Sleep is essential to human beings, yet people strain to find rest. Its issues affect people of all ages, and the side effects are felt in different dimensions of life. Poor sleep can result from wrong sleeping positions, mental health issues, chronic diseases, and sleeping disorders, including insomnia and apnea.
According to research, 1 in 3 adults in America have sleep deprivation. Approximately 70 million Americans have ongoing sleep disorders. About 5% to 9% of adults have insomnia that affects their daytime activities and overall productivity.
A sound sleep empowers you to have a relaxing experience, waking up re-energized and fresh to start a new day. Getting enough sleep at night is vital for your physical, mental health and proper brain functioning. Moreover, a good position and enough sleep relax your spinal cord and muscles.
Before we discuss some of the best positions to sleep, let’s understand the four sleep stages and the importance of getting quality sleep at night.
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Four Stages of Sleep
There are four stages to the sleep cycle, and each is important for our total relaxation and renewal.
- Stage 1 or awake time is characterized by fatigue and mild slumber as it transitions from wakefulness to sleep.
- Stage 2 or light sleep involves a slowing of brain waves and the body preparing for deeper sleep.
- In Stage 3, or deep sleep, the body heals and regenerates tissues while brain waves slow even further.
- In Stage 4, we finally transition into REM sleep, which is characterized by vivid dreaming and heightened brain activity.
Sleep is made up of numerous sleep cycles, each of which has the four unique stages as discussed above. People normally experience four to six sleep cycles per night, with each cycle lasting roughly 90 minutes.
That said, the following are the 8 sleep positions capable of enhancing and improving sleep quality.
1. Side sleep position
Sleeping on the side is considered one of the most beneficial and healthy postures. It enables you to go through different sleep cycles seamlessly and comfortably. Side-sleep posture reduces the awake time to ensure you rise refreshed the following day.
Since side posture is super comfy, the body can repair and restore muscle and brain systems in the proceeding phases. To keep track of your sleep, use smart rings that measure your heart rate, blood oxygen levels, and whether you have the right amount of light, deep, and REM sleep.
People spend approximately 77% of their sleeping time in a side position. The continuous shift in the preference of side position over other styles is geared by its lasting benefits to the body, with 54% of adults reporting to this position.
Side position lets you keep your spine supported and balanced, relieving pressure on the spinal tissues and leading to muscle relaxation and recovery. Sleeping on the side can also reduce heartburn and snoring, making it an excellent position for people suffering from apnea and acid reflux.
For pregnant women, sleeping on the side reduces pressure on the belly, enabling the heart to pump and circulate blood to all body parts. Side position can also help reduce back pain.
2. Back sleep position
This is the second most preferred position after the side sleep position. It allows proper alignment of shoulders, head, spine, and neck, reducing lumbar spinal pain and back and neck pain risks. For people with acid reflux, the back position can go a long way to minimize the condition and hence improve your sleep cycle.
Unlike side sleeping, the backside posture reduces the chances of developing facial wrinkles. However, people with snoring and sleep apnea may experience worse symptoms using the back position. Therefore, it would be best if they tried other favorable alternatives.
3. Fetal sleep position
The fetal position closely resembles the side sleeping position. You must curl up to your side, drawing your knees towards the chest. If you are experiencing snoring, this position can help reduce the occurrence, improving your sleep cycle.
Despite the benefits of this sleeping position, extreme curls on the side can restrict deep breathing and strain your neck and back, causing pain.
4. Stomach sleep position
While sleeping on the stomach can be comfortable for some people, it is highly discouraged by health professionals. Even though it helps reduce snoring, it is considered one of the unhealthiest sleeping positions posing health risks.
Sleeping on the stomach leaves the spine unsupported, increasing pressure on the spinal tissues. When waking up from sleep, pain will develop in the spine. Therefore, if you have a history of spinal injury, sleeping on the stock will worsen or delay the recovery.
5. Inclined position
Some people may find sleeping in an inclined position relaxing compared to other positions, such as back sleeping. This position requires slightly inclining your upper body with a pillow or adjustable bed.
Furthermore, this position can benefit people with acid influx, heartburn, back pain, or experiencing breathing difficulties when sleeping. The incline helps inhibit stomach acid from flowing back to the throat and enhances airflow in the lungs.
6. Starfish
The starfish sleep position entails sleeping on the back with legs and arms spread out, resembling a starfish. This position prevents back pain, face wrinkles, and skin breakouts. However, this position increases the chances of snoring and acid reflux, making it inappropriate for people with these conditions.
Additionally, having your arms spread for a long time can build unnecessary pressure around the shoulder nerves, causing pain and discomfort.
7. Back sleeping with a pillow for support
Placing a pillow under your knees can enhance your sleeping cycle on the back. The pillow adjustment helps you to maintain the natural spine curvature and minimize pressure on the lower back. Additionally, using a rolled-up pillow on the head can promote proper neck alignment, reducing the risk of developing pain around the neck and shoulder areas.
8. Side-sleep with a pillow between your knees
If you prefer sleeping on your side but find it uncomfortable, side-sleeping with a pillow between your knees can be a beneficial alternative. This position helps align the spine, pelvis, and hips to reduce strain.
Keeping the spine in its natural curvature and a pillow between the knees can minimize the risk of mounting back pain and discomfort, improving your sleep cycle.
Conclusion
According to a report by the sleep foundation, you spend one-third of your life sleeping or resting. Therefore, selecting the correct sleeping positions will help your body in physical recovery and relieve strain on your spine.
Some sleeping positions can put unnecessary strain and pain on the hips, neck, and back. Ensure the above body parts are appropriately aligned and supported to maintain the spine’s natural curvature.
Choosing the proper position will help you attain a restful and rejuvenating sleep cycle. The above sleeping positions provide various alternatives for every individual with unique needs. You can experiment with different postures to find the appropriate sleeping posture that can improve your sleep cycle.
