Sleeping positions–Pros and Cons
Certain sleeping positions may help prevent back pain while some may prevent wrinkle formation so read on to know what position is best for you.
What position do you sleep in every night? Most people sleep in the one position they are most comfortable in. There are three basic positions that one can sleep in, back, side and stomach with variations due to the position of arms and legs.
Sleeping on the back
This is the most common position across countries is sleeping on the back.
Pros: Great for women as it prevents formation of wrinkles as the face is completely exposed to the air. Also resists breasts from sagging so is advantageous for older women where sagging is sometimes a problem.
It helps keep the spine supported as your back is in contact with the mattress underneath.
Great for people who have the sniffles frequently; that’s a cold and runny nose as the secretions do not come into the nose and cause a blocked nose.
Also great for people suffering from acid reflux as there are less chances of the stomach acid making its way up to the food pipe since the head is elevated.
Cons: Not advisable during pregnancy as the swollen belly puts extra weight on the lower back aggravating low back pain and impede blood circulation to the lower limbs.
The foetal position prevents the diaphragm (the powerful muscle that helps in breathing) from moving freely so it is best not to curl up too much.
Variants: People sleep with their arms raised near their head or on the pillow or arms close to their sides (soldier position). Or they may sleep with their back curved and arms and knees tucked in close to the body (foetal position).
Sleeping on the side
This is the next common position and used by many people and is favoured by women (foetal position).
Pros: It prevents neck and back pain as it allows the spine to remain in its normal position.
It is widely used during pregnancy as sleeping on the belly is impossible and sleeping on the back puts a lot of pressure on the lower back. Sleeping on the left is best as it is beneficial for the heart and blood circulation.
Sleeping on the left side reduces acidity and heartburn. So if you suffer from indigestion, it is a good idea to switch to this sleeping position.
Cons: As one side of the face is squashed against the pillow, it increases the chances of developing facial wrinkles. So if you must sleep on your side, make sure to alternate the side every night.
It increases the pressure on one shoulder so you may wake up with neck pain and a stiff shoulder.
It may aggravate sagging of breasts in women as the breasts tend to hang from the body.
Variants: The arms can be stretched out horizontally, may be close to the upper body and head or one arm may be between the body and bed. The last is most hazardous as it creates undue pressure on the nerves and muscles of the arm and hence it is not recommended by doctors.
Sleeping on the stomach
This position is used the least by people the world over and for good reason – it prevents normal alignment of the spine.
Pros: Great for all the snorers out there! As sleeping on the back causes the tongue to partially fall back and reduce the size of the airway, this problem is avoided when sleeping on the stomach.
Cons: As the head is turned to one side for many hours, it creates tension in the neck muscles and may cause neck pain in the long run.
As the spine cannot maintain its normal curvature in this position, the person may complain of back pain.
Tips to remember
Observe the position you wake up in, that’s the one best suited for your body.
Try different positions and make a note of how well you have slept the next morning; this will determine which positions are most comfortable for you.
If you have any medical problems like indigestion or snoring, sleep in the positions recommended above to have a good night’s slumber.
The height of your pillow is also important. People sleeping on their back require a thin pillow or none at all while those sleeping on the side need a thicker pillow to occupy the gap between the neck and the shoulder.
When sleeping on the side, place a cushion between your knees to keep your lower body comfortable. Similarly, when sleeping on the back, place a thin pillow or rolled up towel under the knees to maintain the natural curve of the spine and for supporting it.
Photograph by kris krug via flickr
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Sleeping positions – Pros and Cons is a post from: mDhil
