I’m sure everyone loves to sleep and wants to get the best sleep that they can. Have you ever thought about what positions are the most beneficial and which might be causing you sleep deprivation? Did you all know that we spend a third of our lives asleep? According to the National Sleep Foundation, we are advised to get seven to eight hours of sleep every night. If you are getting those hours, then you are doing it right. If you are getting less, there is something you can do about it. You may not even think your sleep deprivation may be because of your sleep position. Having difficulty sleeping can be caused by a range of things such as eating or drinking the wrong things before bed to sleep positions. According to Dr. Hooman Melamed, an orthopedic spine surgeon at the DISC Sports & Spine Center in Los Angeles, California, 80 percent of the population will have back problems at some point in their lives oftentimes caused or aggravated by the way they sleep.
The best sleep position is on your back. This is the most orthopedically sound position. This is the best because it makes it easier for your neck, head, and spine to be aligned. This position also is good to combat acid reflux. In this position, your stomach sits below your esophagus, which decreases your chances of digested food coming back up. This position helps with preventing wrinkles and skin breakouts. With the good benefits, sleeping in this position can also lead to snoring. Also beware of placing your arms up when sleeping in this position, because it adds pressure on the nerves of your shoulders and can cause pain. However, this position is not good for those who suffer from sleep apnea. This is bad because your throat and belly are being pulled down from gravity, which makes it harder to breathe.
The next best sleeping position is on your side, specifically your left side. This position is advised for those who have sleep apnea, prone to snoring, neck and back pain, and pregnant women. Sleeping on your left side allows full cardiovascular flow. This also helps open a crowded oropharynx and elongates the spine. For those who don’t know, your oropharynx is the part of the throat at the back of your mouth. When you have optimal cardiovascular flow, your heart is able to pump more blood throughout the body. When sleeping on your side, Jen Robart, a physical therapist at Northeast Rehabilitation Center, suggests putting a firm pillow between your knees. This allows for even alignment between the hips and joints. The American Chiropractic Association says that it will also help evenly distribute your weight throughout the night so that you will not wake up with an arthritic feeling. However, sleeping on your left side can put a strain on some of your internal organs such as the liver, stomach, and lungs.
Sleeping on your right side is the less ideal position. This is the less ideal position to sleep in because it can cause heartburn to worsen. Also, your right side contains your entire cardiovascular system. When you sleep on this side, you add pressure to the veins and arteries. You constrict your rib cage and put a strain on your lungs. To help alleviate pressure on your organs, place a small towel under the waist to avoid sinking in the mattress. Sleeping on either side can cause wrinkles and unwanted skin aging because you place your face on the pillow. It can also lead to saggy breasts. Vivian Eisenstadt, physical therapist in Los Angeles, California, told MedicalDaily, “If you’re going to sleep on your side, pillow prop using the following: an ergonomic pillow thick enough so your head doesn’t tilt down, a small pillow under your waist so your stomach doesn’t curve down, and a 3rd pillow between your legs.”
The worst position to sleep in is on your stomach. This is not the best position to sleep in because it does not support the natural curve of the spine. When you are sleeping in this position, it can cause your spine to overarch, which can result to back and neck pain. When you sleep on your stomach, you are most likely not lying with your face in the pillow. Therefore, you are forced to lay your head at a 90-degree angle. This angle for your head and neck for a long period of time can cause strain and aching; hence why some of you wake up with crooks in your necks. Also, use thin firm pillows instead of fluffy ones, because it would not sit your neck up too high. Jen Robart suggests putting a pillow or two under the pelvic region so that it will decrease the compression on the arch of the lower back. This will allow for natural alignment of the spine.
I hope everyone takes a note or two on increasing the quality of your sleep from your sleep position.