Sleeping allows the body to recuperate from the day’s activities and stress. Every person has his or her own comfortable sleeping position; however, not all positions are recommended because sleeping in a bad posture can further cause injury to your body and lead to musculoskeletal complaints such as neck pains and back pains, sending you to your local Tampa chiropractor. Furthermore, certain positions may lead to facial problems such as wrinkles. To help you identify the best sleeping position for you, the following are the best and worst positions for sleeping:
Best Sleeping Positions
- Supine position with no pillow
By far, the best sleeping position is lying on your back with no pillow because it reduces the risk for back pains and neck pains. When you lie on your back, the firm mattress follows the normal contour of your spine supporting the spinal joints and preventing poor spinal positioning. Also, it reduces acid reflux as the throat is in a neutral position. Moreover, it also minimizes wrinkles because the face is off the pillow and nothing pushes against your face. If you can’t sleep with no pillow, you can use one fluffy pillow and make sure that your head is not elevated by one or two inches as this will strain your neck.
- Sleeping on your sides
Another excellent sleeping position is a side lying position either on the left or right side. Sleeping on the left side is best for those suffering from heartburn and indigestion. It is also beneficial for pregnant women as the weight of the body is lifted from the right side of the heart preventing edema and also improves blood circulation to the placenta and the fetus. On the other hand, sleeping on the right side helps those who snore and also relieves back and neck pains. Generally, a side lying position is more recommended than sleeping on your tummy; however, it can still produce negative consequences such as wrinkles on the side where you slept.
- Fetal position
The fetal position is sleeping on your side with the knees bent towards the chest. This position promotes the natural curves on the back and also stretches the back for pain relief while sleeping. Placing pillows between the legs in this position further enhances comfort.
These sleeping positions are generally the best positions to sleep. However, also make sure to change positions while you sleep to promote circulation in various parts of the body.
Worst Sleeping Positions
Not all sleeping positions are beneficial because others can do more harm than good while you sleep. Be sure to avoid the following postures while sleeping:
- Sleeping on your abdomen
A prone position or sleeping on your tummy is the worst sleeping position anyone can employ. This position does not support the normal contour of the spine and forces the curves to bend forward contributing to back pains most of the time. Sleeping on your tummy with one pillow underneath becomes more damaging as the spine is curved more in an unacceptable way. Furthermore, sleeping on your tummy with the head turned to one side can create serious injury to the cervical spine as this creates tension on the neck and shoulder area. Those who sleep in this position complain dizziness and stiff neck most of the time prompting for more chiropractor visits. Moreover, this position can lead to wrinkles more as the face is crushed on the bed.
- Sleeping on more than one pillow
Sleeping on more than one pillow flexes the neck more contributing to neck pains and neck stiffness. Make sure to use one fluffy pillow or even no pillows at all to maintain proper alignment of the head and neck.
- Sleeping on your back with the head and shoulders on a pillow
When we sleep, the acceptable way is to have the head and neck on the pillow only leaving the shoulders flat on the bed. Sleeping with the shoulders elevated on a pillow can affect the normal curves of the spine from the neck to the trunk contributing to neck and back pains.
Aside from considering the best sleeping position, using a firm mattress is also recommended for a good night sleep and to prevent spinal problems.