Resting on your back is the best posture for a good night’s sleep. The supine sleeping position is one where both your hands are straight at your side as you sleep on your back. So let’s analyze in detail what is the best position to sleep at night. It’s possible to increase the quality of your rest straightforwardly: improve your posture and use the right pillow. You’ll need to understand the benefits and risks of various sleeping positions before determining which one is the best for you. Therefore, a slumber posture that is good for you isn’t necessarily good for someone else. In addition, each person has different health conditions that may require a different position to sleep. While not all positions are a good fit for everyone, some sleep positions are better than others, depending on the circumstances, such as pregnancy. This will help to maintain proper posture during the day.Conclusion Is there a best position to sleep? Similarly, in the morning try and do some light stretching of the back and rotation of the shoulders. Unfortunately, this makes it difficult to achieve the best posture when falling asleep. More than likely, you will have been sat for a prolonged period of time during the day which means that your pelvis will be pressed forward. It may sound very simple but try to walk around the house gently before you go to sleep. This can even lead to awakening with headaches. As such, if your pillow is placed either too high or too low, this means that the natural curve of the neck will be out of position causing neck and muscle strain. For example, the human neck bends ever so slightly forward in order to maintain the weight of the head when upright and it is very important to keep this slight curve when in a sleeping position. I’m sure it’s not surprising that one of the best things you can do for night time comfort and a good sleeping posture is to invest in a great pillow.
To achieve good posture when sitting, it is important to follow good seating habits, as illustrated by our 7-Point Seating Assessment™ shown below: It seems quite straightforward to think that just as your sleeping position affects your day time posture, your day time posture will affect the quality of your sleep. Ways to promote good sleeping posture Work on posture during the day This position could also mean that the neck is out of alignment from the rest of the body which could, again, cause further aches and pains. Do always remember, this position is a worst case scenario and it is important to adapt quickly to a back or side sleeping if you can.Īnother unpleasant by-product of sleeping on your front is that it forces your neck to adopt a rotated, closed pack and tight position which also comprises your breathing and circulation. You should always try your best to sleep on your back or your side, but if you find this impossible, then try placing a pillow under your pelvis and lower abdomen if you’ve resorted to sleeping on your front. This often results in pain in the back, neck, joints and muscles. This position is the real “no-no” – as, by sleeping on your stomach, it is almost impossible to keep your spine in a neutral position. Similarly, sleeping on your right can increase your chance of acid reflux and worsen the effects of heartburn.
However, if you don’t have a “bun in the oven” then sleeping on the left side can put unnecessary pressure on internal organs such as the liver, lungs and stomach. You don’t need to worry too much about it though as this will be a more obvious pain and unconsciously you will most likely change position to your other side.ĭoctors and Midwives actually encourage sleeping on your left side in pregnancy to improve circulation to the heart benefiting both mum and baby. Shoulder pain can also incur from sleeping on your side. By placing a pillow between your legs you will be able to reduce the threat of this leg twisting from happening. However, it’s important to know that it will never be the most ideal position, because your body will often naturally want to twist and this can, in turn, lead to straining your pelvis and lower back resulting in lumbar pain.
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