When it comes to popular sleeping positions (which include sleeping on your back, sleeping on your side and sleeping on your stomach), sleeping on your side is the most common. But the most common need not necessarily mean the absolute best or even the most recommended for you to try, according to a professional.
“There are many misconceptions about the ‘best’ sleeping position,” says John Cronin, MD, Philips Medical Leader of Sleep and Respiratory Care at Philips. “There really isn’t a better position to sleep, and the reality is that people need to move at night to readjust and relieve pressure on sensitive skin. Sleeping on your side is not always sustainable or comfortable throughout the night; each person needs to take pressure off their hips, knees and shoulders to redistribute pressure. “
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Therefore, if you doze off in a corpse position, that fits the comfort project for you, of course, prioritize that. But, proceed with caution in knowing that there are I can There are some consequences when it comes to going back to sleep and breathing flow – especially if you go to sleep with someone else. “When [sleeping laying upwards], gravity pushes directly down on the tongue, jaw and associated soft tissues, which can lead to more snoring and apnea, ”said Dr. Cronin. “Some people just snore or have [sleep] apnea in that position. “
If you are having problems with snoring, you may want to consider checking out some of these anti-snoring devices to help. And if you suspect that you may be dealing with sleep apnea, consult a specialist. Otherwise, with the help of some props and positioning tips, you will learn to sleep on your back with few problems and, potentially, much more comfort.
How to sleep on your back and stay aligned
“There are a range of options, like simply trying your best – which is hard to achieve consistently when you are sleeping – and more aggressive use of pillows to support a person’s knees and back,” says Dr. Cronin . “There are some over-the-counter body positioners that can be useful, although there is no evidence of a consistently superior tactic or device.”
Check out three of these body positioning tips and tools below:
1. Use a pillow that is not elevated
“One principle I focus on is a natural and ‘neutral’ spine position for normal sleep and functions,” says Dr. Cronin. “When it comes to the height of the pillow, we don’t want the neck to be too flexed – head forward – extension – head back – or an inclination from side to side.”
This means that if you are sleeping on your back, it is beneficial to keep your head closer to the mattress. A contoured pillow like this should support you in the right way.
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2. Put on a pillow to support your knees
“The lumbar spine has a natural curve that flattens out when the legs are straight while sleeping on the back,” says Dr. Cronin. “This improves when the knees are slightly bent, but it is a difficult position to maintain.”
With that in mind, a half pillow resting under your knees can make a huge difference.
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3. Fall asleep on your back naturally and get something to nudge you at night if you move
If you are willing to sleep on your side, but standing on your back helps you doze off, then you may want a device that can push you in the right direction for a quiet night. As a reminder, a central concern associated with sleeping on your back is that it can lead to snoring. That’s where an anti-snoring device, like the Phillips SmartSleep Snoring Relief Band, can help. It allows you to fall asleep in your favorite position and then uses adaptive vibrations and censors to make you sleep on your side.
If you have a diagnosed sleep condition, such as obstructive sleep apnea (OSA), Dr. Cronin recommends examining a device like Philips NightBalance, another tool that helps OSA sufferers to achieve a more desirable sleep position. This requires a prescription, so again, discuss with a medical professional if you believe something like this would be right for you.
Buy now: SmartSleep Snoring Relief Band, $ 200
Factors to consider when training for a new sleep position
In short: do not force. If you are trying to learn to sleep on your back, on your side or on your stomach. We don’t normally stand still when we sleep – and some move much more than others. (On average, we tend to move 11 to 45 times over an eight-hour interval.) So, if you nap like a pancake, don’t necessarily continue anyway.
Pay attention, then, to what your body is saying. If you are in pain or if your snoring is keeping your partner awake, it may be worth switching to your sleeping position. But don’t worry if you don’t adapt a new position right away. “I think setting expectations is critical,” says Dr. Cronin. “Sleep is a new venture every night, so it’s worth doing the right job for you and your needs when weighing the benefits and risks.”
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