Ajit Karn
Best Sleep Position
When you curl up under the covers at night, you likely assume your preferred position without much thought. But is one sleeping position superior to another?
“We could argue that some are better than others,” says Rachel Salas, M.D., associate professor of neurology at Johns Hopkins Medicine. However, there are exceptions.
Salas clarifies when and why position is significant.
Here are defining Best Sleep Position
Pick Your Position
Salas says that sleep position is less essential for youthful, healthy individuals. However, as a person ages and develops more medical issues, sleep position can become either beneficial or detrimental.
Consider these factors before you switch off the light:
- Back and neck pain: In terms of relieving pain, resting on your back is a mixed situation, according to Salas. When a person has neck discomfort, sleeping face up can exacerbate the pain. However, many individuals discover that sleeping on their backs alleviates low-back discomfort. If you have back pain, experiment with various positions and cushions until you discover what works for you.
- Snoring and sleep apnea: During obstructive sleep apnea, the airways constrict, resulting in delays in breathing. It frequently occurs alongside wheezing. Salas says that sleeping on your side or stomach can help keep your airways clear, thereby reducing wheezing and alleviating mild apnea.
- Reflux and heartburn: According to Salas, lying on your right side can exacerbate reflux symptoms. This is true for both individuals with gastroesophageal reflux disease (GERD) and those who experience dyspepsia for other reasons, such as expectant women. Turn onto your left side to alleviate the pain.
- Appearance: If you lie on your side or stomach, you’ve likely noticed wrinkles on your face in the morning. “Over time, this can lead to acne or cause chronic skin changes,” says Salas. If you’re concerned about creases, sleeping on your back is recommended.
Position Your Bed For Comfort
If these concerns do not pertain to you, Salas advises that you follow your comfort.
However, slumber position is not the only factor to consider for a comfortable night’s rest.
Salas suggests that worn mattresses and cushions be replaced. She says that choosing between soft and firm is a matter of personal preference, but you should strive for something supportive. If you suffer from neck or shoulder pain, a pillow designed to cradle the neck may be beneficial. A bolster or pillow that supports the legs could alleviate lower back discomfort.
Don’t underestimate the importance of optimizing your bedroom in order to slumber well. Salas adds:
Know your Best Sleep Position
- Clean sheets: Frequent laundering of linens and vacuuming of the mattress will eliminate allergen-causing dust and dander that can disrupt sleep and cause allergies.
- Close the blinds: Utilize drapes or shutters to reduce the room at night. But in the morning, open the draperies (or go outside) to reset your internal timetable.
- Location matters: Position your bed so that you are not confronted by a desk piled with work or a flashing light.
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“The environment in which one sleeps is something that can be easily altered,” says Salas. By positioning your body and bed with some consideration, you may find that your slumber is enhanced.
