No one disputes the importance of sleep. It is important for mind, body and spirit. But ask which sleeping position is best, and also you're certain to search out differences of opinion.
According to the Sleep Foundation, greater than 60 percent of adults make this position essentially the most common, with back sleeping second in popularity. Meanwhile, stomach sleeping has several health drawbacks and isn’t advisable for most individuals, says the Sleep Foundation.
“I've interpreted thousands of sleep studies, and rarely do you see someone sleeping in the same position all night,” he says. “We all have 90-minute sleep cycles, and when we change sleep stages, we often punctuate those shifts with changing positions.”
Symptoms characteristic of many health conditions will be affected by the way in which we sleep. Here, Dr. Winkleman breaks down the professionals and cons of two popular sleeping positions.
Advantages and drawbacks of side sleeping
It helps you breathe easily. Side sleeping is taken into account the optimal position for respiration, which helps keep the airway open. This can reduce snoring and reduce sleep apnea, because the tongue and other soft tissues at the back of the throat aren’t resting. (See “Unusual Symptoms of Sleep Apnea.”)
It can prevent heartburn. Sleeping in your left side discourages acid reflux disorder, which occurs when stomach acid backs up into the esophagus and worsens at night. This position makes it harder for stomach acid to breach the sphincter within the airway.
It is a very good option while pregnant. According to the American College of Obstetricians and Gynecologists (ACOG), sleeping in your side (especially on the left side) promotes greater blood flow to the uterus and reduces swelling within the legs and ankles.
This can increase joint pain. When you lie in your side, the spine isn’t properly aligned, which may focus pain-causing pressure on the neck, back, or hips. And in case you go to sleep on one arm, it might be awkward once you get up. “People with orthopedic problems, especially in their shoulder, often can't sleep on their affected side for long periods of time because it hurts,” says Dr. Winkelman.
Unusual symptoms of sleep apneaLoud snoring, gasping, choking, snoring are essentially the most common symptoms of sleep apnea, a condition that affects 30 million Americans, in accordance with the American Medical Association. Marked by repeated respiration errors during sleep, sleep apnea is linked to serious health complications, including daytime fatigue, hypertension, heart problems, diabetes and early death.
What do all these symptoms have in common? Dr. Winkelman says they're inconsequential, meaning they will be linked to a lot of health problems — a few of them harmless. Clearly, this poses a dilemma: How can someone with a number of of those symptoms tell if sleep apnea may be the true offender? Dr. Winkleman says the secret’s to search for mixtures of symptoms. You needs to be suspicious if you might have any of the above symptoms or paired with daytime sleepiness, latest onset or difficult-to-treat hypertension, or in case your bed partner has reported that you just stop respiration at night. “It's probably the most reliable strategy” to detect if less common sleep apnea symptoms point to the disorder, he says. See your primary care doctor if any of those mixtures occur. She'll likely recommend a house sleep test that involves tracking respiration, oxygen levels, movement and other indicators whilst you sleep within the comfort of your bed. Alternatively, she may recommend an in-lab sleep study. |
Advantages and drawbacks of back sleeping
It keeps the spine straight. Back sleepers may experience less neck, back and hip pain within the morning, because the position takes pressure off the spine and joints. You can enhance these effects by placing a small pillow under your lower back or knees, which further aligns the spine. “For most people, sleeping on your back avoids any force on the spine,” says Dr. Winkleman.
It can aggravate respiration problems. Sleeping in your back is taken into account certainly one of the worst positions for individuals who sleep or suffer from sleep apnea or other respiration challenges. “I tell people with sleep apnea to avoid sleeping on their back,” he says. “All the soft tissue in the back of the throat comes back like a cork. Gravity is not our friend here.”
Similarly, individuals with heart failure or lung problems — and even individuals who carry extra weight of their trunk — may experience shortness of breath in the event that they sleep on their backs. “It's harder for them to expand their lungs,” says Dr. Winkelman. “It can feel a little like someone is sitting on your chest.”
It can worsen the irritation. Sleeping flat in your back could make it easier for stomach acid to back up into the esophagus. “Sleeping with your upper body slightly elevated is probably a smart thing to do,” he says. “Thus, gravity helps you.”
Lying flat in your back while pregnant isn’t advisable. Especially when the uterus grows within the later months. ACOG advises against back sleeping within the second and third trimesters because the load of the fetus can put pressure on the spine and major blood vessels. That said, in case you get up in your back, don't worry—you most likely woke up since it's not very comfortable to lie that way while pregnant. Take this as your cue to show around on your personal.
The bottom line
Still your selected sleeping position is the most effective? Talk to your doctor if you might have a medical condition that will affect the way in which you sleep. But ultimately, there is no such thing as a “healthy” sleeping position, says Dr. Winkleman.
“We probably have to individualize it,” he says. “I think your body tells you what's best.”
Photo: © Milk/Getty Images