The Position you Sleep In Could Be impacting Your Health, experts Say
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A good night’s sleep is basic too well-being, essential for the mind, body, and soul. But when it comes to the best sleeping position, opinions diverge widely. While most people have a preferred pose – influenced by factors like age, body type, mattress quality, and whether they share a bed – few consider its potential impact on their health, according to a Harvard expert. The way you sleep can significantly influence both sleep quality and the advancement of certain health conditions, some of which can be serious.
most Adults Favor Side sleeping,But Is It Right For You?
More than 60% of adults sleep on their side,making it the most common position,while sleeping on the back is the second most popular,according to the Sleep Foundation,a leading institution dedicated to advancing sleep science and health. Sleeping on your stomach, though, is generally not recommended due to potential health consequences.
but even self-reported sleeping positions aren’t always accurate.”I’ve interpreted thousands of sleep studies, and you rarely see someone sleeping in the same position all night,” says John Winkelman, a professor of psychiatry in the Department of Sleep Medicine at Harvard Medical School. “We all have 90-minute sleep cycles, and when we change sleep stages, we often intersperse those changes with a change in position.”
The position we adopt during sleep can influence the symptoms of various health conditions. Here, Winkelman analyzes the benefits and drawbacks of the two most prevalent positions.
Side Sleeping: Benefits and Risks
sleeping on your side is frequently enough considered ideal for breathing, as it helps keep airways open.This can reduce snoring and alleviate sleep apnea, a condition where breathing repeatedly stops and starts during sleep, by preventing the tongue and soft tissues from collapsing into the throat.
Sleeping on your left side offers additional benefits, notably in preventing gastroesophageal reflux (GERD), where stomach acid flows back into the esophagus. This position makes it more arduous for acid to travel through the sphincter and irritate the airways. it’s also a recommended position during pregnancy, promoting optimal blood flow to the uterus and reducing swelling in the legs and ankles, as advised by
However, side sleeping can put pressure on the spine,” Winkelman notes.
however, back sleeping can exacerbate respiratory problems like snoring, sleep apnea, and other breathing difficulties. “I tell people with obstructive sleep apnea to avoid sleeping on their back,” says Winkelman. “All the soft tissue in the back of the throat falls back. Gravity is not our friend here.”
Individuals with heart failure or lung problems,or those carrying excess weight on their torso,may also experience shortness of breath when sleeping on their back.It can also contribute to acid reflux. Sleeping with your upper body slightly elevated can help mitigate this issue by utilizing gravity.
Back sleeping is also generally not recommended during pregnancy, especially in the second and third trimesters, as the weight of the fetus can compress the spine and major blood vessels. However, if you wake up on your back, don’t be alarmed – it likely means the position became uncomfortable during sleep. consider it a cue to switch to your side.
Listen to Your Body
Ultimately, there’s no single “healthiest” sleeping position.”We probably have to individualize this,” Winkelman concludes. “I think your body tells you what’s best.”
If you have underlying health conditions that may be affected by your sleeping position,discuss your concerns with your doctor.
Disclaimer: This content should not be used as a substitute for direct advice from your doctor or other qualified healthcare professional.
