Everyone has a preferred sleeping position, which can have profound effects not only on sleep quality but also on long-term health. In fact, in the worst-case scenarios, poor sleeping posture can slowly harm you, according to experts, hence it's important to understand the consequences of each position. Although the impact of sleeping position can influence conditions like dementia and heart diseases, research is limited and tends to focus on aches and pains. Back pain is just one of the consequences of an unsuitable sleeping posture, according to a report by the British newspaper "Telegraph."
### Side Sleeping
One of the most common sleeping positions is side sleeping, but it can affect health depending on whether one is lying on the left or right side. Pregnant women and anyone suffering from acid reflux or gastroesophageal reflux disease (GERD) or other intestinal issues are advised to sleep on their left side. On the other hand, individuals with heart conditions are recommended to try sleeping on their right side to relieve pressure on the heart. Studies have indicated that when people lie on their left side, the position of their heart changes due to gravity, altering the heart's electrical activity. The tissues and structures located between the lungs hold the heart in place when lying on the right side.
Simultaneously, the sleeping position might also impact brain health. During sleep, the glymphatic system in the brain "cleanses" toxic waste away. Evidence suggests that this process works more effectively when we sleep on our right side. Additionally, posture issues can arise for individuals who sleep on their side depending on body shape, such as women with hourglass figures who sleep on a soft mattress, causing them to sink into a banana-like shape, which puts pressure on the spine and hips. Men sleeping on their side may experience greater shoulder pain as they age and their muscles weaken. Side sleeping can also cause wrinkles and sagging breasts as facial skin presses against the bedding, and gravity can pull breast tissue, stretching the skin. Experts recommend using a thick pillow to align the head and neck with the spine and placing a pillow between the knees to support the hips and reduce pressure on the lower back.
### Back Sleeping
Another sleeping position is lying on the back, but one of the most common health issues associated with this position is sleep apnea, a condition where soft tissues in the back of the throat relax and collapse the airway causing snoring and breath cessation. One way to minimize the problem is to sleep in an elevated position. The optimal alignment for the spine is to lie on your back with a pillow under your knees to smooth the back; this position maintains the natural curves of your spine and can also reduce wrinkles. Experts also note that for those without sleep apnea, back sleeping can be a good position to train oneself to adopt as they age, as people who sleep on their back tend to experience less back pain, and this position is also recommended for patients after surgeries.
### Stomach Sleeping
While sleeping on the stomach may reduce snoring because it can help keep the airways open more than back sleeping, this position is likely to lead to increased neck and back pain. Experts say twisting your neck to the side puts pressure on it, and stomach sleeping can also cause the spine to curve. They explain that direct pressure on the face can contribute to the appearance of wrinkles over time. To help ease positional pain, individuals who sleep this way are advised to use a thin pillow or no pillow at all to keep the neck in a more neutral position and to place a pillow under the pelvis to help support the lower back.
### How to Change Your Sleeping Position?
If you wish to change your habitual sleeping position, train yourself gradually. For example, if you want to transition from back sleeping to side sleeping, lie on your preferred side for five minutes on the first night and then lie on your back. On the following night, increase the duration to six minutes, then seven, and so on. Start slowly and then increase until you get accustomed to the position.
Now, dear reader, please share your thoughts in the comments below about your preferred sleeping position and whether you plan to change it.
