How does your sleeping position affect your health?

Sleep Style: How does your sleeping position affect your health?

Dione Chen

30 May 2016

updated the 13 June 2016 à 10:03

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On your back, arms at the side
Sleeping on your back helps to maintain your spine's natural position since it doesn't force any curves into your back. If your head is elevated by a pillow, this position also prevents acid reflux because your stomach will be resting below your oesophagus and food cannot travel back up. Since there's nothing pushing against the skin of your face or chest, this is also the best position to prevent wrinkles from forming, and to maintain those perky breasts. However, make sure you are not using too many pillows for your head, as too much elevation can create an unnatural curve for your neck. In addition, sleeping in this position might make you snore. If you're going to sleep on your back, you might want to place a small pillow under the arch of your spine at your waist for better support.
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Starfish
Sleeping on your back with your arms rested upwards brings all the benefits that the previous position does. However, there is one added disadvantage, on top of snoring, that this position may create. Placing your arms up adds pressure to the nerves in your shoulers, and as a result will possibly trigger pain and discomfort in that area.
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On your side
Sleeping on your side is great if you are a heavy snorer or if you have sleep apnea, as this position opens up a crowded oropharynx and prevents these symptoms from occurring. Sleeping on your side with both arms down helps to elongate your spine and maintain your spine at its natural curve, reducing backaches. However, restricted blood flow and pressure on the nerves can be aggravated if you have your arms out when sleeping. In addition, your facial skin and breasts aren't well-supported in this position due to gravity, and thus can increase the rate of wrinkle formation and aging. If you choose to sleep on your side, it is recommended that you place a small pillow in between your knees to imitate the natural position of the spine.
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Foetal
Although great to curb snoring, this position is not ideal if you don't want to experience neck pain and backaches in the morning. Sleeping with your knees tucked into your chest may be comfortable at first, but you'll probably think twice when you realise this is the cause for your restricted breathing at night.
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Which side?
Whether you sleep on your right or left side makes a world of a difference. Sleeping on your right may worsen heartburn, while sleeping on your left puts pressure on internal organs such as the liver, lungs and stomach. However, pregnant women are advised to sleep on their left side as it facilitates circulation to the foetus.
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On your stomach
Not only does sleeping on your stomach make it difficult to breathe, it is highly detrimental to your health as well. Your spine doesn't get to rest in its natural curve, which may lead to overaching and increased pressure on your joints. In addition, your neck is forced to be rotated to one side all the time, leading to potential aches and reduced circulation. However, if you're a heavy snorer, sleeping in this position opens your airways and could help solve your problem.

On your back, on your side, or on your stomach – which sleeping position is best for you?

Have you ever woken up in the morning with a strain in your neck or a bad shoulder ache that won’t go away no matter how you massage it or how straight you sit at work? You may want to reconsider your sleeping position because, chances are, the way you sleep is becoming the main cause of your spinal woes.

There are three basic sleeping positions you should know: back, side and stomach. However, there are variations to these as well, which all affect your health and wellbeing in a slightly different way. Even though sleeping on your back is considered to be the “best sleeping position” by many experts, it is still important to discover the different health benefits that the various sleeping styles offer, in order to decide which is the best for you, specifically.

Head on up to our gallery to learn about a range of sleeping positions and how they affect your health, one position at a time.

Dione Chen

Photos: Getty Images

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