Complaining of neck pain or back pain right after you wake up from bed is often concerning. These pains or discomfort may be because of the wrong sleeping position of the individual. So, which are the best sleeping positions? Sleeping on your right side or sleeping on your left side? Experts elaborate on comfortable sleeping positions which can aid in better sleep.
What are the different sleeping positions?
Some of the most common sleeping positions include sleeping on your back, on the side, in fetal position or sleeping on the abdomen or stomach. Dr J Harikishan, senior general physician, Kamineni Hospitals, Hyderabad explains the most common three positions for sleeping and if they are beneficial or not.
Sleeping on your back
It is one of the most common positions to sleep. Sleeping on your back with a pillow to support your neck and a small pillow or rolled towel under your knees can help maintain a neutral spine alignment. This position can be beneficial for reducing acid reflux symptoms and minimising the risk of wrinkles.
Sleeping on your side (left or right)
Sleeping on your side is the most beneficial, experts say. Sleeping on the side with a pillow that adequately supports your head, neck and aligns the spine in a neutral position is a good option. This position can help alleviate snoring, sleep apnea and can be beneficial for pregnant women to improve circulation.
Sleeping on your stomach
Though people prefer sleeping in this position, many experts advise on avoiding this position if possible. Sleeping on your stomach can strain the neck and spine, leading to discomfort and potential misalignment. It may also contribute to increased snoring and pressure on internal organs.
Best sleeping positions for health issues
Acid reflux
Acid reflux or Gastrointestinal Reflux Disease (GERD) is a common condition in many. Spicy food, sleep deprivation, stress and lifestyle changes are some of the major causes of acid reflux. “Sleeping on your left side can be highly beneficial for individuals with acid reflux and digestive disorders. This position helps prevent stomach acid from flowing back into the esophagus (food pipe), reducing heartburn and discomfort,” says Dr Pavan Yadav, lead consultant – interventional pulmonology and lung transplantation, Aster Hospitals, Bengaluru.
Certain sleeping positions could induce or make the condition worse. Dr Pavan recommends avoiding sleeping on the stomach as it could stomach acid flow back into the esophagus.
Sleep apnea
Sleep apnea is a sleep disorder in which individuals have breathing difficulties and tend to snore due to obstruction in the airways.
“Sleeping on your side helps keep your airways open and reduces the chances of obstructing the airway. Sleeping on your side and placing a support pillow between your knees helps to maintain proper spinal alignment and reduces strain,” says Dr Pavan.
Heart conditions
In the case of heart conditions, it is generally recommended to sleep on your right side or on the back to minimise strain on the heart, says Dr J Harikishan.
Lower back pain
Sleeping on your back with a pillow or rolled towel under the knees can help relieve lower back pain as it reduces pressure on the spine.
“Another way is by placing a pillow between the knees when sleeping on the side. It can help maintain spinal alignment and alleviate lower back pain. Sleeping in a curled-up position (fetal position) on your side with your knees drawn toward your chest can also provide relief for some individuals with lower back pain,” added Dr J Harikishan.
Pillow and posture: What to avoid when sleeping?
Poor pillow support
Using a pillow that is too high, too low or doesn’t adequately support the neck can lead to neck pain. It is important to find a pillow that maintains the natural curve of the neck and supports your head.
Poor sleep posture
Sleeping in positions that strain the neck, such as sleeping on your stomach or using a twisted or elevated position, can contribute to neck pain.
