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What are the best sleeping positions

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WHAT ARE THE BEST SLEEPING POSITIONS?

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What are the best sleeping positions

  1. 1. SLEEP: WHAT ARE THE BEST SLEEPING POSITIONS? Reviewed by Charles Patrick Davis, MD, PhD on October 18, 2017 Dr. Yousef Elshrek
  2. 2. • Do You Sleep on Your Stomach? • Approximately 7% of people sleep on their stomach. • It may help ease snoring, but sleeping in this position may aggravate other medical conditions. • Your neck and spine are not in a neutral position when you sleep on your stomach. • This may cause neck and back pain. • Stomach sleeping can put pressure on nerves and cause numbness, tingling, and nerve pain. • It’s best to choose another sleep position if you are stomach sleeper. • If you can’t break the habit, prop your forehead up on a pillow so your head and spine remain in a neutral position and you have room to breathe.
  3. 3. • THE FREEFALL POSITION • About 7% of people sleep on their stomachs with their heads turned to the side. • People who sleep this way have their arms wrapped around a pillow or tucked under a pillow. • One sleep researcher discovered people who sleep this way may be more likely to be outspoken, outgoing, and sociable. • They may also be more likely to not take criticism well.
  4. 4. • DO YOU SLEEP ON YOUR BACK? • Some people who sleep on their backs may experience low back pain from this sleep position. • It can also make existing back pain worse. • So this is not the best sleep position for lower back pain. • If you suffer from snoring or sleep apnea, sleeping on your back may aggravate these conditions. •There are upsides to sleeping on your back. •Your head, neck, and spine are in a neutral position so you’re less likely to experience neck pain. • Sleeping on your back with your head slightly elevated is also the best sleep position for heartburn.
  5. 5. • THE SOLDIER POSITION • In this position, the sleepers lie on their backs and their arms are down and close to the body. • Approximately 8% of people sleep like this. • Research has shown that people who sleep in this position may have quiet and reserved personalities. • They may also have high standards both for themselves and others. • This is not one of the best sleep positions for snoring and may prevent you from getting a restful night’s sleep. • Talk to your doctor if snoring keeps you from getting enough rest.
  6. 6. • THE STARFISH POSITION • People who sleep in a starfish position sleep on their backs with their arms up over their head. • Approximately 5% of people sleep this way. • Research shows people who sleep in this position do not like being the center of attention. • They are also likely to be good listeners and helpful. • As all those who sleep on their backs, people who sleep in the starfish position may be prone to snoring and sleep problems.
  7. 7. • DO YOU SLEEP ON YOUR SIDE? • The most popular sleep position by far is side sleeping. • Approximately 41% of people sleep this way, curled up on their sides with their knees bent. • This is also called the fetal position. • More women than men sleep in this position. • This position is good for pregnant women because it facilitates circulation to both mom and the fetus. • The position may be good for those who snore. • If you have arthritis, sleeping in this position may make you sore. • Curling up may also prevent you from breathing deeply because your diaphragm is restricted
  8. 8. • THE FETAL POSITION • Side sleepers who sleep with their legs bent and curled toward their torsos are sleeping in the so called fetal position. • Women are twice as likely to sleep in the fetal position as men. • Researchers have found that people who sleep in the fetal position have warm and friendly personalities. • They may be more likely to be sensitive on the inside and have a tough, protective exterior. • If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure.
  9. 9. • THE LOG POSITION • People who sleep in the log position sleep on their sides with their arms down next to their bodies. • This sleep position may be good for you if you snore. • If you have arthritis, you may wake up in pain. Approximately 15% of people sleep like a log. • Researchers have found that people who sleep this way easygoing and social. • They are more likely to be trusting, perhaps even gullible
  10. 10. • THE YEARNER POSITION • People who sleep in the yearner position sleep on their sides with their arms outstretched in front of the body. • The position may be good for you if you snore, but bad if you suffer from arthritis. • Approximately 13% of people sleep in this position. • In a study, a researcher found that people who sleep in the yearner position are stubborn. • They are open- minded, but also suspicious and cynical. • They tend to stick to a decision once they’ve made up their minds
  11. 11. • THE SPOONING POSITION • Spooning is a side sleeping position for couples where the person in the back holds the one in the front close to their body. • Couples may wake up more frequently sleeping this way, but cuddling stimulates the release of oxytocin. • This is a hormone that promotes bonding, decreases stress, and may help you get to sleep more quickly. • Cuddling for as little as 10 minutes is enough to trigger the release of oxytocin.
  12. 12. • DO YOU SNORE? • If you snore, it’s best to sleep on your side to minimize the risk of snoring. • Sleeping on your back may aggravate snoring. • If you want to sleep on your back and you snore, stack a few pillows underneath your head to reduce the risk of snoring. • If snoring wakes you up or if you wake up gasping or feel tired during the day, it’s time to see your doctor. • Severe or loud snoring may be a sign of sleep apnea, a condition that causes you to stop and start breathing while you sleep. • Sleep apnea is associated with high blood pressure, heart disease, and stroke
  13. 13. • DOES YOUR BACK HURT? • If you have back pain, sleeping on your stomach or back may aggravate your pain. • Switch to side sleeping to minimize your risk of back pain. • For further relief, put a pillow between your knees to keep your hips in alignment. • If you must sleep on your back, placing a pillow under your knees will take some strain off of your back
  14. 14. • ARE YOU PREGNANT? • If you are pregnant, sleeping on your stomach or back will be uncomfortable or impossible. • You will be most comfortable sleeping on your side. • Favor your left side to maximize circulation for both you and your baby. • Placing a body pillow or pillow under your belly can help relieve back pain. • Place another pillow between your legs and bend your knees to be even more comfortable.
  15. 15. • IS YOUR MATTERS COMFORTABLE? • Mattresses are made of a variety of materials. • Some are softer or more firm. • The type of material that a mattress is made out of affect your body temperature. • When it comes to the firmness of a mattress, you want one that is firm enough to be supportive where you need it, but also soft enough to conform to the shape of your body. • People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning. • When shopping for a mattress, buy one from a store that will let you test it for several weeks and exchange it if it doesn’t work for you.

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