What’s your sleep position? It might matter more than you think.
The way you sleep significantly influences your health, impacting everything from breathing and digestion to spinal alignment and, interestingly, wrinkle formation.
Most people have a preference for their side when they sleep, as indicated by various studies.
Sleeping on the back comes in second as the most popular, while stomach sleeping takes third place.
So, which sleep position ranks as the best and which as the worst? I consulted some sleep experts for their insights.
The worst sleep position…
“From a scientific viewpoint, sleeping on your back is regarded as the worst position,” stated the Smart Alarm App and Sleep Tracker.
In this position, gravity can cause your tongue and soft palate to drop back into your throat.
This movement might narrow your airways, making it easier for vibrations that cause snoring to occur.
The situation can worsen: airways may collapse during sleep, leading to a condition known as sleep apnea.
Sleep apnea is known to increase insulin resistance, which can trigger a cascade of issues like mental health problems, diabetes, high blood pressure, heart disease, and strokes due to disrupted rest.
Additionally, this position can cause stomach acid to flow back into the esophagus, resulting in heartburn.
“The best sleeping position is the one that feels most comfortable for you,” Gradisar noted.
Interestingly, if sleeping on your back is your go-to position, it might be better than not getting enough sleep at all.
But let’s not overlook the positives of back sleeping—it’s often how many of us start our sleep journeys as children.
Moreover, sleeping on your back has been shown to reduce the risk of sudden infant death syndrome (SIDS) by lowering airway obstruction risk.
This position can promote proper spinal alignment, alleviate sinus congestion, and help avoid facial wrinkles due to less pillow contact.
The best sleep position is…
“Sleeper position on the stomach can really strain your neck and back,” said Dr. Boris Gilyadov from the Mount Sinai Integrated Sleep Center.
He added, “Lying on either side is typically a better option for reducing snoring and sleep apnea.”
Side sleeping, particularly on the left, brings several benefits beyond just keeping airways clear.
When you rest on your left side, your stomach and pancreas sit in a more natural position, which aids in digestion.
Also, lying on your left side helps to ensure that stomach acid doesn’t easily flow back into the esophagus.
This position further aids in promoting lymphatic drainage, as the lymphatic system primarily flows leftward.
A healthy lymphatic system is vital for effective lymph node function and can help minimize swelling.
Plus, side sleeping contributes to spinal alignment, which can relieve back pain and stiffness.
It’s often recommended for pregnant women to sleep on their left side as it can enhance blood flow, reducing pressure on the inferior vena cava and ensuring better circulation for both mother and baby.
However, side sleeping isn’t without its downsides.
This position can create pressure on the shoulder you’re lying on, which might lead to discomfort. Additionally, consistently sleeping on one side can contribute to wrinkles and skin issues.
To combat these challenges, experts suggest using a supportive pillow for your head and neck and maybe placing a pillow between your knees.
