No one disputes the importance of a I am deep; It is essential for the mind, body and soul. But ask what the best sleeping position is and you’ll likely find differing opinions.
Most people have a favorite sleeping position — a choice that depends on their age, size, weight, mattress, pillows and whether they share the same bed — but few think about how important it can be for their health, says a Harvard expert. The position in which you sleep, however, can influence not only the quality of your sleep, but also certain health conditions — some of them serious.
Sleeping on your stomach is not a recommended position for most people Photo: deagreez/Adobe Stock
More than 60% of adults sleep on their side, making this the most common position, while sleeping on their back is the second most popular option, according to the Sleep Foundationan organization that provides scientific information, resources and expert guidance to help people improve their sleep health. Sleeping on your stomach, in turn, can cause health problems and is not recommended for most people, says the organization.
But even if you say you sleep on your side or back, your perception could be wrong, says John Winkelman, professor of psychiatry in the Department of Sleep Medicine at the Faculty of Medicine of Harvard.
“I’ve interpreted thousands of sleep studies, and you rarely see someone sleeping in the same position all night,” he says. “We all have 90-minute sleep cycles, and when we change sleep stages, we often intersperse those changes with a change in position.”
Symptoms that characterize a variety of health conditions can be influenced by the way we sleep. Here, Winkelman analyzes the pros and cons of the two most popular positions.
Benefits and Disadvantages of Side Sleeping
Table of Contents
Sleeping on your side is considered the ideal position for breathing, helping to keep your airways open. This can reduce snoring and alleviate sleep apnea, as the tongue and other soft tissues do not relax at the back of the throat (see below for unusual signs of sleep apnea).
Sleeping on your left side prevents gastroesophageal reflux, which occurs when stomach acid returns to the esophagus and tends to worsen at night. This position makes it difficult for stomach acid to pass through the sphincter into the airways.
- It is a good option during pregnancy
Sleeping on your side (especially the left side) promotes optimal blood flow to the uterus and prevents swelling in the legs and ankles, according to the American College of Obstetricians and Gynecologists.
- May worsen joint pain
Your spine is not well aligned when you sleep on your side, which can cause pressure to build up. neck, back pain or on the hips. And if you fall asleep propped up on one arm, it may go numb. “People with orthopedic problems, especially in the shoulder, often cannot sleep on the affected side for long because it hurts,” says Winkelman.
Sleeping on your side helps you breathe better and prevents gastroesophageal reflux Photo: Campus/Adobe Stock
Unusual signs of sleep apnea
Loud snoring. Breathing heavily. I choke. These are the most common symptoms of sleep apnea.
Marked by frequent lapses in breathing during sleepsleep apnea is associated with a number of serious health complications, including daytime fatigue, high blood pressure, heart problems, diabetes and premature death.
But sleep apnea can also present with unusual signs that can be confused with the context, says Winkelman. They include:
- morning headache;
- dry mouth;
- mood changes, such as irritability or depression;
- reflux;
- frequent nighttime urination.
What do all these symptoms have in common? They’re nonspecific, which means they can be linked to a variety of health problems — some of them harmless, Winkelman says. Clearly, this presents a dilemma: How can someone with one or more of these signs know whether sleep apnea could be the real culprit?
The secret is to look for a combination of symptoms, teaches the doctor. You should be suspicious if loud snoring is associated with any of the above symptoms or daytime drowsiness, high blood pressure recent onset or difficult to treat, or reports from your partner that you stop breathing at night. “This is probably the most reliable strategy” for discerning whether less common sleep apnea symptoms point to the disorder, Winkelman says.
Consult your doctor if any of these combinations occur. He or she may recommend an at-home sleep test, which involves using a device that monitors breathing, oxygen levels, movement and other indicators while you sleep in the comfort of your bed. Alternatively, he may recommend an in-lab sleep study.
Benefits and Disadvantages of Sleeping on Your Back
- Keeps the spine straighter
Back sleepers may experience less neck, back and hip pain in the morning, as the position relieves pressure on the spine and joints. You can enhance these effects by placing a small pillow under your lower back or knees, which further aligns your spine. “For most people, sleeping on your back avoids any lateral force on the spine,” says Winkelman.
- May intensify respiratory problems
Sleeping on your back is considered one of the worst positions for those who snore, have sleep apnea or other respiratory problems. “I tell people with obstructive sleep apnea to avoid sleeping on their back,” says the professor. “All the soft tissue in the back of the throat falls back. Gravity is not our friend here.”
Likewise, people with heart failure or lung problems — or even those carrying extra weight on their torsos — may feel short of breath if they sleep on their back. “This makes it difficult for the lungs to expand,” says Winkelman. “It may feel like someone is sitting on your chest.”
Sleeping on your back can facilitate the reflux of stomach acid into the esophagus. “Sleeping with your upper body slightly elevated is probably smart,” he says. “That way, gravity helps.”
- Not recommended during pregnancy
Especially with the growth of the uterus in recent months. The American College of Obstetricians and Gynecologists advises against sleeping on your back in the second and third trimesters, as the weight of the fetus can put pressure on the spine and major blood vessels. That said, if you wake up on your back, don’t worry — you probably woke up because lying like that isn’t very comfortable during sleep. pregnancy. Consider this a sign to turn sideways.
Result
Still adamant about the best sleeping position? Talk to your doctor if you have any health problems that may be affected by the way you sleep. But ultimately, there is no “healthiest” sleeping position, says Winkelman.
“We probably have to individualize this,” he says. “I think your body tells you what’s best.”
Notice: This content should not be used as a substitute for direct advice from your doctor or other qualified healthcare professional.
This content was translated with the help of Artificial Intelligence tools and reviewed by our editorial team. Find out more in our AI Policy.
