Sleeping well is one of the pillars of good health, but which position best promotes restful sleep?
- The best position for sleeping is the one that works best for you, but some postures offer more benefits than others.
- Sleeping on the side is particularly recommended for pregnant women and the elderly.
- The position on the stomach is the one with the most disadvantages, in particular because it increases the pressure on the spine, which can cause pain on waking.
Sleep is the highest form of rest. It allows the body to recover, both mentally and physically, and to preserve energy. He plays a role in “phenomena of concentration, learning, memorization or orientation”, specifies Inserm ; but not only! Many studies have shown that poor sleep can lead to various health problems, ranging from hypertension to weight gain, including an increased risk of falling ill or suffering from depressive disorders.
So how do you sleep well? Is there an ideal position?
Sleeping position: find the one that suits you best
“The best sleeping position is the one you are most comfortable with”, said Dr Harly Greenberg, medical director of the Northwell Sleep Disorders Center in New York. “However, there may be better sleeping positions for people with specific health or orthopedic conditions.“, he added. Pregnancy, back pain, neck pain… certain positions may be more or less suitable for you. That said, the doctors of the Sleep Foundation specify that the “best sleeping position is one that promotes healthy spinal alignment from your hips to your head”.
The benefits of sleeping on your side
More than one person in two chooses to sleep on their side, and in particular men who are almost 60% to favor this position. It offers several benefits, particularly as it promotes the natural position of the spine. It is particularly beneficial for people suffering from heartburn, gastric reflux, sleep apnea, back pain, or those who tend to snore. It is also the most recommended position for pregnant women and the elderly who see a decrease in the flexibility of their spine.
For back pain, you can also add a pillow or blanket between the knees and adjust the thickness of the pillow under the head to suit the alignment of the neck and spine. During pregnancy, it is also advisable to choose the left side, bending the legs. This relieves belly pressure and facilitates healthy blood flow to the fetus, uterus, kidneys and heart.
Finally, the position on the side can be suitable for everyone, except for those with pain in the shoulder.
Sleeping on your back is the best position for neck pain
Lying on your back is the second most popular position. It also offers several advantages as it allows correct alignment of the spine, thus avoiding neck and back pain. This position can also relieve people suffering from nasal congestion and allergies, provided the upper body is raised. “Lying on your back is the best sleeping position for neck pain because it prevents misalignment that can occur in side or abdominal positions”, advances the Sleep Foundation. To prevent neck pain, use a pillow that supports your neck while letting your head sink deeper.” It is also recommended to keep the arms along the body in order to avoid imbalances in the spine.
However, more people are less likely to enjoy this position, such as: pregnant women, the elderly, those with back pain, sleep apnea, GERD or acid reflux, or obese adults.
Slumping on your stomach, good or bad idea?
We would spend little time sleeping on our stomach according to several studies, and for good reason, this position has several disadvantages and is not recommended for a large number of people. One benefit, however, is that it can help people who snore by opening up the airways. Conversely, those who really should avoid it are pregnant women and the elderly. “The prone position provides the least back support of any sleeping position and increases pressure on the spine, sometimes causing pain upon awakening”, indicates the Sleep Foundation. “To sleep on your stomach, you should sleep with your head turned to one side, invariably twisting your neck and head out of alignment with the rest of your spine. If your mattress isn’t firm enough, your stomach and hips will sink into the mattress, stretching your spine uncomfortably out of alignment. This type of asymmetrical sleeping posture can negatively impact your spine over time.”
If despite everything, this is the position that suits you, it is possible to optimize it by choosing a firm mattress, a very thin pillow or even no pillow at all, and by adding a cushion under the hips to harmonize the spinal alignment and relieve pressure.