The Best and Worst Sleeping Position

THE BEST (AND WORST) Sleeping Position Among the factors that affect a good night's sleep, the position we sleep in is often overlooked. But certain sleeping positions are more conducive to better sleep than others because they put less strain on the body. WHAT'S THE BEST SLEEPING POSITION OVERALL? Sleeping on Your Back May improve the quality of your skin by keeping your face away from the pillow. Can alleviate nighttime acid reflux as the pillow keeps your esophagus above the level of your stomach. This helps reduce the chance of wrinkles and acne from contact with dirt that may be on the pillowcase. May help prevent breast sagging for Tends to create the least amount of back pain for the majority of people. women. TIPS TO BECOME A BETTER BACK SLEEPER Stick to thinner pillows to avoid tilting your head too far forward, which can Look for a mattress in the medium-firm cause neck pain and make breathing more difficult. range for the optimal level of spinal support. Keep your arms straight down the side of your body to avoid shoulder pain ("soldier position"). Place a pillow under your knees to help ease pressure on your hips and lower back. WHAT'S THE WORST SLEEPING POSITION OVERALL? Sleeping on Your Stomach Places significant strain on the muscles and joints of: neck shoulders hips lower back Can make you more May exacerbate allergy symptoms as it forces you to breathe in dust mites and other allergens during the night. prone to premature wrinkles and skin breakouts from contact with the pillowcase. TIPS TO BECOME A BETTER STOMACH SLEEPER* * Note that in some cases, chronic snorers and sleep apnea sufferers may benefit from sleeping on their stomach. Place a pillow under your pelvis to relieve the pressure on your lower spine. Sleep with a very thin pillow or none at all to prevent your neck from bending upward as well as to the side. How to Train Yourself TO BECOME A BACK SLEEPER Get Your Bedding in Order If your mattress is sagging or over 8 years old, consider replacing it. Just be sure to do your homework beforehand to ensure you pick the right type of mattress for your body. Similarly, replace your pillow >8 yrs around every 6 months. Prepare Yourself for Sleep Turn off all electronic devices 1-2 hours before bedtime and make sure your room is completely dark when it comes time to sleep. A warm bath or a cup of herbal tea can also help you relax so that you fall asleep easier. Identify Your Preferred Sleeping Position Before working on becoming a back sleeper, it's important to know what position you normally sleep in. (Perhaps you're already a back sleeper without even realizing it!) Simply note the position you think you'll sleep in tonight and see if that corresponds to the position you wake up in the following morning. Assuming it's not the back, you'll need some assistance to make the transition... Practice Sleeping on Your Back Every Night Sleep on the opposite Wear a backpack on your front if you need Sew a tennis ball into each side pocket on side of the bed from your pajamas to discourage you from sleeping on your side. where you usually sleep to help unlearn your old sleeping position and adopt your to stop yourself from sleeping on your stomach. new one instead. SOURCES https://sleep.org/articles/best-sleep-position http://www.health.com/health/gallery/0,,20479110,00.html http://www.businessinsider.com/best-sleeping-positions-for-health-2014-3 Sleepy Bliss http://www.cnn.com/2011/HEALTH/04/19/healthiest.sleep.position/index.html http://www.healthguidance.org/entry/17344/1/What-Is-the-Best-Position-for- Sleeping.html https://purple.com/blog/your-ultimate-guide-to-the-best-sleeping-positions- backed-by-science