The position you sleep in can affect your health

Your snooze position could make all the difference for a well-rested morning

The quality of sleep one gets has been a recurring topic of discussion during the past decade or so—with lives getting busier, screen time only increasing, mental health concerns on the rise, and internal and external aggressors causing all kinds of stress, getting a good night’s sleep has become even more crucial for your body to recover. With time, we find our most comfortable position to sleep in, something that becomes a habit and simply put, works. But is there a universal ‘perfect’ way to sleep? And can it impact your health in any way? We evaluate with the guidance of an osteopath and a fitness expert.

There are five types of sleeping positions: Foetal, on your back, on your stomach, on the left side, or your right side. “A good night’s sleep affects growth and stress hormones, breathing, appetite, blood pressure, immunity, and cardiovascular health,” says Nadia Alibhai, a UK-based osteopath and posture expert. Each of these have pros and cons, and the right one for you depends on your personal health requirements.

The foetal position

As the name suggests, the foetal position is the way babies are curled up inside the mother’s womb. “This is one of the most common positions and involves sleeping on your side with your knees slightly bent towards you. This is a great position for lower back pain, during pregnancy, and to reduce snoring,” says Alibhai. “However, the downsides of sleeping in the foetal position can occur if you are very curled up and can affect breathing as well as cause joint stiffness and aches upon waking up.” It might then be time to straighten up or use a cushion or pillow between your legs so your body isn’t too stiff while you sleep.

On your back

Sleeping on your back is the most recommended, unless “you are pregnant or suffer from sleep apnea or snoring. Sleeping on your back uses gravity to keep an even alignment of your spine which can help reduce unnecessary pressure over your joints. A pillow under the knees can help with maintaining the natural curve of your spine. Plus, it reduces possible wrinkling on your skin which can happen when you sleep on your stomach.” 

However, if you are pregnant or have a sleep disorder, be cautious. Alibhai explains why: “During pregnancy the growing foetus can put pressure on the inferior vena cava, which is the largest vein of the human body. This vein carries the venous blood from the lower limbs and abdominopelvic region to the heart but when compressed can reduce the blood flow of the heart to the foetus. Sleeping on your back can also cause lower back pain as more pressure can go through your lumbar spine. If you are a snorer or suffer from sleep apnea, it might make it worse as your airways can collapse.”

On your stomach

If you sleep on your stomach, unless you’re dealing with sleep apnea or excessive snoring, this is likely the worst position to be going to bed in. “This position is not great if you suffer from neck or lower back pain as it adds stress to the muscles and joints of these areas. When your head is turned to one side for a prolonged period of time, the muscles on one side can contract for a long period and the other side will be overstretched, increasing pain.” explains Robin Behl, fitness and movement expert, and co-founder, The Tribe. “There’s a certain arch created on your back and there is pressure put on the spine, which is obviously not good for the spine in the long run. You may not feel it when you’re young, but it accumulates with time so it’s best to avoid that position.” 

Sleeping on either side

If you’re a side-sleeper, you’re better off but which side you face makes a difference. “Sleeping on your left side is a good position if you have acid reflux as the oesophageal sphincter and oesophagus are in a higher position than your stomach,” says Alibhai. “If you sleep on your right side, it can worsen your acid reflux since your oesophageal sphincter and oesophagus are then lower than your stomach. However, if you do have high blood pressure, sleeping on the right can help reduce that.” Behl warns, “You shouldn’t sleep on your side in a way that you’re crunching up your spine because over a period of time, this position can really hamper your spine health. If you sleep on your side or with one leg on top of something, that makes it a compressed position and compromises the spine. It also puts the neck in a compromising position.”

Switching sleep positions and the picking the ideal bedding

If you’re someone who’s tried this before, you know that changing your sleeping position is fairly hard to do. It can, however, significantly impact your spine health, especially considering the extra pressure our spine and lower back takes due to screen usage and sedentary lifestyles. “It can be hard to be very aware of how you’re sleeping and sometimes we just don’t realise when we make certain movements or changes in the sleeping position. However, over a period of time, by being aware and putting in the effort to sleep in a correct posture, it gets easier and natural in fact to sleep in a straight position,” advises Behl.

Another factor to keep in mind is of course, your bedding, particularly the mattress and pillows you use. “It's very important for your spine to be supported while you sleep by your pillow and mattress. Whether you should opt for a hard or firm mattress depends on a number of factors. For example, heavier people generally need a firmer mattress whereas lighter people can use a softer mattress. Opt for natural fibre pillows and ones that also give good support,” recommends Alibhai.

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