What Is The Correct Way To Sleep?

A mattress is a bed’s supporting layer, the place where we spend about one-third of our lives sleeping. How we sleep and how comfortable our mattress determines how well-rested we will be when we wake up.

Over the last few years, there has been a boom in people wanting to improve their sleep. There is a lot of contradictory information out there regarding what is the correct way to sleep. Today we want to clear up some of that confusion and correct all the wrong information so you can start sleeping better tonight! Read down to discover the correct way to sleep.

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What is the most correct way to sleep?

A good night’s sleep is essential to your health and well-being, but did you know that the position in which you sleep can affect how well you rest? The National Sleep Foundation recommends sleeping on your side or back with a pillow between your legs to keep them from falling asleep.

Sleeping on the side or back with a pillow between your legs helps prevent hip flexor strain and improves circulation. Side-sleeping is also recommended for people who suffer from acid reflux or heartburn because it helps reduce pressure on the esophagus.

This position allows your airways to remain open during sleep, which helps prevent snoring and sleep apnea. Sleeping on your side also reduces the risk of heartburn and acid reflux.

If you prefer to sleep on your back, avoid using pillows under your head, as they can cause neck discomfort or headaches when you wake up. You may need to experiment with different pillows until you find one that feels comfortable.

What To Consider When Choosing the Correct Way To Sleep

The best sleep position depends on your health needs and preferences. Some people prefer sleeping on their side, while others prefer to lie flat on their backs or stomachs. However, certain health conditions require you to sleep in a specific manner:

Back and neck pain

If you have chronic back or neck pain, sleeping on your side is likely best for your body. This position will relieve stress in painful areas while allowing them to rest comfortably during the night. If you’re having trouble finding a comfortable side-sleeping position, try putting a pillow between your knees to ease the strain on the lower back and hips.

Snoring and sleep apnea

If you have snoring or sleep apnea problems, then sleeping on your back may help ease symptoms related to these conditions. This position prevents your tongue from falling back into the throat while also minimizing airway blockage in some cases.

Reflux and heartburn

Sleep on your side with your knees bent and arms folded across your chest to reduce symptoms of gastroesophageal reflux disease (GERD). This position will also help relieve heartburn by keeping acid from backing up into your esophagus as it usually does when you lie flat on your back with arms above your head.

The Best Sleeping Positions for Your Neck and Spine

Sleeping on your back is the correct way to sleep for your neck and spine. The pillow should be firm and high enough to support your head and neck in a neutral position, and the pillow’s height should be just right, not too high or too low.

If you have a body pillow, use it to support your neck while sleeping on your side.

Your mattress should be comfortable so that you don’t sink into it. You should feel like you’re sleeping on top rather than sinking into it.

Sleeping on your side is another great option for your neck and spine. Use a pillow between your knees for comfort and support, but ensure it’s not too high or low.

If you sleep on your stomach, place a pillow under your hips, not under your head, to prevent the weight of your upper body from pressing against the front of your neck and spine.

Which Side is Best? Left or Right?

Sleeping on the left side is best for your health and well-being. Here’s why:

Sleeping on the left side has been shown to reduce snoring, which can indicate obstructive sleep apnea (OSA). OSA occurs when you stop breathing while you sleep, causing oxygen levels in your blood to drop. When this happens, your brain will wake you up to breathe again. If you have OSA and don’t get treatment, it can increase your risk of high blood pressure, stroke, and heart failure, as well as diabetes and obesity. Sleeping on your left side helps keep airways open, so they don’t collapse during sleep. It also helps prevent respiratory infections such as bronchitis or pneumonia by keeping secretions from collecting in the lungs, according to ASAA.

Can Side-Sleeping Cause Shoulder Pain?

Side sleeping is a common sleep position adopted by many people. However, it can cause shoulder pain in some cases.

Sleeping on your side for too long can result in cartilage breakdown in the shoulder or inside the shoulder’s acromioclavicular (AC) joint. This is because when you lie on your side, your body weight is distributed unevenly across the joint and can cause wear and tear on the cartilage over time.

The AC joint is in front of the collarbone and connects the clavicle (collarbone) to the acromion process at the top of your shoulder blade. It allows for movement between these two bones as you raise and lower your arm.

This wear and tear on cartilage can cause pain from inflammation in this area, known as a “frozen shoulder.” Frozen shoulders are common among older adults who have arthritis or other age-related conditions that affect their joints, muscles, and tendons.

What are the Proper Pillow Positions for Side Sleepers?

Here are some of the best pillow positions for side sleepers:

Pillow Under the Head

This position aims to keep your neck in alignment with your back. You’ll want to be sure that your head isn’t tilted too far back or too far forward. Putting a pillow under your head can help achieve this alignment and relieve pressure on your cervical spine, the area of your spine from your neck to the base of your skull.

Pillow Under the Neck

The second position is to place the pillow under your neck. This will support your head and neck, so they don’t sag too far forward or back during sleep.

Between Your Knees

The third position is to place a pillow between your knees. This will help keep your hips aligned while you sleep, so they don’t slip out of alignment while you’re sleeping on your side.

Conclusion

When it comes to sleeping position, your body knows best. There is no one “right way” to sleep. Experiment with both back and side sleeping, and let your body determine which position is best for you. And no matter how you sleep, keep the following pointers in mind: the most important thing is that you’re comfortable; if you wake up in pain or unable to fully move, try switching positions; if a certain position keeps hurting, you may want to consult your doctor; and make sure your mattress is appropriate for your needs. Also, remember that while there are different ways to sleep, they all serve the same purpose: relaxation and recovery. Rest well!

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