Is Your Sleep Position Causing You Pain? Here’s What Experts Say About the Best Ways to Sleep

Sleep posture is important. Sleeping in the wrong position can cause muscle pain throughout the day and negatively impact your health. However, certain sleep positions can help alleviate pain for individuals with specific conditions. Based on expert opinions, let’s examine the pros and cons of three common sleep positions.

1. Sleeping on Your Back

Sleeping on your back while looking at the ceiling is generally considered the best sleep position. This posture supports the spine, helps relax muscles, and aids recovery. It effectively reduces back and neck pain and minimizes the risk of wrinkles since there is no pressure on the face. However, this position is not ideal for people who snore or have sleep apnea, as it increases the risk of airway collapse. For the elderly or obese, this posture is not suitable because increased gravitational pressure can hinder proper airflow. Additionally, people with poor digestion may suffer worsened acid reflux symptoms in this position. Pregnant women should be especially cautious during the third trimester, as this position can put extra pressure on the fetus’s heart.

2. Sleeping on Your Stomach

Sleeping on your stomach opens airways and reduces snoring. However, it increases pressure on the ribcage, which can reduce breathing efficiency. This position provides the least support for the back and neck, potentially causing issues with the spine and neck joints. The hips and thoracic spine bend upward, which can twist the neck, ligaments, and spine, leading to pain. From a cosmetic perspective, stomach sleeping is not advisable because it can cause facial irritation and promote wrinkles around the eyes and mouth. Specifically, it can create neck wrinkles due to skin folding on the sides and back of the neck. Moreover, pressing your face against the pillow can lead to acne breakouts, as pillows often harbor bacteria from sweat and dandruff.

3. Sleeping on Your Side

Side sleeping can be beneficial for individuals with back pain. For those with spinal stenosis, sleeping in a fetal position is recommended. Placing a pillow between the knees while lying on your side creates a natural spinal curve, which may alleviate symptoms by widening the spinal canal. This position lessens the pressure on the spine and internal organs and is ideal for pregnant women and older adults. For those who suffer from sleep apnea, this posture can be a solution by preventing the tongue from blocking the airway. Sleeping on your left side can also prevent acid reflux, as it helps keep stomach acid from flowing into the esophagus. However, side sleeping has drawbacks, such as causing wrinkles on one side of the face due to pressure and increasing pressure on the shoulders. Lastly, individuals with shoulder pain should avoid this position.