Sleeping on your back can prevent back pain, neck pain, and the formation of wrinkles, but it may also lead to snoring. The fetal position is not ideal for health, but it is convenient for pregnant women…
According to the Centers for Disease Control and Prevention (CDC), more than one-third of American adults do not get enough sleep on a regular basis. Moreover, your sleeping position not only affects the quality of your sleep but can also impact your health, appearance, and even the next generation.
How to Transition to Sleeping on Your Back?
If you are not used to sleeping on your back, can you train yourself to do so? According to Robert Pagano, co-founder of Sleepline, a product review website for sleep, there are some tips to make the transition to sleeping on your back easier.
“Start by lying on your back for short periods to get accustomed to it.”, Pagano shares. “Try using a body pillow or a large rectangular pillow to support your head and neck, and place one or two books on your stomach while you try to lie on your back. This will prevent you from rolling onto your side or stomach while you fall asleep.”
This expert notes that sleeping on your back also helps prevent the formation of wrinkles. “When your face is pressed against the pillow, wrinkles can form along the skin’s ‘break lines,'” Pagano explains.
However, there are certain cases where sleeping on your back is not advisable, such as during pregnancy, if you snore, or in some cases of tracheal narrowing that can cause sleep apnea. If you experience any of these conditions, experts agree that the second-best sleeping position is to sleep on your side.
When Should You Sleep on Your Side?
Nearly half of Americans surveyed reported that they typically sleep on their side, according to the Better Sleep Council (BSC).
“Side sleepers can maintain proper spinal alignment; however, this is more challenging than sleeping on your back,” says Derek Hales. “It’s important to keep your neck, spine, and lower back in a straight line.”
According to this expert, achieving ideal conditions while sleeping on your side often requires a special supportive pillow that has the right firmness and height. In contrast, foam or overly soft pillows often do not provide enough support for the head and neck, leading to spinal misalignment.
Pagano recommends placing a pillow between your knees when sleeping on your side to help keep the spine aligned. According to the Sleep Foundation, this sleeping position, combined with a pillow between the knees, can help reduce pain, as well as discomfort in the lower back area.
For most people, sleeping on the left side will be the most effective. The reason is that sleeping on the right side can put pressure on the internal organs and may increase sleep disruption due to acid reflux. Therefore, sleeping on the left side is especially important for those suffering from acid reflux or gastroesophageal reflux disease (GERD).
However, individuals with conditions such as heart failure may feel discomfort on the left side and prefer to sleep on their right side. In this case, experts recommend that if you have heart disease, it is best to consult a doctor to get guidance on the best sleeping position for you.
Additionally, sleeping on your side is ideal for pregnant women, as it allows the heart to pump blood through the body more easily in this position. It also helps the fetus avoid putting too much pressure on the vein that carries blood from the mother’s legs to the heart.
