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Written by Kirstin Stokes Smith | We live in a health-conscious world where virtually every aspect of living is studied with the intent of helping us optimize and improve our quality of life. Sleep is a much-studied science and according to some researchers, we can improve our health – and our sleep – just by changing our position in bed!
Daily Health Post ranks the On Your Back, Arms at Sides in the top spot. It’s reportedly excellent for spine health including the neck – but watch those pillows! If you use too many under your head, it will affect your alignment and have diminishing returns.
Another good position for your back is the Starfish position – same rules apply with pillows though. And if you want to save money on acne and wrinkle creams, back sleeping is reported to reduce the development of wrinkles and prevent skin problems.
Avoid the 180
Dr. Oz says stomach sleeping can create a number of problems for sleepers. With your head turned to one side, atop a pillow, your neck is hyper-flexed creating pressure on the nerves underneath your arms – especially if you splay your arms under your pillow. In addition, sleeping on your stomach compresses your lungs, which restricts the deep breathing that’s important in your sleep.
Sleep on the side
According to The Daily Health Post, side sleeping is an optimal position for the spine. There are risks though; sleeping on your right side can worsen heartburn, while sleeping on your left side can also place stress on your internal organs like the liver, lungs, and stomach.
That said, you can alter this position by folding your arms, slightly bending your knees and curling your back in what Dr. Oz calls the Sleeping Beauty. This is “the healthiest position to sleep in” because it “complements the natural curvature of the spine.”
When to add pillows
Dr. Oz says you can add comfort to side sleeping – and reduce stress on your hips – by placing a pillow between your knees.
Pillow supplemented sleep can be healthy sleep. By adding and playing with pillow placement, “you can get a better night’s rest with less pain in the morning by supplementing your body with a pillow.” For example, if you’re a back sleeper, you might try placing a small pillow under the arch of your spine, and if you prefer sleeping on your stomach, move the pillow under your hips, providing support to your joints.
Perhaps the most important aspect of finding the best position for you in bed is to relax and experiment. You might find there are a few positions in your repertoire that are causing problems for you, so try a few new ones, or add some pillows and have a better night’s sleep.