It is important to have knowledge of the best sleeping position because how you sleep will affect the quality of your sleep and have a major impact on your overall health. You may develop back and neck pain and other issues such as sleep apnea, muscle cramping, headaches, impaired circulation, and even premature wrinkles because of your poor sleeping posture. Let’s find out more about it.
Best and Worst Sleeping Position
You can deal with many issues like heartburn, headaches, tummy troubles, and fatigue simply by changing your sleeping position. Here are some common sleeping positions ranked from best to worst.
On Your Back
With only 8% of people sleeping in this position, this may not be the most popular sleeping position in the world, but it is certainly the best. Sleeping on your back is usually the healthiest option because it helps keep your neck, head, and spine in a neutral position. You may want to sleep in this position if you are currently struggling with acid reflux. However, you may want to tweak it a bit if you have sleep apnea or you snore a lot. Keeping your pillow a bit elevated may help control the issue.
The Soldier Position
It means you will be lying on your back with your arms strictly at your sides. People who sleep in this position are usually quite reserved and quiet, but set high standards for them. It is quite the same as sleeping on the back, but your hands position may make it a bit different. Still, it is better than many other sleeping positions.
On Your Side
Because of many reasons, it is possible to call it the best sleeping position. Your legs and torso stays relatively straight in this position, which is the reason why you are less likely to deal with acid reflux. You may also feel less pain in your neck and back because your spine stays elongated in this position. This is a better position for you if you cannot sleep on your back because of snoring.
In the Fetal Position
This is actually a variation of side sleeping position. Instead of keeping your legs straight, you will be curling up on your side to get in the fetal position. This is among the most common sleeping positions around the world. People who sleep in this position are usually quite sensitive at heart. It is important to curl up on your right side of the body to avoid putting stress on your stomach, liver, and lungs. A loose fetal position is a great option if you are pregnant. Avoid curling too tight though or else it would make breathing difficult.
On Your Stomach
Sleeping on your stomach is not a great idea. While it may help prevent snoring and sleep apnea, it can cause several problems. For starters, it changes the natural curve of your spine, resulting in lower back pain. You may also develop neck pain because you will have to keep your neck to one side to sleep on your stomach. You should use pillows and try other techniques to change your habit of sleeping on your stomach.
Healthy Sleeping Tips
Even if you think you sleep in the best sleeping position, you should still pay attention to several things to improve the quality of your sleep. Healthy sleep habits can have a direct impact on your overall health. Here are some sleep practices that may help you sleep better:
- Be sure to have a sleep schedule and follow it religiously. You should go to your bed at the same time and wake up at the same time in the morning. Do not change your schedule on the weekends.
- Have a relaxing bedtime routine to signal your brain that it is time to sleep. It could be anything like reading a book, taking a shower, or having a glass of milk.
- Be sure to avoid using electronic devices at bedtime. Bright lights can affect your sleep and make you feel stressed, excited, or anxious.
- Do not take power naps during the day if you have problem sleeping at night. Power napping may make you feel better during the day but it can make you feel miserable at night.
- Be sure to have an active lifestyle. You should also exercise on a daily basis. While vigorous exercise is your best option, you will get good results even by doing light exercise regularly. Just avoid exercising too close to bedtime.
- Create a good environment in your room to promote better sleep. Check the temperature in your room – it should be around 60-67 degrees. Ensure that your room is quite and there are no distractions to affect your sleep. You should also make sure that your room is completely dark to sleep better. Make use of eyeshades, blackout curtains, earplugs, and anything else you can find to sleep better.
- Get a comfortable mattress. The quality your mattress plays a big role in determining the quality of your sleep. If it is not comfortable enough, you will feel tired in the morning. You may even develop back and neck pain. It is equally important to have comfortable pillows.