For something that is so restful, sleep requires a lot of thought and consideration. Both too little and too much sleep is associated with health problems, such as obesity, heart disease, dementia, and diabetes. Choosing the right sleep position can significantly affect snoring, heartburn, and even wrinkles. Here are a few tips about some common sleep positions.
Side Sleeping
Side sleeping is believed by most people to be a comfortable position to rest in-by curling up in a fetal position under a nice fuzzy blanket or laying straight on our sides. It is encouraged by doctors to sleep on their left side during pregnancy because improves circulation to the heart which is beneficial to the mother and the baby.
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Pros: Sleeping on the left side is beneficial during pregnancy because it can ease heartburn and acid reflux.
Cons: Sleeping on the left side can put unwanted pressure on the stomach and lungs. One way to avoid this is to alternate sides while you rest. Sleeping on the side also comes with the “squished-arm-numbness”. This occurs when people use their arm to prop their head up. While usingthe arm is a common sleep position, it can adversely affect muscle and nerves. It can restrict blood flow, pinch nerves in the arm, and constrict muscles of the shoulder and neck. A US National Library of Medicine National Institutes of Health article shows that “shoulder pain is caused by postural immobility in the decubitus or side position during sleep. Prolonged pressure on the shoulder caused by the weight of the thorax can produce enough damage to cause subsequent shoulder pain.”
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Stomach Sleeping
Pros: Stomach sleeping can ease snoring for most people.
Cons. Sleeping on the stomach is often regarded to as the worst sleeping position because it flattens the natural curve of the spine and strains it. This leads to lower back pain. Also, sleeping on the stomach forces you to turn your neck which strains the neck. The Sleep Advisor informs readers that sleeping on your stomach causes your neck to be twisted, which puts your spine and head out of alignment-leading to severe damage.
Back Sleeping
Pros: Sleeping on your back is a good position since the back is straight and the neck is in a neutral position. A Cleveland Clinic article confirms that back sleeping is best because gravity keeps your body centered. The spine is not forced or twisted into any positions. Back sleeping also allows the spine toreceive full support that the mattress has to offer. Sleeping on the back also brings along cosmetic benefits. Sleeping with your face in the air, as opposed to in a pillow, leads to less facial wrinkles.
Cons: When a person is sleeping in a supine position, snoring and sleep apnea are far less likely. When we sleep on our backs, gravity forces the tongue to collapse into the airway, therefore obstructing breathing and causes snoring noises. An American Sleep Association article discusses how snoring is caused by the lack of smooth airflow, which causes vibrations and produces the snoring sound.
How are you sleeping now? Are you going to switch it up and try a new position? Let us know!
Shelby Pauling is an Economics major, Mathematics minor student at Spelman College from Chicago, Illinois. When Shelby is not studying, she ignites her creative side by researching upcoming health and beauty trends. Shelby’s understanding for the importance of health literacy in the black community led her to join Spelman College’s NAACP Chapter and the Health Careers Club, where she indulges in conversations and community service activities focused on stimulating dialogue amongst her peers and local Atlanta residents.
