Your sleep posture can predict a lot about your health. Your poor sleeping can potentially lead you to severe problems like back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles. Thus, it’s quite necessary to have a good night beauty sleep in a posture that’s the best for your health.
Here are some best to worst sleep positions you should know.
- On Your Back
The percentage of people sleeping on their back is considerably very low that is just upto 8%. So, far it has been considered the healthiest sleeping position that enables our head, neck, and spine to ease itself in a neutral position and relieve from the extra pressures it bears throughout the day on those areas. TO eliminate acid reflux, try to Sleeping facing the ceiling and make sure that you get a pillow that will help elevating your head to give it a good support. Sleeping on back can be dangerous for those suffering from sleep apnea (a condition that causes periods of breathlessness). Their breathing tube might get blocked by the tongue.
2. In the Fetal Position
Around 40% of adult prefer to sleep in this position. It’s a loose fetal position. Specially sleeping on the left side is beneficial for the pregnant ladies as it improves the blood circulation in the body and in the fetal too. It also protects the uterus from pressing against the liver, which is on our right side. But it’s not at all recommended to rest in a fetal position that’s curled up too tightly as it can restrict breathing in our diaphragm.
3. On your tummy
If you are looking for a good sleep position for easing out your snoring problem, sleeping on your tummy would definitely benefit for you. But apart from this, it has no other benefits . Adults who have picked up this position have majorly suffered back and neck pain, since it’s quite hard to keep the spine in a neutral position and sleeping on your stomach puts pressure on your muscles that leads to numbness, tingling, aches, and irritated nerves. Thus, we advise you to avoid this position and pick up some other healthy sleeping position.
4. On Your Side
This position also helps in decreasing acid reflux. Since, this position keeps your spine elongated and straighten it helps eliminate those back and neck pain. Plus your partner will be happier if you pick up this position as it lets you avoid snoring to a
great extent. Around 20% people choose to sleep on their side.
Best position to sleep for Lower Back pain
- Sleep on your side with a pillow positioned between your knees
If lying flat on your back hurts you then try sleeping on your side. Take a soft comfortable pillow and position it between your knees
- Put your right and left shoulder in a order that it should make contact with the mattress.
- Place a pillow between your knees
The pillow will keep your hips, pelvis, and spine in better alignment
2. Sleep on your stomach with a pillow under your abdomen
Sleeping on your back is actually not good for back pain as it adds to our stress. But in case you think it to be a comfortable position for yourself then you just do not need to experiment with any other position.
- Put a pillow under your pelvis and lower abdomen area to decrease the pressure from your back.
- Check if you still need a pillow under your head.
3. Sleep on your side in the fetal position
- Try laying on your back and then roll over gently on your back.
- Bring out your knees towards your chest and gently curl your torso to your knees.
- To avoid any imbalances, just remember to switch sides time to time.
This position opens the space between vertebrae.
4. Sleep on your back in a reclined position
If you find your sleep time most comfortable in a recliner this position can be help you if you have isthmic spondylolisthesis.
5. Sleep on your back with a pillow under your knees.
For many people, sleeping on their back with a pillow placed under the knees is probably the best position to relieve back pain
- Just lay flat on your back
- Place a pillow under your knees in order to keep your spine neutral.
- If not pillow, place a small rolled up towel under the small of your back for some extra support.
Best position to sleep for relieving neck pain
- Match your pillow height with your sleeping position
Select a pillow that would help you enable your head and neck match your sleeping position. It will give a great support to your neck and will it to rest.
2. Sleep on your back if you can.
Sleeping on your back will keep your neck aligned with your spine and provide your entire body enough support. It will also ensure your neck does not twist or turn to just 1 side while you are sleeping.
3.Position yourself on your side for comfort.
Just keeping on sleeping on one side is also a wise option. Especially if sleeping on your back relieves you.
4. Avoid sleeping on your stomach, as this can strain your neck.
Avoid it, as it can give too much strain on your neck, back and spine. Try sleeping on your back or side instead
Put a towel or a small pillow under your neck for extra cushioning.
If you need to elevate your head to some more extent just roll a towel and keep it beneath your head. It will provide a better support to your neck.
Best position to sleep with stuffy nose
Well, we all know how irritating a stuffy nose can be sometimes, especially during sleep. A stuffy nose can keep you up at night, but it doesn’t have to.
- Resist the urge to blow your nose
It’s okay to blow up your nose when it becomes quite stuffy, but wait you will have to resist doing it. Researches says that it creates excess pressure in the nasal cavities that can lead fluid from your nose to go into your sinuses.
Instead of blowing use a tissue to dab your runny nose
Drink enough fluid throughout the day and keep yourself hydrated all the time. When mucus is too thick, it can stick in your nose, aggravating congestion. Consume enough fluid to loosen thick mucus, which helps in draining your sinuses. Drink minimum of 11 cups of water throughout the day.
3. Use acupressure
Activate certain pressure points using your hands, It can help you relieve sinus pressure to a great extent.
4. Eat something spicy
Hot sauces, curries, and salsas typically contain capsaicin, that helps loosen mucus and provide a temporary relief.
5. Say no to alcohol — especially after 2 p.m.
With a stuffy nose, if you are planning to drink, well it can make it even worse. For approximately 3.4 percent of people, consuming alcohol triggers upper respiratory symptoms such as sneezing and a blocked or runny nose.
6. Avoid caffeine after 2 p.m
According to a popular vresearc, the medicine having caffeine up to six hours before bed can result in disruptive sleep.
Best position to sleep during Pregnancy
Sleeping during pregnancy is really a mission impossible.
So, try these tips to have a good nap
- First thing you need to keep in mind, is for sleeping be sure to wear loose, comfortable clothing in a breathable fabric, like cotton.
- The best sleeping position during pregnancy is on your left side, because it improves circulation for both you and your baby. “It ensures that you’re not compressing the inferior vena cava, which can restrict blood flow to the placenta.
- If you find sleeping on your left side uncomfortable, a pregnancy pillow, which can support your bump, back, neck and knees, might help.
- It’s best to avoid sleeping on your back late in pregnancy. Because a recent study has confirmed that a woman sleeping on her back is more likely to have a stillbirth.
Best position to sleep after a C-Section
good quality sleep can be a challenge after a C-section. So, here are some sleeping positions to make sure your recovery is as smooth and stress-free as possible.
- On Your Back
Most C-section moms find sleeping on their back more comfy. Especially during the first few days or weeks after surgery. The great benefit to sleeping on your back is that you’re not giving pressure on the incision site.The only drawback with this position is that you will need to make a lot of effort to sit up and get out of bed
- On Your Side
Many women confess to have felt more comfortable to sleep on their side just after a C-section. As, it’s much less painful for them to get out of the bed.
If you are in an immense pain, any position will feel you uncomfortable. In this case, you should consider sitting on a recliner or a chair.
Best position to sleep during periods
Sleeping during that week is no lesser than a challenge. First of all you could run into leaks, especially if you don’t have the right kind of sanitary pad. Then, there’s comes the issue of cramps keeping you up all night in crying in pain. But you can combat both of these issues by sleeping in the correct order while you’re on your period.
- The fetal position can help reduce your pain to a great extent. The fetal positions do so because the skeletal muscles around our abdomen can relax, and less tension leads to fewer cramps and less pain.
- Do not lie facing down when you are in your periods.Being on your stomach can actually squeeze your uterus so that more blood comes out, increasing leading to the chances of overnight leaks.
- Sleeping with a heating pad or hot water bottle, and stretching your abdomen before bedtime can also help relieve the pain.
- Sleeping with a heating pad or hot water bottle, and stretching your abdomen before bedtime.
Best position for sleeping with Sciatica
- Elevate your knees
sciatica takes place when 1 of the 5 sciatic nerve roots in our lower back is compressed or irritated. Sleeping with our knees elevated may alleviate our symptoms by minimizing the pressure our lumbar discs place on our nerve roots.
- Enjoy a bath before bed
A warm bath can help you sleep by encouraging the release of pain-fighting endorphins and relaxing the muscles around your sciatic nerve roots.
- Consider ditching your mattress
Many people have found relief by ditching their mattress and sleeping on the floor.
4.If you are a side sleeper, bend your top knee and pull it towards your head. Prop your knee with two to three pillows, so your hips are squared while you sleep.
4. Stop yourself from lying on your painful side.