But, that said, sleeping on your back appears to be the healthiest method, followed by your left side, then your right one. Just try to avoid sleeping on your stomach if you can. Feel More Energy. This creates poor neck posture, warns Dr. Bang, and will result in neck pain after a while. Tucking your chin down when sleeping in a fetal position on your side produces a painful forward head position, cautions Dr. You have to keep your spine in alignment, just like your car. If you hit a bump with your car, you can still drive.
Maybe you love to sleep on your stomach. Or you enjoy falling asleep on your back watching late-night TV. Find out why these habits can lead to pain, and get tips for a comfortable, neck- and spine-friendly sleep. Salas recommends replacing old mattresses and pillows. Choosing soft-versus-hard is just a matter of preference, but aim for something supportive, she says.
If you have neck or shoulder pain, a supportive pillow designed to cradle the neck could be helpful. A bolster or pillow supporting the legs could ease pain in the lower back.
Salas adds:. By giving a little thought to positioning your body and bed, you might find your slumber is even sweeter. Pregnant people can also experience heartburn, since pregnancy causes the digestive system to move more slowly. Sleeping on the left side can relieve their heartburn, while also making it easier for their heart to pump blood to the fetus. Studies show that many people with heart failure naturally choose to sleep on their right side and avoid sleeping on the left side.
Echocardiograms of people with heart failure show that left side sleeping impacts the way the heart functions, potentially causing discomfort. People with heart failure should also avoid sleeping on their backs, since it puts pressure on the lungs and can contribute to sleep apnea symptoms.
More than half of people experiencing heart failure also have a type of sleep apnea. If your mattress allows you to sleep well and wake up feeling refreshed, then it is a good mattress for you. Mattresses that are too soft can allow heavier parts of your body, like your hips or your shoulders, to sink too deeply into the mattress.
During the night, your spine might stretch out of alignment, and you may wake up with aches and pains in the morning. As a result, a gap can form between your waist and the mattress surface. Your abdomen might sink in to fill this space, leading to discomfort and spinal misalignment.
Medium firm mattresses typically balance contouring and support for side sleepers. They allow enough cushioning for the heavier parts of your body to sink deeper into the mattress, while being firm enough to prevent them from sinkly too deeply and causing spinal misalignment. Most mattress companies offer trial periods ranging from 30 to nights.
This allows you to try the mattress out, sleep on it for a few weeks, and determine if it is the right fit. The best pillow for side sleepers is one that supports proper alignment between your neck and the rest of your spine. Your neck should stay aligned with your upper back to avoid creating any pressure or neck pain upon waking up.
If you sleep on your side and are prone to neck pain, you might want to avoid a feather pillow and opt for a supportive latex pillow instead.
Measure the space between your neck and the edge of your shoulder. You can use additional pillows to make side sleeping more comfortable. Place a pillow between your knees to keep your hips aligned, reduce pressure on your knee joints, and prevent straining your lower back.
Symmetrical side sleeping is preferable to asymmetrical side sleeping. Supporting the natural curvature of your spine, from your head to your hips, helps prevent any aches and pains in the morning. Lie on your side with your head on the pillow.
Ensure your chin and neck are aligned in the center of your shoulders, and your shoulders are in line with your hips. Keep your head looking forward, so your chin does not tilt down to your neck or twist to the side.
Keep your arms and hands aligned with each other, either by your sides or slightly in front of you. Consider placing a small pillow between your knees to relieve pressure on the hips and prevent your knees from collapsing onto each other.
Many side sleepers opt for a fetal position , with their legs bent and curled in toward their chest. This position can relieve pressure in the back. Curling up too tight in this position, however, can make it more difficult to breathe. Pregnant people may find placing pillows under the abdomen and between the legs relieves additional pressure. Placing another firm pillow or rolled up blanket at the small of the back can help prevent additional discomfort.
If you find you cannot get comfortable sleeping on your side, you may want to switch to sleeping on your back instead. The back sleeping position offers many potential benefits, including back pain relief, especially when used in combination with side sleeping. If you switch from side to back sleeping, a thinner pillow may help support your new sleep position. While side sleepers often sleep best with a higher loft pillow, back sleepers do better with a medium loft — a pillow that is high enough to provide cushioning for the neck, but not too high that it causes their chin to tilt forward into the chest.
Additionally, while side sleeping offers a range of benefits, there are two key concerns that may be better served by another sleep position: wrinkles and shoulder pain. If you are worried about wrinkles, be aware that sleeping on your side with your face pressed into the pillow can compress and stress your skin, leading to wrinkles. Sleeping on your back allows you to reduce this wrinkle-causing pressure.
Side sleeping can also lead to or exacerbate existing shoulder pain , since you are placing more pressure on the shoulder facing the mattress.
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