Sleep Positions – Understanding Your Favorite Positions

 

Unless sleeping on a chair or in an upright position, we all exhibit different sleeping positions. Apparently, your sleeping positions say a lot about your personality and other similar astrological information. In this article, we're looking at the different types of sleeping positions, how you can modify them and how they influence your health. There isn’t a particular one that is good or bad. Each has its own pros and cons. Read on to discover more.

Let’s take a look at what type of sleeper you are

Back sleepers

Sleeping on your back is a great position for your spine and neck. Because you are in a stretched out pose, you do not risk injury from bending. I’m an occasional back sleeper myself. Although some back sleepers prefer to sleep with their arms close to their bodies like soldiers at attention, others like to starfish it. Sleeping on your back might save you the occasional pimple or wrinkle from having your face against a pillow all night.

Modification for back sleepers

Unlike with other positions, sleeping on your back doesn't need a lot of additional support. You may, however, add a pillow or rolled up towel beneath your knees. This elevation not only helps circulate your blood but is also recommended to ease acid reflux.

You might want to steer clear of this position if you have issues with snoring and sleep apnea.  Gravity might encourage your tongue to pull back to obstruct your airways thus worsening your snoring. This obstruction could also interfere with proper breathing for people with sleep apnea. If you do not trust yourself to lie on your stomach or the side throughout the night, you might want to sow a tennis ball onto the back of your pajamas. This way the ball will force you to find other positions to lie in throughout the night.

Side sleepers

Sleeping on the side accommodates many other mini positions. From fetal pose to big spoon little spoon cuddling; it is a variable position suitable for children or adults. It is a great position for your digestive system. With a support pillow strategically place; you can say goodnight to your acid reflux and heartburn. It is the best way to detox your body without actually going on a detox diet. As opposed to sleeping on the right side, left side sleepers benefit more from the digestive health benefit this position offers. Because of the anatomy of your stomach and placement of other organs, left side sleeping is arguably better.

Modifying side sleeping

It is advisable that you exercise caution with this position. Due to the pressure, this position places on your stomach and lungs, a well-placed pillow is recommended. Find a supportive pillow or cushion to place beneath your head and occasionally between your legs. These elevations help with circulation and save you from the dreaded numb hand.

P.S This position somewhat compresses your shoulders. You may want to find a different position if you experience regular shoulder pains.

Stomach sleepers

Although it is great to ease snoring, you risk some pack pain because of the curve on your spine. When done correctly, sleeping on your stomach could relieve snoring and soothe sleep apnea. Stomach sleepers stand to benefit a lot but likewise risk a lot of pain, aches, and discomfort. You must, therefore, find the perfect balance to ensure you don't seek these benefits at the expense of your spine or neck health. This position may place some stress on your spine which could lead to general discomfort and stiffness throughout. 

Modifying the stomach position

Placing a pillow correctly under your head should save you the agony that could result from your neck being awkwardly twisted to the side for hours. When your neck is parallel to the mattress, you risk less likelihood of getting sleep associated neck pains and stiffness. This position is an absolute no-no for expectant mothers. The sideways pose is recommendable and more accommodating to your little bun.  

How to optimize sleep based on your sleeping position

Support pillows

Each sleeping positions comes with its pros and cons. It is advisable, however that you invest in the right support pillow for better and beneficial sleep. A good pillow will ensure your body no matter how awkwardly bent, is fully supported. With stomach sleepers, for example, the body is pulling downwards to your stomach and forming a risky curve at your lower back. A well-placed pillow or two will keep you from any injury and subsequent aches you may acquire from the pressure placed on your torso-abdomen region and lower back.

Finding the right mattress

Different mattress designs are meant to accommodate different sleeping habits. One of these being your sleeping posture. Each pose requires a certain degree of support and firmness.  Side sleepers, for example, need a softer option to minimize the pressure on the hip, shoulder and arm regions. Stomach sleepers need a relatively solid choice to keep them from sinking too much into the mattress and thus increasing the odd curve on the lower back. A firm-ish selection will keep you comfortable but not at the expense of your spine. Sleeping on the back required a general firmness that will maintain a straight spine and keep your weight well distributed. Tuft and needle offer a variety of mattress selections with differences in firmness to accommodate all sorts of sleeping poses.   

Keep the clock away from your field of view

Contrary to what you may believe, facing a clock while in bed might do more harm than good for your sleep. If you must have a clock in your room, strategically place it away from your sight, regardless of your sleeping position.

Sleep tip: You should set up your room t favor sleeping. The temperatures, lights, and noise levels should allow you to fall asleep quickly and maintain that state for the designated sleep time. Otherwise, it would be pointless to optimize your sleeping habits just constantly wake up due to such interruptions.

Final word

Whether you like to curl up into a little ball, or you prefer to stretch out, you need appropriate support. This way, you will enjoy a good night's rest, without aches and pains that accompany awkward bending and curving while you sleep. These methods should be helpful to anyone looking for a consequence-free way to spend the night.