Your Sleep Position Could Be Hindering Your Sleep
Ever find yourself waking up with more aches than you went to bed with? If so, your sleep position might be the culprit. Sleep should be a time of recovery, not a cause of damage. The importance of your sleep (affected by your position of choice) cannot be overstated, as it is a crucial time for your body to recover and repair itself.
Consider this: we spend a third of our lives asleep or resting, underscoring the importance of selecting a sleep position that actively supports your physical recovery. In fact, a study involving adults with back pain revealed a significant improvement in pain levels after just four weeks of implementing optimal sleep positions.
If you’re struggling to choose the most suitable sleeping position for yourself, we’ve compiled the advantages and disadvantages of the two most popular sleeping positions: side sleeping and back sleeping. From an ergonomic standpoint, these positions are the best when combined with proper mattress and pillow support. This is because these positions effectively promote comfort and alignment in the lower back, shoulders, and neck areas.
Side Sleeping
Pros
More than 60% of people sleep on their side. Side sleeping promotes healthy spinal alignment and is the sleep position least likely to result in back pain, especially when supported with pillows. Side sleeping can also assist in reducing heartburn and snoring, making it particularly beneficial for:
- Pregnant women
- People with acid reflux
- People with back pain
- People who snore or have sleep apnea
- Older people
Cons
The side sleeping position is not recommended for individuals with shoulder pain as it can contribute to shoulder soreness. This is why occasional position shifts and proper pillow and mattress selection are essential. Ensure the mattress allows your hips and shoulders to sink in more than your middle spine. Additionally, side sleeping is not recommended for those prone to skin wrinkling as it may contribute to facial wrinkles due to the skin being stretched and compressed against the pillow. Side sleeping may not be for you if you:
- Are prone to wrinkling
- Experience neck pain
- Experience shoulder pain
- Experience hip pain
Back Sleeping
Pros
Lying on your back makes it simple to keep your spine aligned and distribute your body weight evenly, preventing potential aches in the neck or back. Sleeping on the back can also relieve the congestion of a stuffy nose or allergies, so long as you prop yourself up into an upright position.
Your skin also benefits from the back sleeping position. As you face upward, there's no pillow or mattress pressing against your face, which helps avoid the development of wrinkles. Back sleeping may be particularly beneficial for:
- People with lumbar spinal pain
- People worried about wrinkles
- People with neck pain
- People with nasal congestion
Cons
Back sleeping is the worst sleeping position for people with snoring and sleep apnea because it leaves you susceptible to airway collapse. More than half of people have position-dependent sleep apnea, meaning that the severity of their symptoms increases when they lie on their back. As we age or gain weight, breathing can become more challenging when lying on our backs, primarily due to the pressure of gravity on the body. The back sleeping position is not recommended for:
- Pregnant women
- People who snore or have sleep apnea
- People with some types of back pain
- People with GERD or acid reflux
- Heavier adults
- Older adults
Conclusion
The significance of choosing the right sleep position cannot be overstated, considering the impact it has on your body's recovery and sleep quality. Whether you prefer the side or back sleeping position, it's crucial to prioritize healthy spinal alignment and muscular relaxation.
For those seeking a deeper and more restorative sleep experience, we recommend exploring LUMINAS Sleep patches designed to enhance your sleep quality. LUMINAS Sleep patches are all natural, chemical free, and groggy free, making them safe for anyone. Make the choice to invest in your sleep, and embrace the potential for a night of profound restoration with the help of sleep patches. Your well-rested self will thank you for it.
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