We’ve all experienced poor sleep times, regardless of whether it was due to stress, life changes, bad habits, or other factors. Your sleeping position can affect your quality of sleep and your health during the day.
Nearly two-thirds of adults(Opens in a new window)You can sleep on either their right or left side. Rolling into a ball to fall asleep seems like the best way to get the 7 to 8 hours of sleep that most adults require. But is it good for you to sleep on your left side? Is it really important which side you prefer?
Jay Meadows (PhD), co-founder of The Sleep Clinic and sleep physiologist, was our contact. sleep school(Opens in a new window)to uncover the pros and cons of side sleeping—and also find out the best position most people can fall into at night.
What are the benefits to lying on your side?
Meet the expert
Dr Guy Meadows, a sleep physiologist, holds a PhD (PhD), from Imperial College in London. He is also co-founder of The Sleep School. The school has helped more than 250,000 people with their insomnia through natural methods. Dr. Meadows is a tireless advocate for chronic insomnia. He has presented workshops and attended workshops over the past 20 years.
Side sleeping has many health benefits. These are mainly related to the mouth and breathing.
“If you have sleep apnea or snoring, this is the best place for you and your partner.[Side sleeping is]It is recommended for patients with severe sleep apnea or snoring.
Dr. Meadows recommends that anyone suffering from GERD should sleep on the left side. Research has shown(Opens in a new window). If you are prone to acid reflux or heartburn and sleep on your right side, stomach acid can leak into your esophagus causing discomfort and burning.
Dr. Meadows states that “it’s better for digestibility since our stomachs are on the right side.” Studies have shown that reflux is worse if you sleep on your left side. While digestion slows down when you sleep, this process still works all the time. “Night”
What happens when you lie to your side?
While lying on your side to sleep can help with acid reflux and snoring, it is not good for your spine or back.
Dr. Meadows explains that sleeping on your side “can put stress on the lower back. It pushes the spine out of its neutral alignment, thus increasing the chance of aches and pains in the morning.” This is especially the case if you cradle your knees into your body because your spine is no longer elongated, as it is during the day.
What if you find this position the most comfortable, but you are starting to have a bad back? “Putting a pillow between the knees is often a great way to reduce stress on the lower back,” says Dr. Meadows, as it will reduce any stress on the spine and hips.
You should also ensure you have a good night’s rest. Best mattresses for side sleepersIt provides support for your spine, as well as cushioning along your hips and shoulders to ease pressure.
If you are pregnant, should you sleep on your side?
If you are pregnant, it is a good idea to sleep on your side. This is especially true when your baby grows.
If you lie down on your side, more blood can flow to the baby. You can search from several studies, including this one. Sydney from 2015(Opens in a new window)I concluded that it is safe to sleep on one’s side, especially for women in their third trimester. Research has shown that women who sleep on their backs, especially in the third trimester, are at greater risk of stillbirth.
The best position is on your side with your legs bent. But does it really matter which side?
According to Dr Meadows: “Research on pregnancy shows that sleeping on your left side increases blood flow from mother to baby, although it is interesting that reconsidering(Opens in a new window)They went out in 2019, analyzed all data, and found no difference. It all comes down to preference.
Why are some people in fetal positions?
Sleeping on your side, in the fetal position, as we did in the womb, is a popular position—especially among people who struggle with insomnia. Dr. Meadows explains that this is a matter of safety.
“People like to be curled up in a ball—perhaps because there is some kind of sense of safety or security. Our ability to be aware of what is going on is fundamental to our survival.”
“We know there are many reasons insomnia keeps people awake—one of which is that they’ve learned to associate the night with danger. So, there’s definitely that kind of connection to being in the fetal position in the womb.”
What is the best position to sleep?
Although it can be harmful for your lower back, sleeping on your stomach can help those with acid reflux or other serious conditions like sleep apnea. If you are not suffering from any of these conditions, however, sleeping on your stomach is best for your spine and overall health.
Some people find it uncomfortable to sleep on their backs. However, this will ensure that your spine is straight and you have a better night’s rest. The worst position for health is to sleep on your front. It will cause a natural curve to your back over time. Most of us find our stomachs are where we gain the most weight.
Dr. Meadows insists that rest is key. “Unless there is an overriding medical condition, I will choose to sleep in the position you find most comfortable.”
It is vital that you get enough sleep. best rankTo suit your sleeping style, you can choose File. This will ensure you get the pressure relief and support you need. You can also choose File loftTo make your bed as comfortable as possible.
Finding The best pillowIt is important to have a good night’s rest by ensuring that your dominant sleeping position remains the same. You can do it Simple testTo check if your pillow is the right one.
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