Have you ever woken up with a kink in your neck? Couldn’t sleep because of indigestion? Kept your partner awake at night with your snoring? You can improve these and other issues by simply changing your sleep position.
Find your ideal sleep position for a better night’s sleep by exploring the pros and cons of back, side and stomach sleep postures.
BACK SLEEPING
May be for you if:
• You have back, neck and shoulder pain.
• You suffer from migraines.
• You want to prevent face, neck and chest wrinkles or sagging breasts.
• You want to prevent arms or legs from getting numb while you sleep.
• You suffer from PMS.
• You suffer from Bursitis or hip pain.
• You suffer from teeth-grinding or Bruxism.
Pros:
• Recommended by most doctors for reducing back, shoulder and neck pain.
• Helps your head, neck and spine maintain a neutral position.
• Uses gravity to balance your body weight and keep internal organs aligned.
• Preferred for deep breathing meditation to help you fall asleep.
• Keeps hair coiffed and prevents sleep lines on face, neck, and chest.
Cons:
• May relax the tongue into the breathing tube resulting in snoring.
• Not recommended for those with sleep apnea.
• Not recommended during pregnancy.
Considerations:
• Place a soft pillow or rolled towel under knees to support the natural curve of the spine and maintain alignment.
• Use a thin pillow or no pillow at all. If you use a pillow, make sure your entire head, neck and shoulders are on top of the pillow.
• Avoid raising arms above head because the position places pressure on nerves leading to pain.
• To lower the chances of turning your head, try to keep your arms and legs straight (people often subconsciously turn toward a bent arm or leg).
SIDE SLEEPING
May be for you if:
• You are pregnant.
• You experience snoring or sleep apnea.
• You have acid reflux.
Pros:
• The doctor-recommended position for snoring and sleep apnea.
• Opens airways for easier breathing.
• Recommended for pregnancy because left-side sleeping increases the amount of blood and nutrients that reach the placenta and baby.
Cons:
• Can cause back, shoulder and neck pain.
• Can restrict breathing if body is curled too tightly.
• Can contribute to skin aging as gravity leads to facial wrinkles and sagging breasts.
Considerations:
• Bend knees slightly towards your chest, stacking your hips in a straight line.
• Consider placing a pillow between your legs to keep hips aligned and alleviate pressure on your hips and lower back.
• Choose a thicker pillow to occupy the gap between the neck and the shoulder, keeping your head in a neutral position to maintain good alignment.
• If room allows, stretch arms out front.
STOMACH SLEEPING
May be for you if:
• You have herniated disks.
Pro:
• Relieves pressure on spaces between disks.
Cons:
• Flattens the natural curvature of the spine and keeps head turned to one side causing neck pain.
• Restricts blood flow and places pressure on joints and muscles to irritate nerves and lead to pain, numbness and tingling.
• Restricts the lungs to prevent a fully expanded breath.
• Exerts unnecessary pressure on the breasts, which may cause tenderness.
Considerations:
• Don’t use a pillow at all, or try raising one side of your body slightly with a long pillow or placing a pillow under your hips.
• Avoid raising arms above head because the position places pressure on nerves leading to pain.
• Avoid placing arms under the weight of body because decreased circulation will cause numbness.
CONCLUSION
Ask your doctor about the ideal sleep position for your needs. Feel free to try each position for a few nights to see which provides the best results. Remember, it might take time to notice the benefits and to break bad habits.
HELP IS ON ITS WAY!
At iSleepFit™ we realize that changing the positions people sleep in can improve the way they feel all day. Poor sleeping habits can lead to all sorts of problems, from back pain to snoring to numbness and even wrinkles, but how do you change what you do when you’re not even awake? We designed our first product, the iSleepFit™ Sleep Posture Belt, to help retrain your body to stay in your optimal sleep position. To learn more and join our journey please sign up at iSleepFitSystem.com and follow us on social media.
