Everyone sleeps, but did you know that your sleeping position can affect your health? From the food you eat, to the time you spend outdoors, to physical activity – many factors influence the quality of your sleep. One of them is your sleeping position. Whether you sleep on your left or right side, on your stomach or on your back – there is a lot of information about which is the best position. In this article, we will look at why sleeping position is important, especially for your heart health, and how to choose the most suitable one for you.
Why is sleeping position important?
The best sleeping position is not just a matter of comfort – it can prevent or cause certain health problems. For example, sleeping on your stomach increases the risk of lower back and shoulder pain because it puts pressure on your spine. If you already have back pain and sleep on your stomach, consider a firmer mattress that prevents your pelvis from sinking. We generally do not recommend stomach sleeping due to the high risk of pain.
Sleeping on your back, on the other hand, is the best position for keeping your spine in a neutral alignment, which reduces neck pain. A neutral position is when the spine is relatively straight from head to pelvis. This should be your goal, regardless of the position you sleep in.
However, the neutrality of the spine when sleeping on your back can change depending on your weight and the type of mattress. If the mattress is too firm for your weight, it will not adapt to your shoulders and hips, which can shift the spine out of its correct position. This puts pressure on it, instead of supporting the natural curves of your back.
While back sleeping is excellent for the spine, it is not ideal for all health conditions. For example, people with gastroesophageal reflux disease (GERD) may experience worsening symptoms when sleeping on their back. In this position, gravity does not keep stomach acid in the stomach, which can damage the esophagus at night when saliva production and swallowing are reduced.
The best sleeping position depends on your health condition and personal preferences. With the right mattress for your sleeping style, you can keep your spine in a neutral position in any posture.
While stomach sleeping requires a firmer mattress, and back sleeping allows for more flexibility, side sleeping has its own unique needs. Since this is the most common position and the most beneficial for the heart, let's examine it in more detail.
Benefits of Side Sleeping
Side sleeping is the most popular position among people and even animals. It reduces the risk of acid reflux, snoring, and is best for the heart. There are three main variations of this position:
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Fetal position: Knees are bent towards the chest, and arms are tucked in. The slight curve of the spine relieves tension in the back.
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"Yearner" position: You sleep on your side with straight legs and arms extended forward, as if reaching out to someone.
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"Log" position: Lying on your side with straight legs and arms resting along the body.
Many people combine these positions or switch sides, and sometimes even switch to back or stomach sleeping during the night. The best mattress for side sleeping cushions and evenly supports the curves of the body, providing relief for the shoulders and hips and support for the head and legs.
Health Benefits of Side Sleeping
Side sleeping has unique health benefits. During the day, your brain produces waste proteins that accumulate in the small spaces between cells. During sleep, the brain's glymphatic system removes these toxic proteins. This process is active 24/7, but it is 90% more effective while you sleep. A 2015 study showed that side sleeping increases the efficiency of this system. Scientists believe that slowing down this process can contribute to Alzheimer's disease, making side sleeping ideal for brain health.
Additionally, side sleeping can help with sleep apnea – a disorder where breathing periodically stops during the night. This leads to a drop in oxygen levels and frequent awakenings, leaving you exhausted, even after 7 hours of sleep. Side sleeping reduces snoring episodes and improves oxygen levels by 6-7% according to a study among overweight individuals.
Sleeping on your left or right side?
When it comes to heart health, side sleeping is the best choice, but the right side has an advantage over the left. Here's why:
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Sleeping on your right side: This position creates more space in the chest cavity and reduces pressure on the heart. When you lie on your right side, gravity pulls the heart towards the center of the chest, rather than towards the ribs. This reduces the strain on the heart muscle. A 2016 study of patients with congestive heart failure showed that those who avoided sleeping on their left side experienced less discomfort and had better results from heart tests.
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Sleeping on your left side: While not harmful, sleeping on your left side can slightly increase pressure on the heart, as it is located on the left. This can be a problem for people with heart conditions.
Sleeping on your right side also supports the sympathetic nervous system, which regulates the "fight or flight" response, heart rate, and blood pressure. Less pressure on the heart stabilizes these indicators, which improves your sleep and overall health.
Tip from matraci.bg: For optimal comfort when sleeping on your side, choose a memory foam mattress that adapts to your body's curves and relieves pressure on your shoulders and hips.
How to Transition to Side Sleeping?
If side sleeping is not your preferred position, don't worry – you can train your body. Here are some tips:
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Use pillows: Place a regular or long pillow behind your back to stay on your side. This will help you not to unconsciously turn over during the night.
- Be patient: Over time, your body will get used to it. Children spend almost equal time in all positions, but with age, side sleeping becomes preferred, especially after 45 years of age.
As you age, the benefits of sleeping on your right side increase. Shoulder pain and health problems have a greater impact on your comfort at night. Also, with age, you change positions less often, meaning you are more likely to stay in the position you fell asleep in.
Exception: Pregnant women should sleep on their left side because it improves blood circulation to the fetus. Stomach sleeping is not an option, and back sleeping can put too much pressure on the spine and affect the distribution of amniotic fluid due to gravity.
If you are at risk for heart problems or simply want to improve your health, sleeping on your right side can have long-term benefits. With a suitable mattress that supports your body's curves and provides comfort, you can enjoy restful sleep and wake up refreshed.
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