What’s the best sleeping position? Insights from a sleep specialist.

 What’s the best sleeping position? Insights from a sleep specialist.

Everyone craves a good night’s sleep, but your favorite sleeping position can significantly impact how restful your night is and how you feel the next day.

 

So, which position is best: side, back, or stomach?

 

Ellen Wermter, a representative of the Better Sleep Council and a behavioral sleep medicine specialist, explains that the best position varies from person to person. It's less about one "best" option and more about what feels comfortable and pain-free for you. Overall, the focus should be on maximizing spine alignment and breathing.

 

 Here’s a breakdown of each position:

 

Back Sleeping

While back sleeping is great for spine alignment, it can exacerbate sleep conditions like sleep apnea. "Gravity works against you," Wermter explains, causing your tongue to fall back and potentially obstructing your airway. It can also lead to snoring due to narrowed airways.

 

Pros: Excellent for spine alignment and even weight distribution. 

Cons: May worsen airway obstruction and snoring.

 

Side Sleeping  

Side sleeping is generally better for breathing. The left side is particularly beneficial for circulation, making it a recommended choice during pregnancy. However, sleeping on your right side can worsen heartburn and GERD symptoms. Proper alignment can be maintained with pillows to fill gaps and support your neck and hips.

 

Pros: Good for breathing and cardiovascular health. 

Cons: Can worsen heartburn if sleeping on the right side.

 

Stomach Sleeping

Stomach sleeping is considered the least favorable position as it can be challenging to maintain a neutral spine. It often forces your neck to turn, which can lead to discomfort. Additionally, it may contribute to facial wrinkles and skin issues if your pillowcases aren’t washed regularly.

 

Pros: None particularly beneficial. 

Cons: Difficult to maintain spinal alignment and can lead to neck pain.

 

 Which Position Should You Choose? 

Listen to your body. If you’re waking up gasping or feeling neck pain, it may be time to switch positions. Your preferences can change with age or recovery from surgery, so remain flexible.

 

Wermter notes that adapting to a new sleeping position can take time. "Our brains get used to comfort positions," she says. Using pillows to support your preferred position can help ease this transition.

 

 Still Having Trouble Sleeping? 

If you’re not finding relief in any position, consider your mattress. A supportive sleeping surface is crucial, as a sagging mattress can undermine your efforts, regardless of position. Persistent sleep issues may signal a disorder, impacting your energy, mood, and overall health. If you often wake up feeling unrefreshed, consult a doctor about your sleep concerns.