Sleep Positions

Sleep Like a Pro: Finding Your Ideal Sleep Position

Proper form is fundamental to any physical activity. Consider sports, dance, or weightlifting: good form maximizes potential, reduces the risk of injury, and keeps the body in optimal condition. Believe it or not, the same goes for how you position your body during sleep. Haphazardly flopping into bed and dozing off may set you up for unnecessary aches and sabotage your sleep quality. Sleeping in the wrong position may also result in sleep apnea, snoring, poor circulation, headaches, heartburn, and premature wrinkles. 

So, can we choose our sleep position, or is it just something our bodies decide for us? The good news is that we do have a say in how we snooze. Implementing better sleep posture can lead to reduced pain, less snoring, and better sleep quality. Let’s explore the pros and cons of the three main sleep positions — back, side, and stomach sleeping. Each has its perks and quirks, so pay attention to what sounds (and feels) best to you. It may take some experimentation, but with a little trial and error, you can find the right alignment for your best sleep ever.

Back to Basics: Sleeping in Soldier Position

The Pros of Back Sleeping 

Back sleeping is arguably the best position for relieving neck and back pain while sleeping. When supported properly, sleeping on your back keeps the entire spine neutral, alleviating pressure that results in aching muscles and tension headaches. It can also reduce acid reflux symptoms and minimize facial wrinkles and skin breakouts. 

The Cons of Back Sleeping

Many people find sleeping on their backs unnatural and hard to get used to. Back sleeping can increase your risk of snoring and isn’t a good position for those prone to sleep apnea. And without proper support, sleeping on one’s back may contribute to lower back pain for some.

Tips for Back Sleeping

  • Use a thin and flat pillow to support your neck properly.
  • Avoid thick pillows that tilt your head too far forward and contribute to neck strain.
  • Place an additional pillow under your knees to support the natural curvature of your spine and relieve lower back pressure.
  • If snoring is an issue, elevate your head with an extra pillow or two to keep your airways open.

Snoozing Sideways: The Ups and Downs of Side Sleeping

The Pros of Side Sleeping

Sleeping on your side is excellent for reducing snoring and sleep apnea. Side sleeping also eases heartburn and acid reflux by improving digestion. Pregnant women are advised to sleep on their side – specifically, the left side to improve circulation for mother and baby.  Side sleeping and the fetal position allow your spine to rest in its natural alignment. Also, recent research indicates that side sleeping may reduce the risk of Alzheimer’s and other neurodegenerative diseases. 

The Cons of Side Sleeping

Side sleeping can put pressure on your shoulders and hips, potentially leading to pain if you don’t move throughout the night. Wrinkles may develop from keeping your face pressed against the pillow for hours every night.

Tips for Side Sleeping

  • Use a thick pillow with enough loft to keep your head and neck aligned with the rest of your spine (5-7 inches in the average recommendation for side sleepers).
  • Consider a medium to firm pillow to fill the space between your neck and shoulders and keep your spine neutral .
  • Place a pillow between your knees to support spine alignment.
  • Consider a body pillow for additional support and comfort.
  • Switch sides throughout the night to distribute pressure evenly.

Faceplant Fantasies: Navigating the Art of Stomach Sleeping

The Pros of Stomach Sleeping

Stomach sleeping does have a few pros. It can relieve snoring and sleep apnea by keeping the airways open for some people.

The Cons of Stomach Sleeping

For most people, stomach sleeping causes more problems than it’s worth. It puts pressure on your joints and muscles, which can lead to pain. It strains your neck by forcing you to twist your head to the side all night. Stomach sleeping also worsens acid reflux and often results in facial wrinkles over time. 

Tips for Stomach Sleeping

Discovering the perfect sleep position is a bit like athletic training – it requires some trial and error, but the results are a real game-changer. So, don’t hesitate to give each
position a test run. Pay attention to how your body feels and adjust your pillow arrangement to ensure your spine is in alignment. Consider a 3-in-1
adjustable pillow to uncover your ideal sleep position – you can easily customize support for sleeping on your back, side, or stomach. Once you’ve nailed that
winning sleep posture, you’ll feel it in your bones. With the right pillows in your corner, you can continue to make modifications based on aches, pains, or restlessness. By honing your sleep form, you’ll rise and shine with the vigor of a well-prepared athlete, ready to conquer the day ahead.