How To Find The Best Sleep Position

Sleeping Positions

Most people have a consistent sleep position. Even if your bedtime changes, you likely stick to one way of sleeping. However, this position might cause health issues like aches or sleep apnea. Here’s a look at common sleep positions and how they affect your health.

Why Sleep Positions Matter for Your Health

Experts say your sleep position can impact health conditions. It may improve or worsen existing issues. Daniella Marchetti, PhD, explains that sleep quality is affected by how you sleep. Conditions like cardiovascular problems and GERD can also be influenced by your position.

Sleeping on your back may block your airway, worsening snoring and sleep apnea. If you have heart failure, sleeping on your left side could lead to shortness of breath.

How to Find Your Perfect Sleep Position

Your ideal sleep position depends on comfort and any medical needs. Marchetti suggests maintaining proper spinal alignment for restful sleep. Here are some positions and their benefits:

- Back: Good for neck or back pain.
- Side: Helps with snoring, sleep apnea, congestion, or pregnancy (left side is best).
- Stomach: Generally not recommended; it can cause pain.
- Propped up: Use a wedge pillow if you have a cold or acid reflux.

If you're trying a new position, be patient as habits take time to change. Consider getting a supportive mattress for back sleeping or using a contour pillow between your knees when side sleeping.

The fetal position is the most popular way to sleep. Over 40% of people prefer it, especially women who are more likely to curl up on their side. This position helps keep the spine aligned and may reduce risks of Alzheimer’s or Parkinson’s disease.

Benefits of the Fetal Position

This position is beneficial for:

- Pregnant women: Sleeping on the left improves circulation.
- Obstructive Sleep Apnea (OSA): It helps reduce snoring.
- Back pain: A pillow between the knees keeps the spine aligned.
- Acid reflux: Left-side sleeping eases heartburn symptoms.

However, avoid this position if you have shoulder pain as it increases pressure in that area. Side sleeping can also lead to facial wrinkles due to pressure against the pillow.

To improve this position: Stretch out more instead of curling tightly. A relaxed back allows easier breathing.

Do you prefer sleeping on your side with both arms down? You’re among 15% of people who choose this "log" position, which is healthy too!

Resting mostly straight on your side reduces sleep apnea risk and lowers neck and back pain due to better spinal alignment.

While many Americans favor the fetal position, it disrupts body alignment and may cause aches or breathing issues from tight curling.

To make it better: Place a soft pillow or towel between your knees for hip pressure relief.