What is the Best Sleeping Position?

Sleep is one of the most critical requirements that the human body has, so it can effectively heal and recharge itself. Getting adequate amounts of sleep on a daily basis is crucial for growth and development, especially for younger infants and children who still go through phases of rapid growth spurts. On top of that, the healing and restorative properties of sleep are vital for the regeneration of cells, which is at its peak when people are sleeping. Sleep is clearly more than just beauty rest. 

On top of that, this prone position applies pressure on some nerves which cause numbness, tingling, and nerve pain. If this is your favorite sleep position, it may be prudent to find a different one because of the strain it causes the body due to its unnatural pose. Attempt to break the bad habit by propping many pillows beneath your head to force you to stay belly up. But if you cannot break the bad habit, place your forehead on a pillow so your head and spine can align to a more natural placement and you will have more room to breathe properly.. 

The Back Sleeper

Sleeping on your back poses its own pros and cons, too. Sleep experts fondly call this as the supine position. Find out about its disadvantages first. The bad news is that some people who opt for the back sleeping posture may complain that they are experiencing low back pain. To make things worse, it can aggravate already existing back pain. This is not the best method of sleep if you are already dealing with low back pain issues. On top of that, if you are suffering from sleep apnea and severe snoring, sleeping on your back will only aggravate your issues. Noteworthy, women who are in the later term of their pregnancy should also avoid this back flat position as the weight in their stomach cause push the rib cage up, making it harder for them to breathe.

That being said, there are also health benefits to this supine position. The good news is your head, neck, and spine are in their most neutral position when you are positioned this way. As a result, you are less likely to feel any kind of pain in your neck. Opting to lay flat on your back with your head in a tiny elevation while it is propped up against a tiny pillow is touted as the best sleeping position for those suffering from heartburn.

The Soldier Position

Sleeping in a position akin to going to war; does that seem like a good idea? In this position, the people asleep are laying straight on their backs, while their arms are placed down and pinned next to the body traversing the its entire length. Their legs are slightly shoulder open. Think of it as standing in sharp attention. Studies indicate that approximately 8% of humans in the world sleep like soldiers. This position is not a good option for people that snore, and if you have a partner in bed who is annoyed by the sound, the chances of getting smothered by a pillow is high because your snoring decibels just increase. Consider speaking with your doctor if snoring keeps you from getting enough rest. This position may prevent you from getting a restful night's sleep because it is not the most comfortable. Often, soldiers stand in this rigid position because they are supposed to stay alert. This is often called standing in attention, which is the polar version of an “at ease” position, which allows them to relax.  

The Starfish Position

Sleep experts say that approximately five percent of people sleep this way. The starfish refers to people who have their backs flat against the bed while their arms are raised above their heads. Their arms are usually bent making to sharp corners akin to a star. In this position, the hands are usually placed on the neck. People that choose this sleep posture can wake up with a stiff neck. On top of that, people who favor the starfish position are more prone to snoring and other sleep issues.

The Side Sleeper

Hands down, this is the most popular position since time immemorial. Sleep experts have dubbed this unique position as the lateral sleeping position. Anyone who has a snoring bed partner knows that this is the best position for snorers. If your spouse is snoring too loud, ask him to shift to the side and voila, there is a rapid improvement. However, for those who suffer from some forms or arthritic pain, sleeping laterally can cause some pain and make you sore. When you curl up while on the side position, this prevents you from being able to breathe deeply as it is restrictive for the diaphragm.

Several studies have indicated that choosing a side sleeping posture could be the most optimal position for the brain. Scientists recently discovered that the brain clears out waste so much faster while people are asleep. The lateral position is believe to clear out this waste more efficiently as compared to all the other sleep postures.

Although sleeping on the side does have its many pros, one significant con can possibly appear as you age. Because there is significant weight as you face bears down on the pillow in the side position, this sleep posture may cause facial wrinkles. On top of that, it can cause skin on your face to stretch, expand, and loosen over time which is not a very optimistic proposition.

Side-sleeping women may notice that their Coopers breast ligament gradually stretches as the days pass by, causing the breasts sag. This continues to be a big concern for many who favor this sleep posture. If this makes you feel worried and you cannot break from this sleep position, a simple solution to help the situation is to use a pillow under the breast area a supportive device. Women with larger and heavier breasts would benefit from wearing a comfy bra because it offers additional support.

The Fetal Position

This is a specific lateral position, which approximately 41% of side sleepers find themselves engaged in. In this sleep posture, people still abide by the side sleeping posture, but they curl up with their legs and knees bent toward their torso. This is referred to as the fetal position because it mimics the position of babies in utero.Some studies indicate that majority of women favor this sleep position more than men. This fetal position is the best option for pregnant women as it improves circulation for both the mom and baby in utero. Take note: if sleeping in this position bothers your hip, place a pillow in the middle of your knees to help relieve pressure.

The Log Position

People who opt for the log sleeping posture are stick straight. Their arms are placed straight down to their sides next to their bodies with their legs straight together. Sleep experts say that around 15% of people finding themselves literally sleeping like a log. This sleep posture may be beneficial for you if you snore. However, if you suffer from arthritis, this position just might be too rigid and stiff causing you to wake because it is too painful.

The Yearner Position

In this type of sleep posture, people sleep on their sides with their their arms stretched out in front area of their bodies. This kind of position may once again be good if you are dealing with problems related to breathing. However, it puts you in a bad position if you are dealing with from arthritic pain. Sleep experts note that 13% of people sleep with this kind of posture.

The Spooning Position

You may have read about this many times or have seen it numerous times in romance stories. Spooning is a side sleeping position that many couples favor and enjoy together. The person situated in the back closes the distance between the person in the front by holding them close to their body in a warm embrace. Just like the other sleep positions, this one also comes with its own pros and cons. The bad news: couples may find themselves waking up more frequently when they sleep in this manner. The chance of being jostled and bothered by your partner as he or she shifts and turns is extremely high. The good news: spooning is akin to cuddling, which encourages the production of the hormone called oxytocin. This is a kind of  hormone that promotes bonding, takes away stress, and helps you to fall into deep sleep much quicker. Studies show that cuddling and spooning sweetly like this for as little as 10 minutes is sufficient enough to promote the release of oxytocin in the body.

Often, people suffer from different physical ailments or illnesses that can affect people’s sleep habits. Below are some of the best sleep positions depending on the circumstances of the person. The word best is relative after all. What may be best for one person is not the best for another person. It all boils down to the most optimal condition based on the characteristics of the existing situation.

The Best Position for GERD

Your sleep position may help in the reduction of your acid reflux symptoms. Always remember that opting to sleep with your weight bearing down on the right side can cause more acid to leak through your esophagus. On top of that, sleeping on either your stomach or back also exacerbates GERD symptoms. To mitigate the risks of painful GERD symptoms, patients are advised to sleep on their left.

The Best Position for Heart Failure

People with congestive heart failure must not choose the sleeping posture that puts weight on their backs and their left sides because the left is where the heart is located. Opting to sleep facing right side can help people with heart failure as it protects them from the possibilities of further health damage.

The Best Position for Preventing Wrinkles

Sleeping on the side squashes your face against a pillow all night long will predispose the lateral sleeper to a lot of wrinkles. If you want to prevent and mitigate these unsightly lines of aging, the opt to sleep on your back.

The Best Position for Snoring and Sleep Apnea

To minimize snoring, it's best to choose the lateral sleep posture. Sleeping on the back makes snoring worse. If you want to sleep in your back with snoring issues, prop your head and upper boy back with several pillows. If loud snores wake you up, if you wake up struggling to take in air, and if you feel extremely tired during the day, it is time to visit your doctor. Take note that severe or loud snoring that is bothersome may be a sign of sleep apnea. This is a condition that impedes with proper breathing, causing you to cease breathing for quick period while you sleep because of obstructions in your airways. Sleeping on the side is better, but to be sure, ask your doctor for advice.

The Best Position for Back, Shoulder, and Neck Pain

Choosing the sleep posture that puts the weight on your stomach or back may lead to the aggravation of your pain. Revert to a lateral sleeping posture to lessen your risk of back pain.

To offer relief, place a pillow in between your knees to ensure your hips stay aligned. If you are used to the habit of sleeping on your back, put a soft pillow under your knees as this takes some of the strain off the back.

The Best Position During Pregnancy

If you are pregnant, choosing the sleep posture that places weight on your stomach or back will be extremely uncomfortable and even quite impossible. Side sleeping is the best choice. Be sure to favor your left side where the heart is, so you can maximize circulatory benefits for both you and your forthcoming baby. Putting a body pillow under your belly will help alleviate back pain. Putting another pillow in between the legs as you keep the knees bent may be even more comfortable. In the later terms of pregnancy, do not sleep on your back as it reduces blood flow to the fetus.

Your sleeping position plays a big role in the quality of your sleep and the way you feel when you wake up. Sleeping the wrong way can give you a stiff neck or aggravate your aching back. Inadvertently choosing the wrong sleeping position can impede your airways to your lung which can cause problems like sleep apnea. Sometimes, finding the right position can be a bit of a struggle when you are sick or pregnant. What is the best sleeping position that you can benefit from the most? Well, that depends on your medical situation and your comfort level.