Do you know the different sleeping positions as well as their value? The best sleeping position depends on whether you snore, or have heartburn, back, hip, knee, neck, or shoulder problems.
It is recommended to choose a mattress that is comfortable and fully supports your body without creating pressure points. Sleep posture can make a difference for snoring, heartburn, back pain and other common ailments.
People who suffer from heartburn should sleep on left side.
If the ring of muscle at the top of your stomach doesn’t fully close, heartburn will happen, allowing caustic stomach acid to leak back into your esophagus. Heartburn symptoms are often worse at night and often interfere with sleep if you lie down after a big meal. The acid will be difficult to escape the stomach if you sleep on your left side. You also can place 4- to 6-inch blocks under the head of the bed to elevate the upper half of your body. Or, you can put a wedge-shaped support under the mattress. Never using extra pillows under your head or it can cause a stiff neck.
People who snore can try sleeping on either side.
If you sleep on your back, your throat muscles relax and your tongue can fall backward, which narrows your throat, giving your breathing the characteristic snoring sound. Sleeping on the back can control sleep apnea. This is a severe form of snoring. And the airway can become partially or fully blocked when sleeping on your back. That can increase the risk of high blood pressure and heart disease.
People who have back pain had better sleep on back or side.
While sleeping on back, you can place a small pillow under your head and a pillow or a firm foam wedge under your knees to keep your spine aligned, maintaining the natural curve of your lower back.
While sleeping on side, you are supposed to draw your knees up and lay a pillow lengthwise between your legs. That prevents the inner side of the knees from hitting each other.
People who are experiencing pain in their neck are supposed to sleep on back or side.
While sleeping on back, you can use a rounded neck pillow, and place a flat pillow beneath your head to support the natural curve of your neck.
While sleeping on side, you can use a pillow that’s higher under your neck than your head to keep your spine straight.
People who have shoulder pain can sleep on back or unaffected side.
While sleeping on back, you can place a small pillow beneath your injured shoulder.
When sleeping on unaffected side, you can hug a pillow or a friend.
People with hip pain should sleep on the unaffected side.
To keep your hips aligned and to prevent your knees from touching, you should draw your knees up and lay a pillow between your legs.
People who have knee pain should sleep on back or side.
You can place a pillow behind your knees while sleeping on back, and you can keep your knee in a comfortable, flexed position while sleeping on side.