Sleeping Positions and Their Health Implications
Experts say that your sleeping patterns can lead to more than just back pain—there are various health risks involved. The way you typically sleep might contribute to discomfort, like reflux, snoring, and even neurological issues that can show up the next morning.
“Our main concern is whether someone finds their sleeping position comfortable. Often, we sleep a certain way because it feels right,” notes Shelby Harris, a clinical psychologist and behavioral sleep expert, in a discussion with a news outlet.
However, sleeping in an awkward position can be problematic. When our bodies remain still in an uncomfortable posture all night, it can place stress on nerves, muscles, and ligaments alike.
Interestingly, experts argue that curling up when you sleep isn’t necessarily linked to your mental state or stress levels. This suggests that focusing on changing your physical sleep posture might be more effective for alleviating symptoms.
“A person’s sleeping position doesn’t convey anything about their psychological well-being or stress,” Harris asserts.
If you find yourself sleeping with your arms bent or tucked in, you might be at risk of nerve damage. Commonly referred to as “Tyrannosaurus Posture” on social media, health professionals indicate that nighttime numbness in the arms often results from nerve compression.
A recent review highlights cubital tunnel syndrome, which sufferers know all too well—experiencing numbness and pain in the forearms. It specifically advises against sleeping with elbows sharply bent or under pillows, as this can elevate pressure on nerves, intensifying discomfort.
While sleeping on your back may appear beneficial for keeping your arms free, it can lead to snoring and acid reflux, according to the Sleep Foundation. So, it’s crucial to weigh the pros and cons before deciding to make a change.
When it comes to sleeping on your stomach, the Sleep Foundation points out that this position can misalign your spine, resulting in back, neck, and shoulder pain. A significant factor here is the need to turn your head to breathe comfortably.
Interestingly enough, stomach sleeping is actually the least common position, despite some claims that it might reduce snoring.
Data from the Sleep Foundation suggests that side sleeping is the most popular choice and can also provide many benefits. According to the Mayo Clinic, sleeping on your side with slightly bent knees and a pillow between your legs can help keep your spine, pelvis, and lower back aligned, which may relieve back pressure.
Johns Hopkins Medicine emphasizes that as we age or develop more health issues, our sleeping posture becomes increasingly crucial, suggesting side or back positions as more supportive options.
Some medical facilities advise gradually transitioning to side or back sleeping. They recommend using a thinner pillow—or none at all—if you can’t immediately stop sleeping on your stomach. This can help minimize neck twisting and reduce strain on the lower back.
If you find yourself struggling to sleep in any position or feel that your sleep isn’t refreshing, Harris recommends consulting a sleep specialist for help.
