Find the Best Sleeping Position for Your Body & Sleep Better

Human beings spend one-third of our lifetime sleeping or resting. But, if we don’t follow the proper sleeping habits – we spend the whole day feeling tired and weary. It is essential to listen to your body and sleep for six to eight hours in the suitable sleep position. Many people figure out the number of hours of sleep they need, but don’t pay heed to finding their best sleeping position.

Your sleeping position can define the quality of sleep you get through the night. If you sleep in the correct position, you will wake up rested and energetic. However, sleeping for long in the incorrect position can lower the quality of sleep you get and trigger aches, stiffness, or pains in your muscles. This article will describe the best sleeping positions for different body types and offer tips on how to train your body to maintain the correct sleep position throughout the night.

Best Sleeping Positions

As far as sleeping positions are concerned, there is no one-size-fits-all approach. The most suitable sleeping position for you depends on your personal health and comfort. Different sleeping positions offer different advantages but the best position for you is the one that aligns your spine from neck to hips, relieving the pressure and offering your backbone the support it needs for a restful night. Here’s a look at some of the sleeping positions that experts consider healthy –

• Sleeping on Your Side

  As children we change positions many times in a night, but as adults most people favour side sleeping. The flexibility of our spine reduces with age and side sleeping offers the best alignment and stress-relief for the back. If you support your side sleeping position with pillows, you are less likely to get back pain, heartburn, or snoring issues. Sleeping on your side is most beneficial for –
  1. Pregnant Women
  2. People with acid reflux issues
  3. People with back pain
  4. People who snore often
  5. Elderly people

• Sleeping on Your Back

  Sleeping on the side has several benefits but sleeping on your back has various advantages as well. Lying flat on your back allows proper spine alignment, distributes your body weight evenly, and prevents any potential aches or pains in the neck, shoulders, or back. It also helps reduce any congestion in the respiratory system caused by allergies or flu. Sleeping on your back is helpful for –
  1. People with lumbar spine pain
  2. People susceptible to facial wrinkles 
  3. People with neck pain
  4. People with nasal congestion

• Sleeping on Your Stomach

  A small percentage of people prefer sleeping on their stomach, but most people spend less than 10% of their sleeping hours in this position. This position can relieve snoring by opening up airways and reducing congestion. However, sleeping on your stomach puts pressure on your ribs and you need more energy to breathe. That can make your sleep less restful. If you must sleep on your stomach, for example due to an injury – it is recommended that you use a thin pillow or no pillow at all. Furthermore, you should place a pillow under your hips. It will help you get the correct spinal alignment from neck to hips.

How Can You Change Your Sleeping Position Habit?

If you are not sleeping well, and think it could be due to your sleeping position, it’s time to change your sleeping habits. Changing your sleeping position is possible, all you need is a few nights of effort until it becomes a habit. Here are some ways to change your sleeping position –

1. Change Your Bedding to Mould Your Body’s Sleeping Position

   Using the appropriate mattress, fibre pillows, and bedding can help you change your sleeping habits permanently. The body easily adapts to a new position if it is more comfortable than your usual sleeping position. If you are a side sleeper and wish to change to sleeping on your back, then switch to a firmer mattress with good lumbar support. Your back will be more relaxed in the new position and it will help you change your habit. On the other hand, for back-sleepers who wish to switch to side-sleeping – it’s better to switch to a ortho bed mattress. It is soft and yet supportive to help you feel comfortable when lying on your side.

2. Use an Object to Force Your Body to Switch Positions

   The oldest method to help people change their sleep positions is called ‘the tennis ball’ technique. You place a small object like a tennis ball in the pocket of your nightdress or pyjamas. It will prevent you from rolling around and force you to stick to your current position when sleeping. This method can help you to adapt to the new position quickly. But you may need to repeat it every few weeks until your habits change permanently.

3. Zapping Yourself to the Correct Position

   There are several high-tech sleeping aids designed to improve your sleep quality. You can strap an electronic device to your body (similar to a heart rate monitor) to monitor your sleep habits. If you sleep in the wrong position, the device vibrates to alert you and urge you to change your position. Although this method is similar to the tennis ball technique, it is proven to result in loner-term compliance.

Your sleep position plays a vital role in ensuring high-quality sleep. If you suffer from restless sleep, changing your sleeping position can be a simple solution to your problems. As mentioned before, there are no wrong or right sleeping positions. It is best to stick to the sleeping position that offers the most restful sleep for your body. But if you wish to change your sleeping position, try the methods listed above but remember to be patient and calm to enable your body to relax.