You may not be too aware, but your body instantly curls up into a comfortable position when you sleep.
Do you find yourself consistently sleeping on your side, back, or stomach? Is there such a thing as the most comfortable position for sleeping? Could a specific sleeping position be better than the others? If you’re wondering about these things, you're in the right place.
In this guide, we’ll talk about the basics of the most common sleeping positions, their benefits, and the applicable mattress and pillow solutions to support them.
The Most Common Sleeping Positions
There are three common positions when sleeping: side sleeping, sleeping on the back, and stomach sleeping.
Side Sleeping
Side sleeping is the most common position for adults. This is when you sleep on your left or right side. This position is helpful for your back since it keeps your spine in a relatively neutral alignment, just like when you are standing upright. Side sleeping can also benefit people with back pain.
Specifically, sleeping on the side can be helpful for:
- People with back pain
- Pregnant women
- Elderly
- People who snore
- People with sleep apnea
- Sleepers with acid reflux or GERD
Experts recommend side sleeping for pregnant people to relieve the pressure of the growing belly while allowing the proper circulation of blood for both the parent and the child.
However, sleeping on your side can put pressure on your shoulders and hips, as they receive most of your weight. Prevent this by choosing the right mattress and pillows for your sleeping position.
Best Mattress for Side Sleepers
If you are a side sleeper, your shoulders and hips are at risk of laying flat on the mattress, which can take a toll on your sleeping posture.
To fill the gaps between your hips, shoulders, and sides when sleeping, choose a mattress that can follow the natural contour of your body when you lie down. Soft to medium mattresses are best for side sleepers who need the right contour for the heaviest parts of their bodies. Memory foam mattresses also provide proper pressure relief for people who sleep on their sides. Latex and hybrid mattresses are also appropriate for side sleepers.
Best Pillow for Side Sleepers
While your pillow preference is important, some pillow types are more beneficial for side sleeping than others. When sleeping on your side, your goal should be to fill the gap between your neck and shoulders. A medium-firm to firm mattress with the right loft will beautifully hold its shape while supporting your sleeping posture.
Many side sleepers tend to hug or place a pillow between their legs when sleeping. This not only improves their comfort but also helps to maintain the spine's neutral alignment, especially in the foetal position. This is also helpful for people with back issues.
Back Sleeping
Another popular sleeping position is back sleeping, which, like sleeping, is a healthy position for your back. If you have issues with your shoulders, try sleeping on your back to relieve the tension.
Back sleeping is also called the supine position. When sleeping on your back, your spine receives the proper rest in an elongated position while properly distributing your weight around the mattress. This prevents back pain and muscle aches when you wake up.
Compared to side sleeping, back sleeping is more beneficial for your skin because of the lack of contact with your pillow or mattress. Not pressing your face against the pillow can also prevent the formation of wrinkles.
Pregnant people or heavier adults may struggle when sleeping on their backs. It’s also important to avoid this position if you have sleep apnea.
Back sleeping is helpful for:
- People with shoulder and neck pain
- People with back pain
- Preventing acne breakouts and the formation of wrinkles
- Sleepers with a stuffy nose
Best Mattress for Back Sleepers
Compared to side sleepers, back sleepers may prefer a medium to a medium firm mattress to maintain a healthy amount of pushback for the lower back while still maintaining the best amount of contour for the pressure points.
Back sleepers can choose from a range of mattress options, from memory foam to latex, to pocketed spring beds. If you are looking for an eco-friendly option, you will love the natural and bouncy feel of a latex mattress. A memory foam bed provides the hugging comfort that many sleepers also prefer. When sharing a mattress or if you simply want personalised pushback support without trapping heat on your mattress, a pocketed spring mattress is an ideal choice.
Best Pillow for Back Sleepers
Sleeping on your back is a healthy way to alleviate neck pain. However, sleeping on the wrong pillow can worsen the pain.
The right pillow for back sleepers should not be too high or too firm. This is to just slightly elevate your head without forcing your neck to create a straining arch.
Stomach Sleeping
Sleeping on your stomach can have more drawbacks than benefits. While stomach sleeping may relieve snoring, it can greatly take a toll on your lower back since it forces your spine to create an unhealthy bend when your stomach sinks into the mattress. You are also more prone to neck pain when sleeping on your stomach while twisting your neck on your side. Not to mention, this position is notorious for wrinkle formation and acne breakouts.
If you find yourself sleeping constantly on your stomach, try altering this habit and switching to a healthier sleeping position.
While working on this habit, choose a firmer mattress or place a pillow under your stomach to prevent your spine from sinking into an awkward position. Sleep with a thin pillow or no pillow at all to avoid adding to the pressure on your neck.
Takeaway
Not many people pay attention to their sleeping position until they finally experience pain and inconvenience. Truthfully, your sleeping position can greatly affect the quality of your rest and overall health. Create a sleep environment that is fitting for your preferred sleeping position so you can enjoy a restful and healthy snooze.
This guide is made for educational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified medical professional with regards to your sleep health.