What is the best sleeping position?

What is the best sleeping position?

The position that has the most health benefits is sleeping on your side. Sleeping on your back does not harm your back but it is the worst if you snore. And sleeping on your stomach increases cervical pain.

Face up, face down, side… The position we adopt when sleeping is usually a matter of preference, but not all are equally beneficial, especially if we suffer from a specific pathology.

During sleep, the body repairs itself, and the position that our spine adopts when sleeping can favor or hinder this process. An article from the Sleep Foundation has analyzed the main sleeping positions and how they can affect your health.

WHY IS IT MORE BENEFICIAL TO SLEEP ON YOUR SIDE?

According to the Sleep Foundation, the best sleeping position is one that promotes proper spinal alignment from hips to head . In this sense, sleeping on your side achieves this goal and is the position that provides the most benefits. More than 60% of people sleep on their side.

• Reduces back pain. In case of lower back pain, the best position is on your side with a pillow between your knees. This posture also relieves cervical and back pain in general. The Sleep Foundation advises choosing a pillow with a thickness that matches the distance between your neck and shoulder. This way the neck will be aligned with the spine when sleeping and discomfort will be avoided.
• You snore less and improve sleep apnea. Sleeping on your side helps prevent airway collapse and decreases snoring.

• Reduces heartburn. This position is the most recommended in case of gastroesophageal reflux.
• The best position during pregnancy. “During pregnancy, it is better to sleep on the side because it takes the pressure off the internal organs and promotes proper blood flow. When a woman sleeps on her back, especially in the third trimester, the uterus compresses the inferior vena cava and the arterial system suffers,” says Dr. Virend Somers, a Mayo Clinic cardiologist.

WHEN IS IT NOT ADVISABLE TO SLEEP ON YOUR SIDE?

Sleeping on your side is only not recommended if you suffer from shoulder pain or are concerned about wrinkles (the face presses against the pillow and favors the appearance of fine lines).

Remember that it is better to sleep on the left side . Sleeping on the right side increases pressure on internal organs. That is why pregnant women and people who suffer from reflux are recommended to sleep on the left side.

WHAT ARE THE BENEFITS OF SLEEPING ON YOUR BACK?

This position, the second most popular, also has many benefits as it allows you to keep your spine well aligned and distribute your body weight well.

• Evita el dolor de cervicales. Para prevenir el dolor de cervicales, la Sleep Foundation aconseja usar una almohada viscoelástica o con un hueco en la cabeza para apoyar el cuello mientras la cabeza se hunde algo más. También puedes enrollar una toalla bajo el cuello.

• Reduce la congestión nasal. Esta postura favorece la respiración si tienes la nariz tapada en caso de resfriados o alergias. Eso sí, debes mantener la cabeza un poco elevada ayudándote de almohadas o cojines.
• Mejora las arrugas. En esta posición no hay almohadas ni colchones que presionen las piel.