The Best and Worst Sleeping Positions and Their Effects on Health

6. Fetal Position

Position: Sleeping all curled up on either side, in a ball-like position with your knees drawn up to your chest and chin tilted down.

Health Effects:
Pros – This position reduces snoring to a considerable extent. It is also a good position for pregnant women.

Sleeping on your left side can especially help reduce acid reflux, as it will keep the stomach below the esophagus and gravity helps keep the reflux at bay.

Cons – Although this position may be quite comfortable while sleeping, it can put a lot of strain on your neck and back. This can lead to serious neck and back troubles, such as sciatic nerve pain, in the future.

Plus, the extreme curl can strain your back and joints as well as causing a number of issues like restricted breathing, wrinkles and saggy breasts.

Solution:

Those who love sleeping in this position should use a firm pillow to support their head. Also, the pillow should be high enough to keep the head in a neutral or even position. This will help reduce stress and pressure on the neck to prevent neck pain, muscle aches and stiffness. It is also recommended that people sleeping in this position alternate sides during the night.

Curling on your left side causes stress on vital organs like the liver, lungs and stomach, so if the fetus is your position of choice, curl up on your right side.

7. Face Down

Position: Sleeping on your stomach with your head turned to either side or your arms embracing the pillow. This type of sleeping posture is also known as the ‘freefall’ pose.

Health Effects:
Pros – Sleeping on your stomach helps keep the upper airways more open, thus reducing snoring. This posture even helps improve digestion to a certain degree. (However, prolonged sleeping in this position may have a negative impact on your digestive system.)

A 2012 study published in American Psychological Association found that people who sleep on their stomach are significantly more likely to have erotic dreams compared to those who sleep in other positions.

Cons – Sleeping on your stomach may be considered the worst sleeping position, as it causes overarching of your spine. Lying on your stomach does not support the natural curve of your spine and puts a strain on the lumbar spine and other joints and muscles, leading to pain and numbness.

It also forces your neck to be rotated in one direction or the other in tight and closed positions, which strains your neck and restricts proper breathing and blood circulation. This position is strictly not recommended for those who suffer from neck or back pain.

For obese people, this type of sleeping puts extra pressure on internal organs like the lungs.

Plus, even after enjoying a restful sleep on your stomach, you may feel sore or develop a stiff neck or neck pain during the daytime.

A 2015 study published in Neurology observed that people with epilepsy are more likely to die unexpectedly while sleeping on their stomachs.

Solution:

If you love to sleep on your stomach, try a somewhat side-sleeping position by wedging a pillow between your stomach and the mattress. This will make you more comfortable than side sleeping alone and also prevent you from rolling onto your belly while asleep.