Sleeping is an important part of your routine. It acts as fuel and helps you to feel fresh and perform your work better. We should sleep for at least 8 hours. Even if your routine does not allow you to sleep for 8 hours at a stretch, you can compensate for it by taking a nap in the evening or the afternoon if your routine allows you to. If not, try to sleep early at night and complete a minimum of 8 hours of sleep. Sleep can not only affect your performance but also your mood and health.
The perfect sleeping position is not a one-size option for everyone. After all, people sleep in various ways. Each person has various needs and people find different sleeping positions peaceful and relaxing. Remember more than 8 hours of sleep, its more important to find your ideal sleeping position. Even though relaxing is necessary, note that our lives are evolving significantly. As we age, our body is evolving and we are all getting older. If we are to sleep peacefully, it is also important to adapt our sleep positions with the vicissitudes of life.
It could be the key to boost the quality of your sleep if you sleep in a new position. But if you’re not okay with that, don’t rush it. You should even aim to adjust your ideal sleep location to ensure you get the most out of it.
Best sleep positions
Sleeping in a wrong manner can cause neck or back pain or worsen it. It may also block the respiratory tract, leading to complications such as blocking sleep apnea. In a certain study, the wrong position in your sleep can lead to toxins filtering more slowly out of the brain. The following is a list of best sleeping positions one can adopt according to their needs:
- Sleeping like a fetus
This is the most common sleeping position. Sleeping like a fetus has many advantages. It is not only excellent for lower back pain or pregnancy, it can help alleviate snoring by sleeping as it does not block the respiratory passage.
Sadly, there are certain downsides of sleeping in the foetal position. Make sure you have a reasonably loose posture, otherwise deep breathability while you snooze can be reduced. Also, sleeping in a rigid foetal position can leave you sore in the morning when you have problems with joint pain or rigidity.
- Sleeping on your stomach
Around 7% of all people sleep on their chest or belly, facing their beds and mattress. Often that is referred to as the comfortable position. It can make snoring easier by removing fleshy obstacles from your respiratory tract. However, it can make you vulnerable to other medical problems and therefore it might not be the ideal position for you. When you sleep on your stomach, your neck and spine are not neutral. This can lead to pain in the neck and back. Further, sleeping on the stomach can put nerve pressure and cause adrenaline, tingling, and nerve pain.
If you sleep on your stomach, it is suggested to switch to a better sleeping position which will not expose you to any harmful side effects.
- Sleeping on your side
It turns out that it’s pretty good for you to sleep on your side — particularly if you’re on the left. It can not only help to reduce snoring but can also help to reduce heartburn.
Over two days, an older study examined ten people. The first day, after eating a fatty meal, participants relaxed on their right. On the latter, they shifted to the left. Although this was a small study, researchers found that heartburn and acid reflux increased by sleeping to the right, which indicates that there may be good reasons to turn side to leave at night.
If you choose to sleep on your side, make sure you choose a comfortable pillow to prevent pain in your neck and back. Sleep on either foot, but don’t be scared of switching to another place if it doesn’t fit for you.
- Sleeping on your back
The benefits and drawbacks of back sleep are also present. This is called the supine position by sleep experts.
Sleeping on your back has certain health benefits. You have a neutral location on your head, neck and back, making you less likely to have a pain on the neck. You are considered the safest resting spot for heartburn to sleep on your back with your head up slightly with a small pillow.
Some people sleeping on their back can have low back pain. It can make back pain severe, too, so for lower back pain, this is not the best sleep position. Sleeping on your back will make these symptoms much worse if you are suffering from snoring or sleep apnea. During the postpartum period, women should stop this position.
- The soldier position
The sleepers lie on their shoulders in this position and the arms are down and close to their bodies. Around 8% of people are sleeping like this. This one is a mistaken choice and will discourage you from falling asleep in a pleasant evening. Speak to your doctor if you don’t get enough rest by snoring.
- The spooning position
For couples, spooning means a side sleep position; the person in the back keeps the individual in front close to the body. This one has its benefits and drawbacks just like other positions. With regard to drawbacks, couples can wake up and sleep more often, as your partner is more likely to fidget.
But spooning also makes it possible to cuddle with oxytocin activation. This hormone facilitates attachment, reduces tension and can help you sleep faster. It is enough to cause oxytocin release for as little as 10 minutes.
According to a study on an average, a person spends one- third of his life sleeping. While some of us do it more than others, what matters more is not the hours of sleep solely but our position as well. You will suffer in terms of your health, well being and performance, if you have difficulty sleeping. Moreover, sleep deprivation can expose you to some severe health implications.
Following a safe and healthy sleep routine, in terms of hours and position of sleep can help to improve your sleep and also your health, mood and work. Here are some dos and don ts for a healthy sleep routine.
- Excess caffeine avoidance
- Include daily workout
- Take a minimum of 8 hours of sleep
- Avoid screen at night