Did you know your sleeping position can impact your overall health and well-being? While we often focus on how much sleep we need, our position is just as important.

Today, the Better Sleep Council is here to help you find your ideal sleeping position so you can wake up refreshed and ready for the day ahead!

Assessing Your Current Sleep Position

Sleep positions typically fall into three categories: back, side, or stomach. If you shift throughout the night, you may be in a mix of these positions. Note how you get comfortable before falling asleep and your position upon waking up.

Also, pay attention to any aches or stiffness. Persistent sore spots could indicate that your sleep position needs adjustment.

The Right Sleep Position for Comfort and Support

Now that you’ve identified your current sleep position, it’s time to see if it’s best for you. Review any pain or discomfort you’ve noted and consider any existing health conditions that might affect your sleep. Finding the correct position can enhance your sleep quality and keep your spine properly aligned from head to toe.

Side Sleeping

Side sleepers enjoy numerous benefits, as this position promotes healthy spinal alignment. It can also reduce the likelihood of back pain, alleviate heartburn, and minimize snoring.

Side sleeping is typically ideal for:

• Older adults
• Pregnant women
• Individuals with back or neck pain
• People with gastroesophageal reflux disease (GERD) or heartburn
• Those with sleep apnea
• Individuals who snore

Side Sleeping: The Ups and Downs

While side sleeping has its perks, it’s not without a few trade-offs. Over time, this position can contribute to wrinkles, skin irritation, and breakouts. You might also notice some facial creases upon waking.

On the bright side, sleeping on your left side can be a better choice compared to your right. The left side helps reduce pressure on your internal organs, which can alleviate heartburn symptoms and promote better overall comfort. So, if you’re a side sleeper, aim for the left side to reap the benefits while minimizing the drawbacks!

Back Sleeping: The Benefits and Tips

Back sleeping offers numerous benefits, including excellent spinal alignment and fewer skin irritations or wrinkles. This position is particularly beneficial for individuals with:

• Lumbar spinal pain
• Neck pain
• Nasal congestion

If neck pain is a concern, opt for a memory foam pillow or one with a divot to support your neck while allowing your head to sink comfortably. Keep your arms at your sides to maintain a neutral spine and reduce the risk of neck or shoulder discomfort.

For those dealing with nasal congestion, elevating your upper body with a pillow can help clear your sinuses and ease allergy symptoms.

• However, back sleeping may not be ideal for:
• Pregnant individuals, older adults, or those who are overweight
• People who snore
• Those with sleep apnea, GERD, or acid reflux

Stomach Sleeping: Tips and Considerations

Stomach sleeping can be beneficial for addressing sleep apnea and snoring concerns, but it does come with some downsides, such as potential neck, back, and shoulder pain, along with facial wrinkles. If you prefer this position, try these tips:

• Use a thin pillow or skip it entirely to reduce neck strain
• Place a pillow under your pelvis to alleviate spinal pressure
• Incorporate gentle stretches in the morning to align your body and strengthen your muscles

By making these adjustments, you can enjoy the benefits of stomach sleeping while minimizing discomfort.

Addressing Health Concerns

If you have specific health conditions or concerns, discussing with your doctor is a smart move. They might refer you to a sleep specialist who can offer personalized advice and solutions, such as:

• Positional Therapy: Techniques to help you adjust your sleep position using pillows or other props.
• Pillow Adjustments: Recommendations for pillows of varying firmness to improve spinal alignment.
• Mind and Body Exercises: Practices like yoga, tai chi, or meditation to support overall sleep quality.
• Mattress Upgrades: Suggestions for a mattress that better accommodates your sleep position and enhances comfort.

Exploring these options can help you create a sleep environment tailored to your health needs, leading to more restful and rejuvenating nights.

A sleep specialist can also offer suggestions to create a more welcoming and comfortable bedroom. According to the Better Sleep Council, these include:

• Inspirational Planning: Keep a notebook of ideas to discuss with your sleep specialist, such as website printouts or notes about colors, fabrics, and furniture you’ve seen at a friend’s home, a hotel, or a store.
• Balanced Lighting: You want your bedroom to be light enough during the day for everyday tasks and as dark as possible at night. To achieve this balance, you can use room-darkening blinds, lightbulbs with different wattages, or dimmer switches. 
• Limited Sounds: Silence your phone before bed or place it in another room to limit distracting noises. White noise machines, fans, or air purifiers are other good options for canceling unwanted noises.
• Adjusting the Thermostat: The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit. Take time to find your perfect temperature setting for you and your partner, and eliminate excessive bedding and pillows before bedtime.
• Purchasing a New Mattress: If you’ve been sleeping on the same mattress for over seven years or it’s no longer comfortable for you, it’s time to replace your mattress.

Unlock Your Best Sleep!

Discovering the right sleep position can significantly enhance your sleep quality and overall well-being. Experiment with different positions and create a sleep environment that invites relaxation. If adjustments on your own aren’t yielding results, don’t hesitate to consult your doctor for professional advice. Embrace these steps and look forward to waking up refreshed and energized each day!