Choosing the ideal sleeping position: who should sleep on their side and who should sleep on their stomach

Sleeping on your stomach

The general opinion of experts is that the body tends to rest in a position in which it can breathe most easily. Breathing on your stomach is easy and simple - this is the only position recommended to reduce snoring. However, despite this, sleeping on your stomach is considered a bad habit. The fact is that sleeping in this position contributes to the development of osteochondrosis and provokes the occurrence of pathological degenerative changes in the vertebrae, causing severe pain. The sleeper has to turn his head to the side to breathe calmly. In addition, when turning the head, the vertebral artery is compressed, which causes a disruption in the blood supply to the brain, its hypoxia and can cause headaches.

If the sleeper bends his leg and puts his hand under his head, he aggravates the incorrect position, because the muscles of the neck and shoulders tense, and the spine is unnaturally curved. If you have the habit of sleeping on your stomach, sooner or later back pain will definitely appear.

Cosmetologists do not advise women to sleep on their stomachs. In this position during sleep, wrinkles on the neck and folds on the chest appear earlier, which are then difficult to get rid of. Swelling may also be observed in the morning.

How to sleep properly?

Although sleeping on your stomach helps with digestion and can help prevent snoring, the habit of sleeping in this position can lead to neck and back pain. By bending one of your legs at the knee and placing your hand under your head, you aggravate the situation - the spine is bent, and the muscles of the neck and shoulders are tightened.

Ventilate the bedroom
. The air in the bedroom should be fresh and slightly cool, and the sleeping room itself should be dark and without sources of bright white light (for example, energy-saving lamps). The habit of lying in bed with a laptop before going to bed or having a TV in the bedroom are the main causes of chronic insomnia.
Invest in a mattress
. Since we spend a third of our lives sleeping, it is extremely important to make the most of this time. Sleeping on an uncomfortable bed with an old sagging mattress is much worse for restoring strength - do not skimp on your health and buy an orthopedic mattress.
Choose the right pillow
. The main criterion for choosing a pillow is your preferred sleeping position. If you sleep on your back, then a thin one will suit you; if you sleep on your side, a taller one will suit you. However, the pillow itself should be made of synthetic materials, since natural down accumulates dust and bacteria.
Don't deceive your body with bright light
. The bright white light from the screen of a mobile phone, computer or TV tells the body that it is the height of the day and not the time to rest. To improve the quality of your sleep and fall asleep faster, you need to put your smartphone aside at least an hour before going to bed.
Be careful with sleeping pills
. If you drink coffee all day and in the evening “turn off” yourself with a powerful sleeping pill, then you should think about your habits. Limit your caffeine intake and use over-the-counter melatonin as a sleep aid—it's non-addictive and won't leave you feeling groggy in the morning.

Sleeping on your back

Sleeping on your back reduces the amount of air entering your lungs, resulting in a louder inhalation sound. Therefore, sleeping this way is not recommended for those who have a tendency to sleep apnea. This is perhaps the only contraindication.

For everyone else, sleeping on your back is a good sleep position. The spine in this position takes a neutral position and the body is not distracted by anything, restoring strength well. In this position, the intervertebral discs open and straighten, which is a good prevention of chondrosis. However, the pillow should be flat so that there is no unnecessary stress on the neck, and the mattress should be of medium hardness. You also need to make sure that your head does not fall back. If desired, you can add additional cushions. This is the most correct body position during sleep for patients suffering from scoliosis, injured people and hypertensive patients.

This is also the most useful pose for those who care about their appearance. When sleeping in this position, the face does not come into contact with the pillow, so the formation of wrinkles is excluded. The facial muscles of the head relax and better oxygen access is provided to the skin. As a result, you look fresh in the morning, and wrinkles will appear much later.

In this position, nothing puts pressure on the stomach or other organs in the abdominal cavity. Therefore, the risk of stomach contents refluxing into the esophagus and the onset of the unpleasant condition of heartburn is reduced. This is very important because most stomach acid is produced at night and can cause esophageal disease. Therefore, if you have a tendency to heartburn, you need to choose sleeping positions on your back.

Types and features

Doctors say that when choosing which position is best to sleep in, you need to take into account the presence of chronic diseases and any health-related disorders.
Let's consider the features of each position, its pros and cons.

Name of the pose	Peculiarities	Indications	pros	Minuses
Lying on your back	The spine completely relaxes, the load on it is distributed evenly, the pressure on the internal organs is minimal, and all the facial muscles are straightened.	This position will be good for those who suffer from diseases of the cardiovascular and respiratory systems.	The pose allows you to completely relieve tension from the musculoskeletal system, the facial skin is straightened, which prevents the earlier appearance of wrinkles, the natural shape of the breasts in women is also preserved, and potency improves in men.	For sleepers who snore or suffer from sleep apnea, this position is not at all suitable. It can also negatively affect your health if you choose a pillow that is too low or too high. This leads to compression of the vertebral arteries and poor circulation.
Lying on your right side	In this position, you can maximize the load on the musculoskeletal system and digestive system.	This is an ideal position for people who suffer from reflux disease as it prevents stomach contents from refluxing into the esophagus. It also effectively relieves stress from the spine.	Helps relax muscles and the spine, reduces the secretion of gastric juice, and is suitable for people who snore during sleep, as it prevents the closure of the respiratory passages.	This is not the most useful position for those who have liver disease; the organ is compressed during sleep, and blood supply to it is disrupted. This position can lead to the development of osteochondrosis and displacement of intervertebral discs if you sleep on an uncomfortable pillow, so you need to choose it especially carefully. The pose can lead to the premature appearance of wrinkles and bags under the eyes.
Lying on your left side	A person who sleeps like this has all his vital organs protected; it is believed that this is the most physiologically correct position.	When pregnant women are interested in what position to sleep in correctly, gynecologists recommend that they rest on their left side.	If we sleep in this position, the load on the spine is distributed evenly, blood circulation is not disturbed, and internal organs are not compressed.	Even the most comfortable sleeping positions can become hazardous to your health if you choose the wrong bedding. It is necessary to select the pillow and mattress very carefully so that the position of the body does not lead to the development of diseases of the musculoskeletal system.
Position "Embryo"	Psychologists say that we sleep in this position when we need protection and support, and experience life’s troubles.	Indicated for people who need to “unload” and strengthen the nervous system, and deal with their psychological problems.	It does not overload the digestive system, allows the body to retain heat, and at the same time does not block the flow of air to it.	Sleeping in this position is contraindicated for people who have diseases of the musculoskeletal system, since it involves the spine remaining in an elongated state for a long time, which negatively affects the condition of the intervertebral discs.
Position "Starfish"	Sleeping positions will tell you about your views on life and character traits; those who choose “Star” feel confident and relaxed, and like to always be in control of the situation.	The pose is recommended for those who have been diagnosed with varicose veins (using a bolster under the legs) and respiratory diseases.	Reduces the load on the musculoskeletal system, helps to relax, and relieves internal organs of pressure.	It is considered not very useful, since bent arms lead to poor circulation and compression of the tendons in the shoulder area.
Lying on your stomach	When mothers are interested in what position to sleep in for babies suffering from colic, doctors recommend this particular position.	Indicated for people suffering from flatulence, it is also suitable for women after childbirth, as it promotes uterine contraction.	Relieves the condition of flatulence.	Doctors strongly do not recommend this sleeping position for people who do not have any special indications for it. The posture leads to blocking of the vertebral arteries, the spine being in an unnatural position, oxygen starvation of the brain, increased pressure on the internal organs and the diaphragm, blood circulation throughout the body is disrupted, which leads to numbness of the limbs.

Sleeping on your side

Side sleeping is also a natural and correct sleeping position. This is the instinctive position of the fetus, characteristic of a relaxed person. This is the correct and best sleeping position for those who have pain in the spine - it takes natural curves and rests. Which side you sleep on plays a big role - sleeping on the right side provokes heartburn. Sleeping on the left side puts extra stress on the heart and is contraindicated for people suffering from hypertension. In addition, if you rest on one side all the time, there is a risk of developing wrinkles on the side in contact with the pillow.

It should be noted that sleeping on the side will not be beneficial for those with a large bust. In this position, with prolonged rest, many folds form on the bust. If a woman puts her hand behind her head or puts it under the pillow, then wrinkles are located on both the bust and the shoulder. To sleep well on your side in this position, you need to choose the right pillow so that your neck does not suffer.

If you sleep on your side, you need to extend your arms along your body, because the arm under the pillow causes bending and, as a result, pain in the spine and neck. Some people find it uncomfortable to stretch their arms along their body, then additional pillows, bolsters for sleeping or large soft toys will be useful.

Neurobiological studies also confirm the usefulness of sleeping on your side. Using MRI, a team from University of Helsinki scientist Aleksanteri Aspelund examined the glymphatic pathways in the brain. In parallel with them, a similar study was carried out by the team of Professor Antoine Louveau from the laboratory of the University of Virginia Health System. Through these pathways, cerebrospinal fluid flows into the brain and replaces tissue fluid. The exchange of these fluids allows the brain to get rid of waste products accumulated during the day: beta-amyloids and tau proteins. These chemicals are linked to the risk of developing Alzheimer's and Parkinson's diseases.

It happens that a person complains: “I can’t sleep on my left side, I’m suffocating, my heart starts to hurt.” This is a common symptom of chondrosis. Of course, just in case, you can be examined by a cardiologist, but most often such symptoms are caused by osteochondrosis of the thoracic spine, intercostal neuralgia, and vegetative-vascular neuralgia.

Why is the choice of pose so important?

Doctors and scientists agree that choosing the right sleeping position is important, for several reasons. Firstly, a comfortable body position helps you fall asleep faster and sleep more soundly. Secondly, the pose affects the work of the internal organs located in the chest and abdominal cavity. Thirdly, the digestive process is affected, which does not stop at night. Fourthly, posture affects the condition of the skin. Fifthly, there is an opinion that the correct position helps strengthen the immune system.

There are many sleeping positions, but the most common one is the side position, which many people choose. And this is useful if you find the right side and take into account the individual characteristics of your body. Below are the characteristics of sleeping on both sides and recommendations for sleepers.

For your information! According to the medical direction of psychosomatics, psychological factors directly affect physiological processes and can provoke somatic, that is, bodily diseases. But there is also feedback. At night, the brain practically turns off and the subconscious is activated. The body strives to improve its functioning and sends signals that are picked up on a subconscious level and ensure the choice of the posture that is most comfortable for a particular person.

What is the best position for pregnant women to sleep in?

Let's talk about what position is best for a pregnant woman to sleep in, so as not to cause inconvenience to the baby and to sleep soundly. Until the 12-13th week, you can continue to sleep as comfortably as possible. The only thing is that the position on the stomach can become uncomfortable for the chest, which during this period becomes very sensitive. Once the belly begins to grow, you can no longer sleep on it; it will be harmful for the child.

Sleeping on your back with a growing belly will also be wrong - the heavier fetus will put pressure on the internal organs. And after 25 weeks, the inferior vena cava, which carries blood from the lower extremities to the heart, will be compressed. As a result, the expectant mother will feel dizziness, tachycardia and shortness of breath. And longer compression of the vein can lead to hypoxia in the baby.

Then what is the best sleeping position for pregnant women? All doctors are unanimous in their opinion - sleep on your side. If the question arises which side is better to sleep on, gynecologists recommend that it is better to sleep on the left. Why can't pregnant women sleep on their right side? On the right side, the weight of the fetus compresses the kidney and compresses the ureters, which can lead to the development of pyelonephritis and other urological diseases.

Special horseshoe-shaped sleeping pillows filled with polystyrene content have been developed specifically to ensure that a pregnant woman can achieve the appropriate sleeping position. With such a product it is convenient to lie in an embrace, throwing one leg over it and placing your big tummy on it.

How to change the pose to the correct one?

How to learn to sleep on the comfortable and healthy side? The following rules will help you get used to the wrong position:

Try to fall asleep on the desired side and roll over to it if you involuntarily change your position.
Place a pillow or bolster under your back to prevent you from rolling over.
Choose the side of the bed that is conducive to the correct position.
Try placing the light source on the opposite side to your correct side so that you intuitively turn away from it and take the correct body position.

A little about sleepy accessories

No matter how you sleep, you should definitely take the time to choose a comfortable mattress. If lying on it is uncomfortable, then you will have to constantly change position. And this increases the risk of insomnia. It is better to choose semi-rigid products in which you will not “sink”, as in soft ones, and will not “track” the sides, as in hard ones.

Using small pillows helps improve your sleeping position. If you're used to sleeping on your back, place a small pillow under your knees and a second one under your lower back. When resting on your side, you can squeeze a pillow between your legs. If you still choose to sleep on your stomach, you should place a pillow under your lower abdomen. This will reduce pressure on the spine.

Best sleeping position

Sleeping in the wrong position causes a curve in the spine and can cause chronic pain in the neck and lower back.
It can also cause headaches, temporary holding of breath during sleep (apnea), heartburn and stomach pain. Not to mention shallow sleep, nightmares and snoring. With the exception of those people who have breathing problems and snoring, sleeping on the back is the preferred sleeping position. It is in this position that the spine is in the most neutral position, which helps the body effectively restore strength.

How to relearn to sleep in a familiar position

People usually choose sleeping positions based on habit rather than medical reasons. Many people simply change their body position and posture while sleeping. If you are used to sleeping on your back and suddenly start snoring as you get older, then it is necessary, of course, to change your position in order to ensure good deep sleep for your loved ones. Also, women who, without thinking until the age of 30, can sleep as they like, just to get enough sleep, by the age of 35 they already begin to think about the mechanism of wrinkles and also change their sleeping position to a safer one.

There are situations when a person has slept on his back all his life and suddenly, with age, he begins to develop apnea - stopping breathing during sleep. With this disease, it is strictly not recommended to sleep on your back. In addition, tongue retraction may occur - also a very unpleasant stressful situation. It is not difficult to relearn how to fall asleep on your side from a position on your back. You need to sew a pocket on the back of your pajamas and put a massage ball with spikes there. As soon as you turn on your back, the ball will wake you up.

In order to get used to sleeping on your back, you need to support your body with additional pillows on all sides. Try placing soft pillows under your arms, near your back or lower back. To create comfortable comfort, 3 or 5 pillows will be enough.

List of used literature:

Levin Ya. I., Kovrov G. V. Some modern approaches to the treatment of insomnia // Attending physician. - 2003. - No. 4.
Kotova O. V., Ryabokon I. V. Modern aspects of insomnia therapy // Attending physician. - 2013. - No. 5.
T. I. Ivanova, Z. A. Kirillova, L. Ya. Rabichev. Insomnia (treatment and prevention). - M.: Medgiz, 1960.

Sleep apnea and heart problems

Sleep apnea is present in 70% of patients with heart failure. There is a link between sign apnea and cardiovascular diseases such as high blood pressure and even stroke. Research also shows that the risk of heart attack increases fivefold in people with sleep apnea.

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General recommendations for healthy sleep

You can wean yourself from unhealthy postures and relax comfortably and fully by following the recommendations:

To prevent wrinkles from appearing, do not bury your face in the pillow.
Ventilate your bedroom at night.
Relax before bed: listen to calm, pleasant music, take a warm bath, give up TV and mobile phones, talk with your loved one. Aromatherapy sessions are useful.
Don't eat a big dinner an hour or two before bedtime. Let's allow a light meal: a glass of kefir or yogurt.
Organize your sleeping area by choosing the right mattress, bedding and pillow.
Eliminate extraneous noise, strong odors and other irritants.
Create a favorable microclimate in the room. Explanation: the optimal temperature is 23-24 degrees, humidity is 50-55%. The bedroom should not be stuffy and light.
Do not place your arms under your head or body.
The head and back should be at the same level without unnatural curves of the spine.
You can place a pillow or blanket between your legs to help your limbs relax and prevent joint pain from overexertion or poor positioning.

Correct sleeping position is the key to a healthy and complete night's rest! Find her and sleep soundly and peacefully.

Recommendations from experts

What position a person chooses for a night's rest depends on his psychological state and character traits. Observing a sleeping person makes it possible to find the right approach to him, which is important in a number of cases. Especially when it comes to children. If a 4-year-old child sleeps on his side, in the fetal position, it means he lacks independence, to which parents should immediately respond.

Psychologists say: people who prefer to sleep on their sides have an analytical mind, are calm and reliable. It is easy for them to adapt to a changed situation, they easily endure life's troubles. If an adult who was sleeping on his back begins to wake up curled up in a ball with his head covered with a blanket, you should think that he has taken on unbearable burdens in life.

Aromatherapy has a positive effect on sleep

First you need to decide on your sleeping position. It is necessary to understand why you cannot sleep in one position or another, what position is most comfortable in this case. To avoid suffering from insomnia, you should follow the recommendations:

Before going to bed, the room should be ventilated.
A contrast shower will help your body relax.
It is not recommended to have a heavy dinner in the evening. After eating, it is advisable to take a quiet walk.
The soft mattress will provide better sleep.
You need to choose a pillow that is not too hard and not too soft.
The room should be cool.