During sleep, your body regenerates and renews itself. Sleep position fundamentally affects how you sleep. You can get up in the morning either refreshed, rested and full of energy, or tired and with back or joint pain. An inappropriate sleeping position can aggravate existing health problems, such as lower back pain, lumbar pain and so on.
The best sleeping position is one that promotes a healthy curvature of the spine from the hips to the head. Although some sleep positions are recommended by experts more than others, your health and personal preference is also important.
By sleeping in the right position, you can get rid of unpleasant pains and health problems. If you have pain in your hips, knees, shoulders, cervical spine or problems with poor blood circulation to your limbs, changing your sleeping position can help. However, it may take some time to get used to the new sleeping position.
It’s not just the sleeping position, but also the quality of the mattress and mattress topper that affects how you sleep. Did you know that you should change your mattress about every 7 years for hygiene reasons? After that time, despite regular cleaning, so much dirt and bacteria build up that it’s best to replace it with a new one.
A mattress that is prone to bedsores, or a mattress with inadequate firmness or made of unsuitable materials , can also contribute to back pain and other health problems. A mattress that is not compatible with the type of mattress may also be to blame.
How do you choose the right mattress?
For more information on how to choose the right mattress, see the separate article.
What should I choose a grate for?
For more information on how to choose the right grate, see the separate article.
The most common sleeping positions include:
Sleeping on your back and side is healthier than sleeping on your stomach. This is because it is easier to keep the spine properly supported and in a healthy curve in these positions. It is not under unnecessary pressure, and so your muscles can relax and recover.
One of the healthiest positions is sleeping on your back. What should you know about it?
When sleeping on your back, your spine is in one plane and your body weight is evenly distributed. Therefore, it does not cause pain in the cervical spine or back. If you prop yourself up with a pillow while sleeping on your back, you can relieve a stuffy nose from a cold or allergies.
Sleeping on your back is one of the best positions if you have back or cervical spine pain. A well-chosen pillow will help you with your cervical spine pain. The best choice is an anatomical pillow that supports the neck and prevents the head from tilting.
This is an ideal position for people who suffer from heartburn. The digestive system in the supine position drops from the mouth to the stomach, so stomach acids have no chance to rise up.
If you want to prevent wrinkles, sleep on your back. Your face isn’t pressed into a pillow or mattress, so your skin doesn’t strain unnecessarily.
If your back hurts in this position, it may be because there is a gap between your lower back and the surface of the mattress. This causes uncomfortable tension in the lumbar region. Prop yourself up with a thin pillow or place a pillow under your knees. This will relieve pressure and support the natural curvature of your spine.
Conversely, the supine position is not the happiest choice for those who suffer from sleep apnoea (breathing stoppages during sleep). This is because when sleeping on your back, the tongue and soft tissues in your throat “sink” backwards, blocking your airway. People also snore frequently for this reason.
On the back should not sleep in late pregnancy future moms. As the baby grows in them, the pressure on the heart increases and blood flow is blocked.
If you sleep on your back, get a taller, medium-soft pillow in an anatomical shape. Choose a soft to very soft mattress from the mattress range.
Good advice: If you sleep on your back, try to keep your arms evenly along your body. If you sleep with one hand on your forehead, for example, your spine will be misaligned and result in back pain.
The sideways position is the second most popular and healthiest. It promotes a healthy curvature of the spine and is the position that best counteracts back pain.
Pregnant women like to sleep like this. Sleeping on their side relieves the pressure caused by the growing tummy. It is recommended for pregnant women to sleep on their left side. We write more about this sleeping position in pregnancy in a separate chapter below.
It is also chosen by people who struggle with back and cervical spine pain. In this case, it is recommended to put a pillow or blanket between the knees. People who snore or suffer from sleep apnea also sleep on their side. This position does not block the airways.
People who suffer from hip and shoulder pain should not sleep in this position. It is these parts that are exposed to excessive pressure. Sleeping on your side can contribute to the formation of wrinkles due to the pressure of your face against the pillow.
For side sleepers, a higher and firmer pillow with an anatomical shape is the best choice. The head should remain on axis with the body. Since side sleeping puts the most pressure on the shoulders, hips and knees, you should sleep on a medium to soft mattress. A zoned mattress is best.
Sleeping on your stomach is considered the least healthy sleeping position because your neck is always turned to one side or the other. Yet it can have its advantages.
Sleeping on the stomach seems to be most suitable for those who snore. Snoring is relieved by opening the airways. As your ribs work against gravity, you use more energy and so you may sleep less soundly.
Pregnant women, people with back and neck pain and those who want to avoid wrinkles should not sleep on their stomachs. When sleeping in this position, your back has the least support and is also subjected to excessive pressure, which can lead to pain when you wake up.
To get the best sleep on your stomach, you need a firm mattress that doesn’t allow your stomach and hips to sink down unnecessarily and put strain on your spine. Choose a pillow that is as thin as possible or sleep without a pillow. This will prevent your neck from craning sideways or your head from tilting. Also place a thin pillow under your hips. This will straighten your spine and relieve pressure.
If you are pregnant, sleep on your left side. The left side allows proper circulation of blood in the heart. In addition, it prevents pressure on the liver, promotes healthy blood circulation to the fetus, uterus and kidneys. In this position, nutrients reach the baby better through the placenta. The kidneys are lightened, and so more easily carry toxins away from the body.
When sleeping on your side during pregnancy, you should keep one or both knees bent to benefit your back. Your support system will be most relieved if you put a pillow between your knees and under your stomach. You can also use a pregnancy pillow to support your whole body.
In early pregnancy, it is also possible to sleep on the stomach. However, with a growing belly, this position becomes less comfortable. In the advanced stage of pregnancy, sleeping on the back is also not recommended. This is because the baby increases the pressure on the heart and prevents smooth blood flow. Sleeping on the back can cause a decrease in blood pressure and feelings of nausea.
Partner positions are a special chapter. There are many of them and each one may suit a different one. Choose the most suitable one according to the following factors:
Both partners should sleep in the sleeping position that best suits them and does not cause them health problems.
The healthiest sleep positions are on your back and on your side. In these positions, your spine is in its most natural position, so there is no overloading and consequent pain. Sleeping on your stomach is the least advisable, when the spine is extremely loaded. The cervical spine suffers the most, due to the head rolling to the side. Support each sleeping position with a suitable pillow and a properly chosen mattress.
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