Sleep is among the most important restorative processes in the body, and most of us have forgotten about one essential aspect of a night’s sleep, which is the position where we sleep. The way you sleep not only determines how comfortable you will be, but it also determines your spinal position, breathing, circulation, digestion, and even heart conditions.

In the correct posture, your muscles and joints can rest comfortably, eliminating tension and minimizing morning stiffness. Conversely, when one sleeps in poor positions, it may result in chronic pain, fatigue and other health conditions in the long term.

Every person has a position, which depends on such factors as age, body shape, illnesses, and individual comfort. Understanding all the advantages and disadvantages of each position can assist you in making qualified changes to improve the quality and overall well-being.

Side Sleeping: Benefits and Drawbacks

One of the most widespread positions is side sleeping, and, to many individuals, the healthiest position as well. Approximately 60 percent of people are fond of sleeping on their sides, either in the fetal position, or stretched out.

Benefits of Side Sleeping

  • Increased Spinal Position: Side lying maintains a neutral position on your spine and this lowers the pressure in the lower back and neck.
  • Less snoring and Sleep Apnea: This pose helps to keep the airways open, a good posture for sleep apnea and snorers.
  • Better Digestion: Gravity helps to move the food along the digestive tract, particularly when people sleep on the left side.
  • Improved Brain Detoxification: Some research indicates that the glymphatic system could be more efficient, with the assistance of side sleeping, to remove waste in the brain.

Drawbacks of Side Sleeping

  • Shoulder and Hip Pressure: Due to prolonged side sleeping, either the shoulder or the hip on the side you prefer to take nap on may become stiff or painful.
  • Wrinkles and Skin Compression: Sleeping with one side of your face on a pillow can cause lines on your face over time.

Left Side vs. Right Side

  • Left Side: The best, usually, all round, and particularly to the heart, in case of heartburning, and to the lymphatics, as a drainage. It is also good for improving the blood circulation to the heart and may be useful in pregnancy.
  • Right Side: May aid in alleviating some heart disorders, but may aggravate acid reflux or heartburn in some people.

The Science of Left Side vs. Right Side Sleeping

The decision between right and left is not just a matter of comfort, but it is based on the physiology and the workings of your internal organs in a lying position.

  1. Digestion: The digestive system is designed to favour the left side of the stomach as well as the position of the intestines. This way, the food flows along the digestive tract, better facilitated by the power of gravity.
  1. Heartburn and Acid Reflux: In case of a common case of acid reflux or GERD, then you should take a nap on your left side. This posture prevents the reflux of stomach acid into the esophagus.
  1. Circulation: In people with heart problems or those who are pregnant, the left side is advised since it will facilitate blood flow to the heart and the fetus at a low pressure compared to the vena cava, which is a large vein that transfers blood into the heart.
  1. Snoring and Sleep Apnea: Getting on the side (particularly the left side) will tend to allow the tongue and the soft tissues that make up the throat to not collapse, alleviating the symptoms of snoring as well as obstructive sleep apnea.
  1. Brain Health: Recent studies indicate that lying on the side could increase the cleaning up of the brain, which would reduce the risk of neurodegenerative disorders such as Alzheimer’s.

The Benefits and Dangers of Back and Stomach Sleeping

Although taking a nap on side is most beneficial, other sleeping position produces a specific impact on health.

Supine Position (Back)

  • Pros:
    • Enhances neutral back position and eases neck and joint strain.
    • Helps in preventing wrinkles on the face and compressing the skin.
    • Can take the pressure off the joints, which makes it perfect in some cases of back pain.
  • Cons:
    • May worsen snoring and sleep apnea due to airway obstruction.
    • May result in lower back pain among individuals who have poor lumbar support.
    • It is not appropriate for late-stage pregnancy, as it may inhibit the blood flow.

Prone Position (on Stomach)

  • Pros:
    • May lessen snoring in others.
    • Pain relief for abdominal pressure lovers.
  • Cons:
    • Strains neck because of head turning.
    • Dislocates the spine, putting one at risk of back pain.
    • Can compress internal organs and inhibit deep breathing.

Experts advise against taking a nap on your stomach as it causes more problems than good in the long run.

Selecting the Proper Position for Your Better Health

The best position is different in every person since all humans are unique and like to take a nap in what feels comfortable to them based on their health conditions.

For Back Pain Relief

  • Lying down on one side, with a pillow in between the knees to keep the back in position.
  • In case you like being on your back, use a small pillow under the knees to take off strain on the lower back.

For Pregnancy

  • It is suggested to the left side, particularly in the second and third trimesters. It increases the circulation of blood to the baby and aids in avoiding swelling.

For Acid Reflux or Heartburn

  • Lie on your left back with your head slightly raised on a wedge pillow.

For Snoring or Sleep Apnea

  • Getting on Side is best. Apply a supportive pillow to ensure that your head and neck are in the same position to avoid collapsing of the airways.

Choosing the Right Pillow/Sleepers

  • Side: A Firm, thick pillow that takes the space between the neck and shoulders.
  • Back: A medium height pillow to keep the natural curve.
  • Stomach: To avoid straining the neck, use a thin, soft pillow (or none at all).

Problem-solving Tricks for Repeated Problems with Sleep Position

It may be unnatural to change positions. The following are some of the strategies that can make your body adapt:

  • Pillow Support: To make it comfortable, place a pillow behind your back to prevent rolling over or between your knees or use a pillow in between your knees.
  • Start Small: Experiment with the new job by taking it half the day at night and adding more time.
  • Choose the Right Mattress: Side sleepers can be supported using medium-firm mattresses and a firmer one can be prescribed to back sleepers.
  • Make Changes to your environment: It is preferable to keep your bedroom cool, dark, and cozy to have the process of falling asleep easier, regardless of which position you are lying in.
  • We should all be patient: It may require several weeks before your body adjusts well to a new nap position.
Back to list
Older Amazing Benefits of Curry Leaves: Deep Insights