Everyone has different sleeping habits, some people can only fall asleep in a specific position and others enter dreamland as soon as their head hits the pillow. However, there are some sleeping positions that can be more beneficial than others.
Sleeping positions can have an impact on a number of different aspects of health. Things like blood pressure, sinus infections, and more can all be affected by how you are sleeping.
1. Heartburn. For those suffering from heartburn, falling asleep isn’t easy. The wrong sleeping position can result in acid slipping into the esophagus, which can be attributed to indigestion and insomnia.
The best sleeping position for those with heartburn is to sleep on an incline, which helps keep the stomach’s contents down. It’s also recommended to sleep on the left side as the right can aggravate heartburn.
2. Neck pain. How you are sleeping at night could be part of the problem when it comes to neck pain. It’s important to have a proper pillow that conforms to the shape of the neck, but there are also ways to sleep that can minimize risk.
Sleeping on your side or on your back are the two positions that are easiest on the neck. Physicians also recommend sleeping with a small rolled-up towel underneath the neck for further support.
3. Back pain. Pain in any area of the back can make getting a good night sleep a challenge, but the right sleeping position can help alleviate the discomfort.
If you sleep on your back, you can relieve pain by putting a pillow underneath your knees to help your spine. If you sleep on your stomach, place a pillow under your lower abdomen for the same effect. If you sleep on your side, place a pillow between your knees and raise your legs up towards your chest.
4. Shoulder pain. Pain in the shoulders is a common problem and it can be very disruptive when trying to fall asleep.
Sleeping on the side that doesn’t cause you pain might seem like the natural choice, but there’s more you can do. Try hugging a pillow to alleviate pain or if you sleep on your back, place a small pillow underneath the injured shoulder.
5. Headaches. Bad sleeping positions can be a frequent cause of headaches, mainly due to people twisting their necks while sleeping.
The best sleeping position to avoid headaches is to sleep either on your back or on your side but with enough pillows around your head that it doesn’t move throughout the night.
6. Digestion Issues. Sleep can easily be interrupted when plagued by digestion issues, but sleeping on the left side can help you get some shut-eye.
Sleeping on the left side is effective for those suffering from digestive issues because the stomach is positioned on the left side. This allows gravity to boost the digestive process so you can sleep soundly.
7. Sinus issues. Sleeping in the wrong position while battling sinus issues can result in your nasal passage clogging up and disrupting your slumber.
For a better sleep, make sure to prop up your head. It’s important to elevate your head to a position where it’s above your heart so the blood flow to the nose is decreased.
8. PMS Pain. PMS discomfort can keep you up when you’re trying to get a good night sleep, however, the fetal position can help take pressure off of the abdominal muscles.
Women’s Health Magazine also reports that symptoms can be alleviated by placing a pillow under the knees.
9. High Blood Pressure. According to a report by the Ehime University School of Medicine, sleeping positions can affect blood pressure, which makes it important to practice the right one.
If you have high blood pressure, try sleeping on the left side. To lower your blood pressure, sleeping face down can be naturally effective.
10. Hip Pain. Discomfort in the hip area can make it hard to find a comfortable position to doze off in. It’s important to find a position that reduces any stress on the hips or back, which is why it’s recommended to avoid sleeping face down.
Many doctors recommend favoring your side while sleeping and placing a pillow between the legs. Alternatively, you can also try sleeping on your back with a pillow or blanket supporting your spine.