The Best and Worst Sleeping Positions and Their Effects on Health

4. On Your Side, Arms Out

Position: Sleeping on your side, with your legs slightly bent, arms outstretched and head slightly angled off center. This is also known as ‘the yearner’ position.

Health Effects:
Pros – This sleeping position prevents back and neck pain. In addition, it helps reduce snoring and ease heartburn and acid reflux.

Not only this, this sleeping posture even allows the body to clear waste from the brain more efficiently and reduce the risk of developing brain disorders like Alzheimer’s and Parkinson’s disease. Plus, people who sleep in this posture are less likely to wake up in the middle of the night. This is mainly due to the comfort your body gets during sleep.

Cons – Sleeping on your side restricts the proper flow of blood and puts pressure on the nerves, which may cause pain in the shoulders and arms. Nerve compression may place strain on internal organs like the stomach, liver and lungs, which can cause discomfort.

Side sleeping may also cause saggy breasts and premature skin aging, as placing one side of your face on the pillow results in facial wrinkles.

Solution:

Sleep on a satin pillowcase to reduce the chance of facial wrinkles. To support your top leg, you can place a pillow between your knees. However, to reduce upper arm discomfort, it is recommended to switch to the log position, where you put your arms by your sides. 

5. On Either Side

Position – Sleeping on either your left or right side.

Health Effects:
Pros – Side sleeping is beneficial for those suffering from neck and back pain, acid reflux, snoring and sleep apnea. People are less likely to snore in this posture, as it keeps the airways open. This posture is recommended for people who have sleep apnea.

Side sleeping also elongates the spine, which helps reduce back pain.
 
Sleeping on the left side is beneficial for pregnant ladies, as it helps improve blood circulation to the fetus.

A 2012 study published in BMC Pregnancy & Childbirth suggests that sleeping on your left side during pregnancy can increase healthy blood flow and provide the optimum oxygen levels for you and your baby.

Cons – Sleeping on the right side may worsen heartburn troubles. On the other hand, sleeping on the left side may put a strain on your internal organs like the stomach, lungs and liver. If you suffer from any kind of stomach, lung or liver problem, switch to the right side.

Side sleeping can even contribute to premature aging, due to gravity leading to facial wrinkles and sagging breasts.
 
Solution:

If you prefer sleeping in this position, put a pillow between your knees. Also, use a satin pillowcase to reduce the chance of wrinkles on your face.

Plus, avoid resting your head (or whole body) on a single arm. It is recommended to keep the arms resting by your sides.

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