Find out what is the best sleeping position

Sleeping is good for your body and helps you regain energy, but it is not always an easy task. Rolling back and forth in bed without finding a comfortable position, waking up with your own snoring in the middle of the night, or waking up in the morning with some numb body part can be problems related to your bed posture.

There is no right way to sleep, however each position has several advantages and disadvantages that may vary according to each person's needs (and pains). Find out which one is the best choice for you.

Sleep by the side

If you sleep on your side, either alone or with your loved one, know that you are in the majority! In a study of more than 800 volunteers, about 70% said they preferred to sleep on their side.

Benefits

For pregnant women, doctors often recommend this position because it lowers the pressure on the lower back, which can even cause fainting and improves blood circulation, which benefits both mother and baby.

The position is also recommended for sufferers with cardialgia and reflux, as it relieves these symptoms. If you have back, hip or knee problems and prefer this position, you can rest with a pillow between your knees for added support.

Disadvantages

In addition to the numb arm problem when you lie on it, sleeping on your side with your arm behind your head can negatively affect muscles and nerves. Regardless of whether it is the weight of the whole body or just the head, this position can put a lot of pressure on the arm nerves and slow the flow of blood, which causes painful tingles.

In addition, resting on your side greatly forces the shoulder, which has to support much of the body weight, and harms the neck muscles. Finally, pressure can also over-force internal organs such as the stomach and lung.

Sleep on your back

This position helps a lot to support the spine, is the most recommended by doctors, but is most disliked by the spouses of people who snore a lot.

Benefits

Lying with your back against the bed is ideal for supporting the spine. The position can help relieve pain, especially if it is accompanied by a pillow that is not too high.

Besides, sleeping like this is also the most cosmetically recommended as it prevents the face from being pressed against the pillow and cause wrinkles. This position is also recommended for those who have reflux for relieving symptoms.

Disadvantages

Problems with snoring and sleep apnea are more frequent when the person is sleeping with belly up. Especially in the case of sleep apnea, a condition in which the person stops breathing for a few moments while sleeping, it is recommended to avoid this position and to sleep on your side.

However, it is good to emphasize that using too many pillows can be especially bad in this position as it can cause neck pain and make breathing difficult, further worsening the snoring problem.

Sleep on your stomach

This is probably the least recommended position for most people because it has fewer advantages and numerous disadvantages that can be noticed in a short period of time.

Benefits

It may decrease snoring and may be recommended in some cases of sleep apnea, but it is not a position that offers many benefits overall.

Disadvantages

Sleeping like this can damage the spine and cause lower back pain, as well as stiff necks by forcing the neck muscles for a long time to the side.

If you usually lie down like this, it is recommended that you use pillows to gradually get used to sleeping on your side or, if you prefer to keep the habit, place a pillow in the area near your belly to keep your spine in a more natural position.

Conclusion

Unless you have a medical problem, take into account especially the comfort you feel in each position, as it is more important to fall asleep, especially considering that you will move at night. According to studies that followed people in deep sleep, adults change between 3 and 36 times a night, with the average being around 12.

If you're still unsure about which position you think is best, try varying for a few nights to find out which one makes you feel more refreshed the next day. It is such a simple test that you can do sleeping.

* Posted on 02/07/2015