The Best and Worst Sleeping Positions and Their Effects on Health

Getting a good night’s sleep is one thing everyone craves! And it is vital, too, for your physical as well as psychological health.

The importance of a good night’s sleep has been supported by countless studies. Lack of sleep has been linked to many health problems, from obesity to heart disease, from dementia to diabetes and from hair loss to premature aging signs.

Still, many people do not get the required sleep. According to a 2014 report by the National Sleep Foundation, 45 percent of Americans reported suffering from a lack of sleep at least once in the past 7 days.
 
Many factors can affect your sleep, including the room environment, the mattress, your stress level, your diet and so on. But often, body position is overlooked, even though it is actually a key contributor to a good night’s sleep.

You will be amazed to know that sleeping posture has a major impact on your slumber plus your overall health.

Sleeping on your side, back or stomach– all the positions greatly influence your health and demeanor. They not only affect how you feel physically the next morning or throughout the day, but may also affect your brain health and contribute to brain disorders like dementia, Alzheimer’s, and Parkinson’s.

Not only this, sleeping posture plays a key role in snoring, acid reflux, heartburn, sleep apnea and even wrinkles!
 

Here are the best and worst sleeping positions and their effects on your health.

1. On Your Back, Arms at Sides

Position: Lying down on your back with your arms resting at your sides. This position is also known as the ‘soldier pose’.

Health Effects:
Pros – Sleeping on your back is usually considered the best position for your spinal health, as the back remains straight. It reduces pressure on the discs, thus preventing pain in the neck and back.

Also, sleeping on your back reduces acid reflux, helps maintain perky breasts and minimizes facial wrinkles.

Cons – Sleep apnea and snoring are common issues associated with back sleepers.
When you sleep on your back, gravity forces the base of the tongue to collapse into the airway. This obstructs breathing and causes snoring that can keep your partner up at night.

Solution:

If sleeping on your back causes snoring and breathing problems, you can combine this position with a side sleep pose. The combination of the two positions will help you sleep soundly and wake up more refreshed.

Try to sleep on your back without a pillow to keep your neck in a neutral position. Make sure not to use too many pillows, as it can make breathing more difficult. It is best to use a large pillow under the back of your knees to support the natural curve in your lower back. You can also use a buckwheat pillow under your head to support your neck when you lie down.

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