The Best and Worst Sleeping Positions and Their Effects on Health

2. On Your Back, Arms Up

Position: Lying down on your back with your arms resting beside your face and above your head. This is also called the ‘starfish’ position.

Health Effects:
Pros – Back sleeping is considered the best position in terms of your spinal and neck health. This particular pose places less pressure on the discs, thus preventing spine and neck pain.

In addition, it helps reduce acid reflux because the head is elevated and the stomach is able to sit below the esophagus. This prevents the digested substances from coming back up into the esophagus.

This starfish sleeping posture also prevents facial wrinkles and skin breakouts.

Cons – On the downside, this position can result in snoring issues. Also, having your arms raised above your head can cause pain due to pressure on the nerves in the shoulders.

Solution:

Avoid using a pillow while sleeping in this posture to allow your head, neck and spine to rest in a neutral position. This means there’s no extra pressure on those areas during your sleep.

3. On Your Side, Arms at Sides

Position: Sleeping on your side with both arms positioned downward in a straight line. This is also referred to as the ‘log’ posture.

Health Effects:
Pros – This is an ideal sleeping position for the spine, as it receives complete support in its natural curve. The straight spine not only prevents back and neck pain but also reduces sleep apnea.

In addition, sleeping on your side also reduces snoring. This is the best sleeping position for pregnant women.

Cons – As the top leg does not get enough support in this sleeping position, chances are high that you may develop back or hip pain in the future. Also, side sleeping can lead to skin aging (facial wrinkles and sagging breasts) due to gravity. It can even cause neck pain.

Solution:

As this position can cause neck pain, use a thick pillow to support your neck. For your pillow, always use a satin pillowcase to prevent facial wrinkles.

Also, place a pillow between your thighs to support your top leg.

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