Sleeping Positions

2 min.

27 April 2022

How’d You Sleep? – Why Your Sleeping Position Matters

It is a medical fact that the way your body is arranged when you sleep will have an effect on the quality of your sleep.1 Whether that effect is negative or positive is both an individual matter (different strokes for different folks, after all) and a studied phenomenon. Keep reading to find out which position works right for your needs! 

Really, the most important aspect in all of this is figuring out how best to avoid the plethora of sleeping problems plaguing the sleepy-weepy generations today. Carefully curating your sleeping position is one of the easiest ways to change your habits. We’ve compiled the three main sleeping positions so you can implement the option that is best for you. It’s our little pet initiative to keep the global average of grumpiness as low as possible.  

Now, to the meat of it all – what are the three most common sleeping positions, and what do they do for us? 

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1) Sleeping On Your Back

Sleeping on your back is the best position for posture and shoulder impingement.  

But, like, why? Apparently, this position distributes your weight across your body, minimizing pressure points and optimally lining up your internal organs.  

Back-sleeping is known to improve spinal alignment, especially with buffers like memory foam underneath your neck to protect the natural curve of the backbone.2 

So, I guess we should just lay down and close our eyes. Problem solved! Right? No? Okay. Let’s learn.  

Pros 

When a person sleeps on their back, it allows them to go into the body’s natural alignment, protected by the even weight distribution. Think of it as standing, but laying down as you do so. It comes naturally for many. By sleeping this way, you will put no undue pressure on any individual part of the body. Therefore, a person who sleeps on their back will be less likely to suffer from muscle aches (that’s the idea, at least). 

Cons 

While back sleeping is good for helping people reduce muscle strain, it is not a good idea for people with obstructive sleep apnea. This is because sleeping on your back can cause the flesh of your throat to relax and block the airway (yikes), making it hard for you to breathe and making you even more prone to the debilitations of sleep apnea. Sigh, why does every silver lining have a cloud?  

On a lighter note, let’s see some tips for you lovely back sleepers! 

Tips From Our Sleep Expert (Yes, There Are Sleep Experts) 
  • Put a small pillow under your knees to support your spine and the natural curve in your lower back.
  • Use your head pillow to support your neck, shoulders, and back.
  • Use specially-formulated foam neck pillows to support your head and neck contour in this position. 
  • Prop up your head with more pillows if you have a cold.

2) Sleeping on your Side 

Ah, the old side balancing act. It’s a crowd favorite. A 2017 study surveyed 664 adults and found that 54.1% of the respondents3 preferred to sleep on their side. Agreeability aside (hah), many different studies have also proven that sleeping on the side is the best position for quality breath control and reduction in the risks of snoring, sleep apnea, gastroesophageal reflux disease or GERD, and heartburn, etc.  

Now, that’s our kind of position. It especially makes sense if you snore. We are almost sure that snoring isn't as popular as it used to be.   

Isn’t that great news? Side sleepers unite! 

Pros 

Side-sleeping is the second-most healthy sleeping position, right after back sleeping. It improves circulation to the heart and blood flow to the fetus, uterus, and kidneys, among other things. Also, if you suffer from sleep apnea or other obstructive sleep disorders, switching to sleeping on your side may help you clear up your most prominent symptoms. 

Cons 

While sleeping on your side may be the second-most optimal sleep position, it still has its downsides. That’s why it doesn’t rank highest in health.  

Sleeping on your side may disrupt circulation under the side you are sleeping on, and cause lines to form on your face because of the added weight from sleeping on your side. Consistent side sleeping can also thin the skin and decrease its elasticity as we age.  

Now, I might be biased, but I think we can all agree that this position is the best. And, we can avoid the ‘cons’ by just switching sides every few hours. 

Tips From Our Sleep Expert 
  • Place a firm pillow between your knees to prevent your hip and knee joints from collapsing and reduce stress on your hips and lower back.
  • Put a small pillow between your waist and mattress if there is a gap to support your body further.

3) Sleeping on Your Stomach 

Okay, so this one caught us by surprise. We knew some odd people liked doing this to relax but we didn't know entire populations hugged their mattresses every night. 

Lying face down while you sleep is not the best position for your posture as it stresses your neck, constricts your blood, and compresses your spine (no kidding). However, sleeping on your stomach or the prone position does have its advantages. It stops your heart and stomach from pressing down on your lungs, allowing your air sacks to inflate fully.  

Various studies have shown that lying prone helps COVID-19 patients with alarmingly low oxygen levels breathe better while seeking proper treatment. People with sleep apnea also prefer sleeping on their stomachs since it helps them sleep better.  

Okay, maybe we were a little harsh. You do you, stomach sleepers! 

Pros 

Only a handful of people may find this position comfortable and conducive to sleep. It may not be a good idea to sleep in this position regularly. However, if you are looking to get rid of symptoms related to sleep apnea, sleeping on your stomach occasionally will help. The word to focus on is ‘occasionally’.  

Cons 

This position may be challenging on your back and neck and may have you waking up feeling strained or stiff. Also, it may affect the alignment of your spine, which may open up a can of worms in terms of health problems. Since sleeping on your stomach isn’t good for posture, stretching can help you avoid risks for joint pain, strains, and muscle damage. 

Please don’t sleep on your stomach regularly.  

Tips From Our Sleep Expert 
  • Put a flat pillow under your stomach and pelvis area to keep your spine aligned.
  • When supporting your head, either use a flat pillow or one that is adjustable to your needs. This will ensure that your neck and head will be less angled while you sleep. 

Remember when we talked about switching sides if you’re a side sleeper? You can include other positions in this routine switch-up as well to avoid feeling strain and pain upon waking up. It’s best to consider what you find comfortable, and take into account any medical conditions you may have. 

Putting it to Bed (No Pun Intended) 

Experts suggest that there is an ideal sleep position for all of us. Finding a comfortable position for you that will not wake you into a state of discomfort, feeling more tired than before you went to sleep, is the key. And yes, we would all appreciate it if you would help us keep the average grumpiness levels low. Sleep well! 

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