We’re all chasing after a good night’s sleep. Reaching 7 hours of blissful, undisturbed sleep could very well involve placing limits on caffeine intake, drinking chamomile tea, and averting our eyes from blue light before bedtime. However, if you’re still waking up with pain in your neck, shoulder or back, it’s possible your sleep position could be throwing off your ability to start the day feeling refreshed. If you don't have any underlying conditions or musculoskeletal concerns, there’s really nothing that should prevent you from sleeping in whatever position you find to be the most comfortable. However, while most sleep positions are generally healthy, you should still prioritize sleeping in a way that supports spinal alignment. Here are some common sleep postures and who benefits from them the most.
- • Side sleeping. Sleeping on your side is generally healthy, and preferred by most people. It’s great for people who are pregnant and people with sleep apnea. It can also help reduce snoring, ease heartburn and relieve back pain. However, if you’re going to sleep on your side, it’s recommended that you place a pillow between your knees; this will help take some pressure off of the hips and maximize spinal alignment.
- • Sleeping on your back. Perhaps one of the greatest benefits of sleeping on your back is that it reduces pressure on various aspects of your spine. If you prop your pillow up, sleeping on your back can also help to reduce congestion. This position isn’t recommended if you have sleep apnea, unless you’re using a wedge pillow. If you’re pregnant, you should avoid sleeping on your back, because the weight of the uterus can put pressure on the spine and reduce blood flow to the fetus.
- • Sleeping on your stomach. This position could help with snoring, and if you’re someone who has sleep apnea, it’s better than sleeping on your back. However, sleeping on your stomach isn’t the most ideal sleep position. It can be particularly taxing on the spine, and could exacerbate back and neck pain. If you’re someone who tends to sleep on your stomach, you should invest in a firmer mattress, which will help prevent you from sinking into the bed and putting pressure on the spine.
