
  • Select the right pillows: The pillow size should be appropriate so that it does not increase your head too high.
  • Maintain a straight back: You should be lying on your back or on your side but you must make your spine straight.
  • Make sure you use more pillows to support: Put one under your knees when you sleep on your back or between your legs when you sleep on your side.
  • Do not curl up too tight: When in the fetal position, your body should be in a slightly unbent position to ensure that you breathe better and sit up.
  • Stretch before sleep: Before sleep do light stretching or yoga to relax your tight muscles and get ready to sleep.
  • Be consistent: Always be at a consistent sleep pattern and position to enable your body to adjust itself to the position.

When to Adjust Your Sleeping Position?

People are used to standing at a certain standpoint over a period of time, but occasionally it is required to change. In case of recurring pain, pains or lack of sleep, it might be necessary to reconsider your positions. Understanding how to improve sleep position can make a significant change in your sleep and rest.
You might be required to change the sleeping position in case you:

  • Wake up with recurrent back, neck or shoulder pains.
  • Have an acid reflux or heartburn during the night.
  • Snorts or has difficulties in breathing.
  • Experience tingling or numbness in your limbs when you wake up.
  • Difficulty in achieving comfort or in sleeping at night.

Conclusion

This posture during sleep is more than that of comfort, it is a building block to health and wellness. Knowing what your body needs the most will enable you to have a selection of the 5 best sleeping positions that provide maximum comfort and health benefits to your body. You may like to sleep on your back, use your side or a modified position, but the aim is to keep in line with reducing strain, as well as encouraging natural breathing.

Please book an appointment with the best General Physician in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find the verified doctor for your disease.