The 3 Most Popular Sleeping Positions And Their Health Impacts

The 3 Most Popular Sleeping Positions

Are you struggling to get a restful sleep at night? Do you wake up in the morning feeling restless? Or wake up with numbness in your arms or shoulder or back pain? If yes, then it’s time to change your sleeping positions, which significantly affects your quality of sleep and health! Find out what is the best sleeping pose for you.

Earlier I have discussed different sleeping positions and what they reveal about your personality. In this post, the focus is on the best sleeping positions to enjoy a good quality of sleep and alleviate health issues like shoulder pain or back pain. Read on to know how the right sleeping posture can make a big difference in your life. 

Here are 3 popular sleeping positions and their health impacts

1. Sleeping on your back

Kudos to all who love to sleep on their backs! This is a healthy sleeping pose also known as the supine position. It keeps your spine, head and neck aligned and evenly distributes your weight. There is no pressure on your joints, neck, shoulder, belly or jaw. The supine position ensures a comfortable and relaxing body posture that helps you feel good when you wake up!

Health benefits of sleeping on back:

  • Reduce discomfort by lessening compression and pain from chronic pain conditions, or old injuries or other health problems.
  • Help relieve hip pain, knee pain, arthritis, fibromyalgia, bursitis and heartburn. 
  • Relieve from stuffy nose or sinus buildup.
  • Sleeping on your back with elevated head alleviates facial pressure and headaches.

According to sleep experts, some back sleepers may experience low back pain. It is recommended to try other sleeping positions or consult a doctor for a better solution.  

When your face is placed against the pillow, there is a chance for stretching and compressing the skin resulting in facial wrinkles. On this note, back sleeping is more beneficial for facial skin than sleeping on your belly or side.

Tips for sleeping on back:

  • Use a wedge pillow to avoid any sort of discomfort or elevate the head of your bed 6  inches with bed risers – a good practise for people with heartburn and stuffy nose. 
  • Avoid pillow heights that disturbs the natural curve of your neck or alignment of your spine. When placing your head on your pillow your chin shouldn’t tilt to your chest. 
  • Elevate your knees with a pillow – This  will protect your lower back by keeping your spine in a neutral and supported position.
  • Place your arms in a goalpost position.
  • Keep your legs hip-width distance apart.
  • Avoid lying flat on your back without a pillow – it will increase nasal congestion. 
  • Avoid sleeping in this position if you are pregnant or have sleep apnea or GERD.
For Those Who Have Trouble Sleeping Researchers Say That 1 Week Of Camping
The 3 Most Popular Sleeping Positions And Their Health Impacts

Also read What Your Sitting Position Says About Your Personality

2. Sleeping on your belly

If you are a belly sleeper, then I have bad news for you! 

It’s an unhealthy sleeping posture also called prone position. It makes you restless, since the majority of your body weight is around your centre, that core pushes into the sleep surface even more. You toss and turn to balance your neck, stomach and spine, but end with unsatisfactory sleep. This asymmetrical sleep posture puts strain on your spine in the wrong direction. 

However, stomach sleeping does offer a small benefit: it keeps your airways open by removing any fleshy obstructions. If you have sleep apnea or a snoring problem, belly sleeping offers great relief. 

Also read 10 Types Of Physical Pain Indicating Emotional Problems

Health issues of tummy sleeper

  • Restlessness due to poor quality sleep
  • Neck pain
  • Lower back pain
  • Numbness, tingling and nerve pain
  • Risk of facial wrinkles 

Tips for sleeping on belly:

  • Either use a flat pillow (tuck under your pelvis to help relieve pressure) or none at all.
  • Don’t lift your legs up with bent knees that will put more strain on your back.
  • Place your arms in a goalpost position.
  • Turn your head in alternate positions to avoid neck stiffness.
  • Don’t tuck your arms underneath your head and pillow. Else, you may suffer from tingling or pain or numbness in your arm or shoulder joints. 
  • Avoid sleeping on your belly if you are pregnant or suffering from neck or back pain. 
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