Your sleep position isn’t just what keeps you comfortable at night. It has significant effects on your health, influencing everything from sleep quality to breathing capacity to back pain.
According to a study conducted by the Better Sleep Council (BSC), a consumer education company focused on educating the public on the link between sleep, wellness, and quality of life, it might also reflect certain aspects of your background, including your education level.
Let’s take a look at the connection between sleep position and health, and how you can adopt the most beneficial nightly posture for your well-being.
Sleep position and health
Whether you prefer curling up in the fetal position, sprawling out like a starfish, or lying on your stomach, your sleep posture affects:
- Spinal alignment, which can alleviate or exacerbate pain and postural issues
- Breathing and circulation, affecting the position of your airways
- Pressure points, which can also lead to or worsen pain
So it’s clearly important to sleep in a way that doesn’t aggravate any existing conditions or discomforts you may have. So whether you have trouble sleeping or want to make sure you sleep better follow a regular sleep routine.
The science of sleep positions
Most people favor one of these positions:
- Soldier: On the back with arms at the sides and legs straight
- Starfish: On the back with arms raised above the head and legs spread
- Fetal: Curling up on one side, knees drawn to the chest, arms bent and/or wrapped around the body
- Log: On the side with legs stretched straight and arms down alongside the body
- Yearner: On one side with arms stretched out in front
- Freefall: Stomach-down, head turned to one side, hands around the pillow
Research suggests sleep positions change with age, habits, or health conditions. For instance:
- People with back pain may shift positions to reduce discomfort.
- Pregnant women might prefer side sleeping to enhance blood flow.
But the BSC study found that your sleep position can reflect other personal characteristics, as well. For example:
- Women are more likely than men to adopt the Fetal position (54% vs. 39%), possibly due to higher occurrences of back pain.
- The Soldier (11%), Starfish (7%) and Log (6%) positions are less common, but those who favor these postures are more likely to believe they have medical benefits.
- Log sleepers often report higher satisfaction with their mattresses.
- Freefall is more popular among Millennials and Gen Xers compared to Baby Boomers, who prefer positions like the Fetal or Log for stability and comfort.
- People with higher levels of education favored the Log or Solder position over the Fetal, possibly due to differences in lifestyle, stress levels, or awareness of how sleep position impacts health.
Best posture for sleeping
Unfortunately there’s no one-size-fits-all prescription for the healthiest sleep position. The best option for you depends on a variety of factors, such as:
- Underlying health conditions
- Age
- Pregnancy status
- Existing pain or injuries
- Personal preference
In fact, each type of posture has its own benefits–as well as drawbacks. Here are some pros and cons, complete with tips for better alignment and well-being from Terry Cralle, BSC sleep expert, certified sleep educator, author, and registered nurse:
Back sleeping
Health benefits: Back sleeping supports spinal alignment, reducing back and neck strain. It may minimize facial wrinkles and, if you elevate your head, it can combat nasal congestion and acid reflux.
Potential drawbacks: These positions may exacerbate snoring and sleep apnea due to gravity’s effect on airways. They can also worsen lower back pain for some.
Tips to improve: Place a pillow under your knees to align your spine, and choose a medium-firm mattress for better support.
Side sleeping
Health benefits: Side sleeping promotes healthy breathing by keeping the airways open, making it a great choice for anyone with sleep apnea or acid reflux. Experts also recommend this position during pregnancy to improve uterine blood flow.
Potential drawbacks: These positions can put too much pressure on shoulders and hips–especially if your mattress doesn’t provide enough support. Curling up too tightly in the Fetal position can also strain the back or neck. Furthermore, side sleeping may increase eye pressure in glaucoma patients, particularly on the bottom side.
Tips to improve: Choose a softer mattress to cushion pressure points, align your neck with a supportive pillow, and place a pillow between your knees for better spinal posture.
Stomach sleeping
Health benefits: Stomach sleeping can prevent snoring by keeping airways open. It can also reduce acid reflux, as well as the risk of lung collapse due to sleep apnea.
Potential drawbacks: Often deemed the least healthy position, stomach sleeping strains the neck and lower back, potentially exacerbating chronic pain and poor posture.
Tips to improve: Opt for a thin pillow–or no pillow–to minimize neck strain. Consider gradually transitioning to side sleeping if you’re still experiencing pain.
Your sleep position is more than a personal preference. It’s a window into your health–and perhaps even your demographics. While there’s no single healthiest position for everyone, making some simple adjustments to the way you rest can significantly boost your well-being, both immediately and long-term.
By optimizing your sleep environment for better alignment and support, you’re laying the foundation for lasting health and vitality–night after night.
References:
SURVEY: SLEEP POSITIONS – Better Sleep Council | Start every day with a good night’s sleep
Maternal sleep position during pregnancy – NCBI Bookshelf
Effect of sleep posture on neck muscle activity – PMC
Intraocular Pressure Elevation during Lateral Body Posture in Side-sleeping Glaucoma Patients
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