You might toss and turn at night, but chances are you return to the same sleep position most nights. However, your favorite sleeping posture can either help or harm your health. Here’s what to know—and how to improve your sleep based on your position.
Fetal Position Is the Most Popular
Over 40% of people sleep in the fetal position, especially women. This curled-up posture helps maintain spinal alignment and may support brain health. However, it can lead to shoulder pain and facial wrinkles from pillow pressure if the body is curled too tightly.
Log Position Keeps the Spine Straight
The log position—sleeping on your side with arms down—is preferred by about 15%. It supports the spine and can reduce sleep apnea and back or neck pain. Adding a pillow between your knees can improve hip alignment.
Stomach Sleeping Can Cause Discomfort
Sleeping on your stomach, also called the freefall position, may feel cozy at first but often leads to neck, shoulder, and lower back pain. It can, however, reduce snoring. A soft pillow under the forehead can ease neck strain and open up the airways.
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Soldier Position Needs Extra Support
Lying on your back with arms by your side may increase snoring and worsen sleep apnea. But it’s helpful for acid reflux if the head is slightly elevated. A pillow under the knees helps relieve lower back pressure and supports spinal curves.
Starfish Position Offers Space and Comfort
Sleeping on your back with arms raised and legs apart can relieve shoulder and neck pain while reducing facial wrinkles. Like the soldier position, it can worsen snoring. A firm mattress and pillow under the knees can improve spinal alignment.
Elevate Your Upper Body When Needed
If you’re battling congestion, reflux, or breathing issues, raising your upper body with a wedge pillow or adjustable bed can help keep airways open and reduce discomfort.
Avoid Stomach Sleeping for Back Pain
Sleeping on your stomach flattens the lower back’s natural curve and twists the neck. If you suffer from back pain, try sleeping on your back or side with proper support.
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Use a Pillow Between the Knees
Whether in a log or fetal position, placing a pillow between your knees stabilizes the pelvis, reduces pressure on the lower back, and promotes better overall sleep posture.
Right Side Is Best for Heart Health
For people with heart failure, sleeping on the right side is recommended, as the left side may increase shortness of breath. The right side reduces pressure on the heart and may improve circulation.
Sleep Style Changes With Age
Your sleep style—also called chronotype—affects when and how well you sleep. Teens and young adults tend to be night owls, while older adults shift toward early rising. Knowing your natural rhythm can improve sleep consistency.
This Article Is Based on Information From WebMD
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