What is the best sleeping position for your health?

Your sleep posture could be the reason you wake up tired or stiff. Experts reveal the healthiest sleeping position — and why side sleeping wins (Image: Pic credit)

• Side sleeping, especially left side, is healthiest for spine and digestion
• Back sleeping supports spine but may worsen snoring and sleep apnea
• Stomach sleeping can cause neck pain, numbness, and poor sleep quality

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It’s not just about the duration of sleep but also about how you sleep that is a reflection of how healthy, clean, working and functioning your spine, breathing capacity, blood flow, digestion system and your brain cleanup are. Indeed, many people rise feeling stiff, fatigued or headachy without knowing that they could be experiencing poor sleep posture. Over the long term, consistently sleeping in the wrong position can contribute to chronic pain and degenerative disease like back issues or acid reflux – as well as contributing to snoring or poor-quality sleep in general.

Sleep experts say that positioning the body while resting allows muscles to relax, organs to function optimally and the nervous system to repair itself. Although comfort is a matter of personal preference, evidence-based sleep positions can help mitigate stress on internal organs and support the natural curvature of your spine.

“Your body spends one-third of life in sleep which makes posture during sleep just as crucial as posture during the day,” says Dr Aayush Mehta, MD (Consultant Sleep Medicine Specialist and Neurology Advisor at SomniCare Natural, A Homeopathy & Wellness Clinic in Noida.

Also Read: Tips for better sleep: 7 healthy bedroom habits that will improve your sleep quality

By being aware of these benefits and potential pitfalls of different sleeping positions, you can really make a difference with small changes to improve your night’s sleep. From sleeping on your side to sleeping on your back — and why stomach sleeping isn’t all it’s cracked up to be — there is one position that experts say takes the cake as healthiest for most people.

Side Sleeping: The Healthiest Position Hands Down

Most experts agree that side sleeping, especially on the left side, is ideal for our overall health. This position promotes the natural curvature of your spine, while relieving pressure on neck and lower back.

Sleeping on your side also promotes circulation and enables the spine to remain in a neutral position which helps prevent morning stiffness and chronic pain, says Dr Mehta.

What's With All the Left-Side Sleeping?

Sleeping on the left side of your body is important for digestion and heart health. It enables gravity to push waste through the colon more easily and prevents any backflow of acid to reduce acid reflux and heartburn.

“Those people with GERD or bloating or heartburn, you don’t want gravity to play into that,” says Dr Mehta and adds that “For pregnant people, it is also recommended to sleep on their left side for better blood flow to the foetus.”

Back Sleeping: Good for Spine, Bad for Snoring

Lying on the back with the right pillow is good for back and neck alignment of your sleep position. It distributes body weight evenly and reduces pressure points.

But back sleeping may exacerbate snoring and sleep apnea, since you’re working against gravity by allowing the tongue and soft tissues to block your airway, according to Dr Mehta.

Why You Need To Avoid Stomach Sleeping

The neck and lower back are under tension from twisting over an extended period (while stomach sleeping). It may also compress internal organs and inhibit breathing.

“Sleeping on the belly for an extended period of time can induce neck discomfort, numbness and bad sleep quality,”  says Dr Mehta.

Sleep Tips

You can keep a pillow between your knees when you sleep on your side

Opt for a mattress which enables to maintain your spine in alignment

Don’t use high pillows that make your neck bend

Change position, but don't train your body in increments if you do.

Also Read: Stop body pain and aches, improve your sleep quality with the right mattress

Side sleeping is the most healthful option for most people and allows more blood flow to the placenta. Minor modifications in sleep positions can help us get a good night’s rest, aid digestion and contribute to overall physical health.

FAQs on sleeping position and effects on health

What is the healthiest sleeping position?

Side sleeping, especially on the left side, is considered the healthiest position. It promotes the natural curvature of the spine, relieves pressure on the neck and lower back, and aids in better digestion and heart health.

How does sleeping position affect health?

Sleeping position impacts the spine's health, breathing capacity, blood flow, digestion, and brain cleanup. Poor sleep posture can lead to chronic pain, degenerative diseases, snoring, and poor-quality sleep.

Why is left-side sleeping recommended for pregnant individuals?

Left-side sleeping improves blood flow to the foetus, aiding better circulation and ensuring optimal health for both mother and baby.

Can back sleeping worsen snoring?

Yes, back sleeping can exacerbate snoring and sleep apnea since gravity allows the tongue and soft tissues to block the airway.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis