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What is The Best Sleeping Position? Know The Healthiest Way to Sleep

What is The Best Sleeping Position - Healthiest Way to Sleep

What is your favorite or the best position to sleep? Many people like sleeping straight in one position, and many rotate on the whole bed while sleeping. Sleeping is a vital part of our life. Sleeping for 8 hours in the best sleeping position is healthy and satisfying. Lack of sleep and not knowing the right or best position to sleep can be problematic and affect the quality of sleep. Usually, everyone has their best sleeping position, but certain health conditions might make people switch the sleeping positions. For example, people who have asthma may be advised to sleep with their hands slightly upwards so that they can breathe better. The best sleeping position can affect one’s morning mood.

Wrong sleeping posture can aggravate conditions like back pain, sleep apnea, lung problems, and even diabetes. Some studies even indicate that not finding your best position to sleep may slower the process of filtering toxins out of the brain. To get the best out of the sleep position, you first need to find out what is your best sleeping position. 

One can easily take care of the health and ensure sound sleep quality by gradually training the body to sleep in the correct position. However, modifying to the best sleeping position is not that tough and just needs gradual adaptation. To figure out your best sleeping position, you first need to know about all the appropriate sleep positions. So enlighten yourself with the following adaptable and some of the best sleeping positions. 

The Best Sleeping Positions-

A large chunk of the health condition depends upon the good quality of sleep. A satisfactory and quality sleep further depends on the best position to sleep. The most relaxing position is generally concerned as the best sleeping position. However, it may vary depending upon one’s personal choice, underlying health condition, external environment, and other factors. Let us now look at some of the best sleeping positions which a person can try for a good night sleep- 

1. The Fetal Position Comes First on The List of The Best Sleeping Positions-

People who sleep on one side with their legs bent and curled pointing towards their torsos are said to be sleeping in the fetal position. It is a popular and the best sleeping position for a lot of people. Because of its ability to provide many health benefits, this position is considered the best sleeping position. It can help with problems like snoring, backache and even fits well for pregnancy. Studies have shown that more women find this as the best sleeping position than men. 

Despite being famous as one of the best sleeping positions, there are a few shortcomings to this position. The tight posture may limit breathing while one snoozes and can leave sore joints in the morning. To practice this best sleeping position in a correct manner, one can keep a pillow between the legs to get comfortable. 

Steps to sleep in the fetal position to achieve the best sleeping position- 

  1. Get in the bed and gently turn to one side.
  2. Place a comfortable pillow to support the neck and head.
  3. Draw the knees slightly up towards the chest till the spine is relatively secure and straight.

Also See: Blood Oxygen Level Chart

2. Sleeping On The Side-

It turns out that sleeping on the side is also one of the best sleeping positions. It is a great way to control snoring and even stimulates digestion by easing problems like heartburn. This position is also called the lateral sleeping position by some sleep scientists. It is considered the best sleeping position because some studies suggest that it may stimulate the clearing out of waste from the brain more quickly. 

The downside of lateral sleeping is that it can cause wrinkles on the face and make the skin expand faster than usual. Sleeping on the side may prove to be the best sleeping position if a person can switch the sides while sleeping. It will ensure that problems like jaw tightness and shoulder stiffness do not occur. 

Side-sleeping for women may not be the best as their breast ligaments (the Cooper Ligament) gradually stretches over a period and cause breasts to sag. This is not a scientifically proven fact about this one of the best sleeping position however continues to be a cause of concern for many women. If you are someone who faces this problem, then the simple solution for this is to support the breasts with pillows. Usually, women prefer to sleep without wearing a bra; however, some women with large breasts may find it more comfortable to sleep wearing a bra for extra support. Doing this makes side sleeping the best sleeping position for many women.

Steps to sleep on the side to achieve the best sleeping position- 

  1. Get in the bed and gently turn to one side.
  2. Place a comfortable pillow to support the neck and head.
  3. Pull the knees slightly upwards, and place one pillow between the knees.
  4. To get additional support, fill the gap between the head and mattress with some more pillows. It can be done from the waist side as well. 

3. The Sleeping Flat On The Back-

Sleeping flat on the back is recognized as the best sleeping position by many. It is a suitable position to sleep for all types of people as it does not harm the joints and keeps the spine straight. Experts explain the reason why sleeping on the back is considered the best sleeping position. They tell sleeping on the back uses gravity, keeping the body in an even alignment over the spine. This best sleeping position can thus help reduce the unnecessary pressure on the back and joints. A pillow behind the knees is a good idea for supporting the natural curve of the spine.

Sleeping on the back is also the best sleeping position for people looking to avoid wrinkles. The only downsides of this best sleeping position are that it may cause deep breathing problems and can also be difficult for people who struggle with back pain. To make sleeping on the flat the best sleeping position for people with back pain, keeping a pillow below the knees is a good idea.

The Common Sleeping On The Flat Postures Are Given Below- 

  • The Soldier Sleeping Position- When people keep their arms close to the body at each side with the back straight, it is called the soldier sleeping position. This is among the best sleeping positions; however not recommended to people who have a snoring problem. This may also hamper the quality of sleep hence seeing a doctor for this problem is a wise decision. 
  • The Starfish Sleeping Position- People who sleep their hands up and resting back are said to be sleeping in a starfish position. This sleeping on the back position is the best sleeping position for many people. However, this can also aggravate the problem of snoring in people. 

Steps to sleep flat on the back to achieve the best sleeping position- 

  1. Lie down flat and straight on the back facing the ceiling. Do not tilt the head sideways.
  2. Place a comfortable pillow to support the neck and head.
  3. Position a small pillow under the legs and between the knees.
  4. For additional support, fill the gap between the head, body, and mattress with extra pillows. Try to place one pillow beneath the lower back.

Also See: Cumin Seeds Benefits and Side Effects

4. Sleeping On The Stomach-

Among all the best sleeping positions, sleeping on the stomach is regarded as an average sleeping position. The reason behind this is unlike other best sleeping positions, sleeping on the stomach can cause both back and neck pain. This position is also called the prone position. The hurdles can block breathing which can be done away with if a person sleeps on the stomach. 

Sleeping on the stomach is also not counted as the top or best sleeping position because it may cause aggravation in certain medical conditions. Some of them include nerve pain and muscle strain. If you are habitual of this sleeping position, you should add a pillow under your forehead so that you have room for deep breathing. People with no breathing issues can avoid this as a pillow might put stress on the neck and spine. Therefore it is tricky to make this sleeping position in your best sleeping position.

Steps to sleep on the stomach to achieve the best sleeping position-

  1. Get in the bed and gently turn onto the stomach.
  2. Keep a thin pillow below the abdomen and hips.
  3. Place a flat pillow under the head. One can consider sleeping without any pillow at all.

5. The Freefall Sleeping Position-

This sleeping position is almost the same as sleeping on the stomach. People in this sleep position sleep on their stomachs with their arms wrapped around a pillow. Some may often tuck the pillow below their head. It majorly has the same pros and cons among the list of the best sleeping positions as the sleeping on stomach position. However, it might slightly be more suitable than sleeping on the stomach for people who suffer from sleep apnea and deep breathing sleep issues. 

Steps to sleep in freefall to achieve the best sleeping position-

  1. Get in the bed and gently turn onto the stomach.
  2. Tuck a pillow under the head. 
  3. Wrap hands sound the pillow placing the head comfortably on it.

Also See: Ways To Increase Oxygen To Blood

6. The Log Sleeping Position-

Log sleeping position is the one when a person sleeps on one side with both the arms down next to the body. It is also counted among the best sleeping positions. This sleeping position is good for people who deal with snoring. However, it is not suitable for those who have arthritis or who often deal with joint issues. Hence this is the best sleeping position only in a few cases.

Steps to sleep in the log position to achieve the best sleeping position-

  1. Get in the bed and gently turn onto one side.
  2. Place a thin pillow under the head and neck.
  3. Place the hands down at the sides of the body.

7. The Yearner Sleeping Position-

Arms stretched out of the body and sleeping on one side is the yearner sleeping position. This sleeping position bags its place among the best sleeping position because it can help people with breathing problems. But this sleeping position is not so good for people with arthritis and joint issues. 

Steps to sleep in the yearner position to achieve the best sleeping position-

  1. Get in the bed and gently turn onto the side.
  2. Place a thin pillow under the head and neck.
  3. Outstretch both the arms and relax the body.

8. The Spooning Sleeping Position-

Spooning is mainly a sleeping position for couples. One person holds the partner close towards the body from the back. This is the best position to sleep when someone likes to snuggle with their partner. However, this best sleeping position might make the couple wake up in between sleeping. Cuddling and snuggling release a hormone called oxytocin in the brain. This decreases stress, anxiety which may induce quality sleep.

Tips For Enjoying the Best Sleeping Position-

The Best Sleeping Position Needs The Right Pillow-

A pillow does the work of maintaining the natural and neutral position of the spine and neck. It should be adaptable and comfortable for switching sleeping positions in the best sleeping position, and it should not mold its shape. People who sleep on their back should sleep with a thinner pillow because elevating the head too much can cause strain in the back and neck. Some thin pillows are now available, which are specifically designed to support the back and neck. Thin pillows are also recommended for securing the best sleeping positions by placing them under the hips. This is mainly for people who sleep on their stomachs. Thin pillows and neck pillows are now easily available online. Overall, memory foam is a good choice as it conforms to the shape of the neck and head.

People who sleep on their sides may stick well to thicker pillows. In the best position to sleep on sides, thick pillows fill the space between the mattress and the neck. A tight pillow is an excellent choice for this purpose. Gusseted pillows can be purchased online as well to achieve the best sleeping position. People who are habitual of sleeping on their stomachs should use thin pillows or no pillow at all. It is because pushing the head backward can place pressure on the back and neck.

The Best Sleeping Position Needs The Right Mattress Also-

To take pleasure in the best sleeping position selecting the right mattress is vital. It should be solid, comfortable, and supportive. Many people believe that a very firm mattress is good for the back and neck, but some sources suggest that a medium-firm mattress is much better for the long run. Body shape and size also determines how much support the mattress should provide for the best sleeping position. For instance, soft mattresses are suitable for people with wider hips; on the other hand, people with narrow hips may find firmer ones more appropriate to keep their spine in a proper alignment.

Although soft mattresses are much more comfortable, they provide less support. Sinking deep in a foamy mattress can make the joints twist and disturb the spine alignment. Even if a person lays in the best position of sleeping, a too-soft mattress can cause back and neck problems. Foam mattresses can be topped to provide extra support to the spring mattresses. Alternately, keeping a plywood board beneath the bed can increase its firmness and make the best sleeping position healthy.

Also See: Reduce Hip Fat Without Excise

Sleep Hygiene is Also Vital for Upholding The Best Sleeping Position-

Not knowing the best position to sleep can significantly disrupt sleep. Even so, it is best to try to maintain a schedule with discipline and regular sleep and wake-up times rather than sleeping in between the day to compensate for the sleep loss. Every person needs 7-8 hours of sleep daily. 

General sleep hygiene tips to help with the best position to sleep are as follows:

  1. Avoid stimulants, like caffeine, especially in the evenings
  2. Avoid doing heavy exercise a few hours before bedtime
  3. Inculcate good habits before bed like taking a warm bath, reading, listening to relaxing music, doing gentle yoga, etc. 
  4. Make the bedroom a cool and dark place by dimming the lights and removing sleep hampering distractions, such as phones, computers, laptops, or TVs

Human beings roughly spend one-third of their lives sleeping, if not exactly that, then attempting to sleep. The sleep position matters a lot more than we think. The best sleeping position might not be something a person is used to sleeping with. People who have trouble sleeping might compromise their health. Sleep Deprivation and inability to sleep in the best sleeping position not only give rise to problems like insomnia but can also affect the general quality of sleep. Maintaining a sleep diary for a few days helps people with their sleep issues. Keeping track of the sleeping patterns and sleep quality can enable people to understand better what works for them and what does not—changing the best sleeping position if a person has no health concern with that position is not so wise. According to the health condition, people should adapt to the best sleeping position. A sound good night’s sleep in the best sleeping position makes a person look fresh and ready to start the day in a healthy way.

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