Best and Worst Sleeping Positions

The sleeping position also part of good health. How you sleep affect or promote your body. Pregnancy or some other health problem also change your sleeping position. The sleeping position also makes a difference in how you feel after waking up.

Sleeping in the wrong way can cause back pain. It may also block the airways of the lungs and leads to sleep apnea. Some research recommends that the wrong sleeping position may cause slow toxins filter to the brain.

Supine (Back)

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Supine sleep happens when an individual is lying flat on the back. Legs are generally reached out in a neutral position. The arm may lie flat by the sides of your body. They may also flex with the hands around the torso. Arms may also be elevated over the shoulders with the hands kept by the face over or the back of the head or outstretched to your sides.

Pros

If you can breathe well during sleep, it may be a good sleep position. The body may be fully supported by the pillow and mattress. With a supportive cushion or pillow kept at the knees may help to lower the pressure and musculoskeletal pain.

Supine sleep may be beneficial if you feel chronic back, shoulder, neck, hip, and sciatica pain.

With the feet elevated above the heart, it may relieve the peripheral edema, which is swelling of the ankles and feet. It also lowers the congestive heart failure. It is one of the preferred sleeping position for babies to lower the risk of sudden infant death syndrome.

Cons

For different people, supine sleep is good. However, those with difficulty breathing during sleep may feel that lying on the back makes it worse. It may also cause louder snoring. Mouth breathing and nasal obstruction may also make the lower jaw and tongue to more quickly shift back and obstruct the breathing. It may also increase sleep apnea symptoms.

Here are conditions may get worse and leads to sleep apnea linked with supine sleep:

  • fatigue
  • Sleepiness
  • Snoring
  • Insomnia
  • Dry mouth
  • Urination at night
  • clenching or Teeth grinding
  • Short-term memory loss
  • Attention-deficit-hyperactivity-disorder
  • Hearing loss
  • Mood disorders
  • Glaucoma
  • post-nasal drip
  • Chronic sinusitis
  • Heartburn
  • gastroesophageal-reflux-disease
  • Atrial fibrillation
  • Palpitations
  • Hyperlipidemia
  • Diabetes
  • Heart attack risk
  • Heart failure risk
  • Stroke risk
  • Hypertension

Back Sleeping Benefits

Sleeping on the back provides the best shot for resting spine in its natural position. The entire skeleton will feel good for sleeping over back because the arms, shoulders, and legs will not be jammed under the weight of the body.

How to Make the Good Sleeping on Your Back

If you have a snoring problem, either try another position or try some snoring treatment like mouthpieces and nasal strips. Do not neglect to get an ideal mattress that gives the best spinal alignment.

Left Side

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Left side sleeping position is also called a lateral position where the torso and head lying on the left side. The arm may be kept under the body or somewhat front or stretched with some pressure on the left shoulder. The legs may be piled with left leg under or slightly reeled. In a fetal position, the legs are flexed, and the knees are drawn to the upper body.

Pros

This sleeping position prevents the extreme effects of supine sleep and may be important to remedy sleep apnea and position-dependent snoring. Breathing may be optimum by sleeping over the left side. If a right-sided joint is causing pain, it may be relieved in this position. Sleeping on the side can also promote spooning, which is lying near side by side with a partner in bed.

A female with pregnancy may keep a pillow under their stomach or between knees to relieve this position pressure over back and bladder.

Cons

The left lateral position is not suitable for everyone. When sleeping over the left side, the internal organs in the thorax can have a shift. The lungs put a heavyweight on the heart. It increases the pressure, which affects the heart function, which may lead to heart strain to heart failure. The heart may respond to raise the pressure by increasing kidneys functions, urination at night. Pressure over the nerves in the left leg or arm may cause different problems. Chronic lateral sleep may cause shoulder, lower back, and hip pain due to the curvature of the spine.

Right Side

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In this side position, the body is positioned with the head and torso lying over the right side. Like before, the arm may be under the body lying on the right side. As earlier, the arm may get under the body or maybe lightly forward or stretched, with extra pressure at the right shoulder.

The legs may be accumulated, with the right leg underneath, or slightly wavered. In a fetal position, the legs are flexed, and knees are drawn to the upper body.

Pros

Similar to left lateral sleep, sleeping over the right side prevents the adverse effect of supine sleep. If a left-sided joint like hip or shoulder is causing pain, it may be relieved in this position. The right side also offers the opportunity for bed partners to fondle, if they are facing to their right.

Cons

With gravity shifting the inner organs to the right, the heart will shift the mediastinum near the right lung. It will lower the lung volume, and this may be essential in certain pulmonary conditions. The reduced volume may reduce the blood oxygen levels and strain the cardiovascular system in people with other health problems.

The strain on the nerves of the right leg or arm may cause to compress neuropathy or injuries. As with left lateral sleep, sleeping over the right side may affect the right should, right hip, and lower back pain.

Side Sleeping Benefits

Side sleeping is the best way for cuddling and pillow talk. Additionally, research recommends that sleeping over your left side is noticeable to your right. This unique arrangement of internal organs is helpful. Left-side sleepers may notice the benefits in improved digestion and the blood flow. Side sleeping can also lower the heartburn.

How to Sleep on Sides Like A Pro

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The side sleeper secret is to manage your back as straight as possible. The best way to get this, big relaxation comes from the mattress. Find a mattress, which supports the curvature of the body while still getting the pressure points of your hips and shoulders. Other beneficial side-sleeping techniques are to keep a pillow between legs and use a tall pillow, which aligns the neck better with back.

Side sleepers often get shoulder pain because of more pressure on the rotator cuff. The key to fight with shoulder pain besides turning over is the right pillow height and your arm position. Take a pillow, which gives good support for your neck and has sufficient height to adjust the spine arrangement. You can also practice an arm sling to bed to grasp the shoulder in a comfortable pose from the night.

Prone (Stomach)

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Lying on the stomach is the least common type of sleep position. The face is moved to one side or the other to help to breathe. The arms and hands may be tucked under, positioned at one’s side, or stretched outwards to the sides. The legs are generally stretched and not stretched outside toward sides. The legs are generally stretched and not flexed.

Pros

As with side sleep, likely to positioning can help to prevent the extreme consequences of supine sleep. It also limits the organ shifts that happen with the thorax.

If the surface being rested on isn’t especially open to, lying on the milder piece of the body (especially the chest and stomach) might be liked. Tucking arms near the body can give mental solace and moderate warmth. Inclined rest may likewise be liked to ease severe musculoskeletal pain.

Cons

This position may cause neck pain and strain linked with muscles of the shoulder or upper back. Pressure on the nerves between the hands and arms may cause problems. Breathing may be slightly compromised because of body weight lowering volumes by restricting the movement of the diaphragm and rib cage.

Stomach-Sleeping Benefits

Stomach sleeping can lower snoring and benefit to sleep apnea. Additionally, different mattress huggers find sleeping face down more comfortably because of the fluffy and soft feeling against their bodies and faces. When a sleeping position is comfortable, you remain in longer, not turning over like you are on a spit roasting on an open fire.

How to Make Stomach Sleeping More Comfortable

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If sleeping over your stomach is best to get quality sleep, then here are some ways to make it more comfortable:

Replace a thick pillow with a razor-thin pillow.

Keep a pillow under the pelvis to include the spine curve.

Perform stretches in the morning to relieve back pain.

Upright

It is also possible to sleep with the head lifted concerning the body. It may be done by sleeping in a recliner. A sleeping wedge pillow may also elevate the head during sleep. Adjustable beds, including special mattresses, may also be used to raise the head over the body during sleep. The degree of head elevation may differ, but most benefit from elevating the head by 20-30 degrees.

Pros

Elevating the head during sleep may lower the collapse of the airway, and it may reduce the snoring risk and problems linked with sleep apnea. If positioned correctly during upright sleep, it may ease the pain. 

Cons

It isn’t probably going to alter the situation through rest. It is difficult to rest horizontally with the head raised by an agreeable degree around evening time. Accordingly, the advantages of sleeping on the left or right side cannot be figured out. It is conceivable to rest in a lying position. The cons of lying rest may, in any case, be accessible, if you inhale from the mouth.

Best Sleeping Positions for Diverse Health Issues

Rest is a basic time for the body to ease muscles and recover power. In any case, when damages and throbs influence your rest, it can initiate a lack of sleep with time and lessen well being. Here is the resting position for different well being conditions.

Back Pain: Best Sleeping Position

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The best position for common back pain is side sleeping by keeping a thin pillow between knees. The pillow helps your pelvis, hips, and spine aligned. Include a thicker pillow on your chest to balance shoulders squared. In the side sleeping position, you are connecting the body in a more neutral position, much like standing or sitting, but without entire gravity squishing vertebra together.

If side sleeping does not benefit back pain, try the sleeping on back position, using a thin pillow or a rolled-up towel, which should support knees. The towel or pillow balances the back curve during equally distributing weight across the hips. The result is fewer muscles and joint strain and more relief. 

Lower Back Pain: Best Sleeping Position

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The good position for lower back pain is a side sleeping position by supporting with knees, shoulders, and hips. For lower back pain from a herniated disc or degenerative, try the fetal position. Damaged discs grind or push on the links of sensitive nerves winding between vertebrae. The fetal position opens up bulging or pinched spot, relieving pain, pressure, and provide good sleep.

If you are a stomach sleeper with bulging discs or degenerative, try keeping a pillow or rolled-up towel under the hips. The extra support to the body opens up the discs stretched to relieve pressure on the lower back nerves near the L4-L5 vertebrae, which is a common site of strained muscles and pinched nerves. You may need to balance your head pillow if this new position puts extra pressure on your shoulders and neck.

Shoulder Pain: Best Sleeping Position

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A good sleeping position for shoulder pain is the stomach or back position. Side sleeping is to increase the pain. It keeps your shoulder in an uneasy position as it raises the pressure. During the night, both of these forces extend the ligaments and tendons, which produce rotator cuff. The shoulder joint also gets a beating, as the pressure includes eight hours of tears and wears. Hug a thick pillow for supporting shoulder. The extra fluff will help the bad shoulder, keep it upright and square, and not collapsed over Quasimodo style.

Broken Humerus

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The best sleeping position for a broken humerus is over your back, raised with a pillow or sitting straight in an armchair. When sleeping straight, make your upper arm hang free as possible, rather than resting it on pillows. Supporting with a pillow may force your shoulder upwards and cause pain. If you sleep over the back, keep a small pillow behind your shoulder or elbow for additional support.

If you are a side sleeper with a torn humerus, try your good side for a comfortable rest. You will find the new position more resting if you assist the arm with a pillow, which will comfort the pressure and help the fracture.

Neck Pain: Best Sleeping Position

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The best sleeping pose for neck pain is either on the side or back. While sleeping on the back, use a flat pillow to rest your head. Use a small, rounded one pillow to support the natural curve of the neck. If you sleep over your side, use one pillow, which keeps the neck straight. You can also buy the pillows online, which work on getting these intricate neck shapes for you.

Stomach sleepers can also relax without a pillow. But this sleep scenario keeps the onus on the mattress to balance the head and neck. Choose a good mattress that will assist your pressure points, or you will be passing neck pain in the back. 

Sleeping with Sciatica

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The good sleeping position to treat the sciatic pain is the side and back sleeping position, with pillow support. Make sure you have a firm and soft mattress. You can also consider buying a new mattress.  Some people also reported that sleeping on the floor helps to relieve the sciatica symptoms.

For back sleepers, keep a pillow under the knees to support the hip and leg weight. Some back sleepers also find keeping a pillow to sides helps to relieve pain.

For side sleepers, flex your top knee until it’s at a 90-degree angle to the body like you are about to keep on a waist-high platform. Support your legs with sufficient pillows to place your hips square. You may want to keep a pillow between arms to manage position all night.

If you are a stomach sleeper flex on making it work, then make sure to use pillows or rolled-up towels or similar bedding to balance hips and neck. 

Sleep Apnea: Best Sleeping Position

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A good sleeping position for people with sleep apnea is on the sides. Side sleeping helps to prevent blocking airways and unobstructed the throat muscles during sleep. Stomach sleeping also increases the apnea symptoms, but side sleepers benefit from digestion and reduced neck pain. When sleeping on the sides, use a pillow to support its shape, neck, and let air circulate freely in the body. Additionally, you are less likely to roll over on the back in the centre of the night if you can manage a comfortable side sleeping position.

Sleep Position for Snoring

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The best suitable sleep position for snoring is side or stomach sleep by keeping neck and head well aligned and supported with pillows. Both sleeping positions help to open your nasal passages during sleep in the throat muscle. Proper spine and neck alignment also increase air flowing and reduce neck pain.

If the stomach or side position does not work, try putting the back or bed, so you are lying more upright. Pressure will pull the soft membranes of your tissues of the airway down and away from the throat back. Recliners are comfortable to get this position, but your back and neck may get some not-so-nice thing.

Good Sleep Position for People with Cough

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People with cough can sleepover back by keeping the upper body raised. When you sleep horizontal, the gravity build up the mucus in the head, and lungs and make a cough worse. Do not fight the gravity and use it to your benefits. Comfort in the raised position can be challenging without a fancy adjustable bed. Comfort in the raised sleeping position is challenging without a fancy bed. Get roughly a similar raised effect using a pillow.

Sleep Position for Indigestion

Sleep your left side to reduce indigestion. If you want to increase stomach breakdown, then sleep on your left side. Your stomach digests food more efficiently on the left side. While lying on the left side, that eaten mozzarella forms a nicely coiled mass, and your digestive juice works their magic efficiently. On the right side, food particles and stomach acids spread out, even dropping into our esophagus and cause heartburn. Back sleepers who raised their upper body can also get the same digestive benefits as side sleepers, but the position is not good for comfort.

Sleeping Position to Prevent Acid Reflux

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Laying on the left side supports to stop the acid reflux. Heartburn happens when stomach acids get back in the esophageal sphincter and into the top esophagus and your throat.

Back sleeping is another way to lower the reflux. Raise your upper body with pillows on your bed with wooden blocks. Another position with gravity pulls the alien xenomorph juices back to its place in the stomach.

Sleeping Position for Pregnancy

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Sleep on your sides, during pregnancy, said by Mayo Clinic. Lateral sleep positions improve blood circulation and relieve pressure on the liver. You can further assist the blood circulation when flexing legs and adding keeping a small pillow between knees. Gravity is the enemy for sleep, and the pillow is a best friend. Provide good support to your growing belly with a soft and small pillow and one near the chest to stop the pull and tug on the sensitive and growing breast.

Sleep Position for Period Cramps

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Sleeping on your back is best for period cramps. Keep a pillow under your knees to ease the lower back cramping and pressure. Stomach sleeping may jam, but when menstrual cramps occur, the face-down position puts extra pressure on the uterus. Side sleeping like fetal position applies more pressure. Also added gravitation pull the sore breast. Therefore, keep a pill up your chest.

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