SLEEP: WHAT ARE THE BEST SLEEPING POSITIONS?

Reviewed by Charles Patrick Davis, MD, PhD on October 18, 2017

Dr. Yousef Elshrek

• Do You Sleep on Your Stomach? • Approximately 7% of people sleep on their stomach. • It may help ease snoring, but sleeping in this position may

aggravate other medical conditions. • Your neck and spine are not in a neutral position when you

sleep on your stomach. • This may cause neck and back pain. • Stomach sleeping can put pressure on nerves and cause

numbness, tingling, and nerve pain.

• It’s best to choose another sleep position if you are stomach sleeper.

• If you can’t break the habit, prop your forehead up on a pillow so your head and spine remain in a neutral position and you have room to breathe.

• THE FREEFALL POSITION • About 7% of people sleep on their stomachs with

their heads turned to the side. • People who sleep this way have their arms wrapped

around a pillow or tucked under a pillow. • One sleep researcher

discovered people who sleep this way may be more likely to be outspoken, outgoing, and sociable.

• They may also be more likely to not take criticism well.

• DO YOU SLEEP ON YOUR BACK?

• Some people who sleep on their backs may experience low back pain from this sleep position.

• It can also make existing back pain worse.

• So this is not the best sleep position for lower back pain.

• If you suffer from snoring or sleep apnea, sleeping on your back may aggravate these conditions.

•There are upsides to sleeping on your back. •Your head, neck, and spine are in a neutral position so you’re less likely to experience neck pain. • Sleeping on your back with your head slightly elevated is also the best sleep position for heartburn.

• THE SOLDIER POSITION • In this position, the sleepers lie on their backs and their

arms are down and close to the body. • Approximately 8% of people sleep like this. • Research has shown that people who sleep in this

position may have quiet and reserved personalities. • They may also have high

standards both for themselves and others.

• This is not one of the best sleep positions for snoring and may prevent you from getting a restful night’s sleep.

• Talk to your doctor if snoring keeps you from getting enough rest.

• THE STARFISH POSITION • People who sleep in a starfish position sleep on their

backs with their arms up over their head.

• Approximately 5% of people sleep this way.

• Research shows people who sleep in this position do not like being the center of attention.

• They are also likely to be good listeners and helpful.

• As all those who sleep on their backs, people who sleep in the starfish position may be prone to snoring and sleep problems.

• DO YOU SLEEP ON YOUR SIDE? • The most popular sleep position by far is side sleeping.

• Approximately 41% of people sleep this way, curled up on their sides with their knees bent.

• This is also called the fetal position.

• More women than men sleep in this position.

• This position is good for pregnant women because it facilitates circulation to both mom and the fetus.

• The position may be good for those who snore.

• If you have arthritis, sleeping in this position may make you sore.

• Curling up may also prevent you from breathing deeply because your diaphragm is restricted

• THE FETAL POSITION • Side sleepers who sleep with their legs bent and curled

toward their torsos are sleeping in the so called fetal position.

• Women are twice as likely to sleep in the fetal position as men.

• Researchers have found that people who sleep in the fetal position have warm and friendly personalities. • They may be more likely to be

sensitive on the inside and have a tough, protective exterior.

• If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure.

• THE LOG POSITION • People who sleep in the log position sleep on their

sides with their arms down next to their bodies. • This sleep position may be good for you if you

snore. • If you have arthritis, you may wake up in pain.

Approximately 15% of people sleep like a log. • Researchers have found that people who sleep this

way easygoing and social. • They are more likely to be trusting, perhaps even gullible

• THE YEARNER POSITION • People who sleep in the yearner position sleep on their

sides with their arms outstretched in front of the body.

• The position may be good for you if you snore, but bad if you suffer from arthritis.

• Approximately 13% of people sleep in this position.

• In a study, a researcher found that people who sleep in the yearner position are stubborn.

• They are open-minded, but also suspicious and cynical.

• They tend to stick to a decision once they’ve made up their minds

• THE SPOONING POSITION

• Spooning is a side sleeping position for couples where the person in the back holds the one in the front close to their body.

• Couples may wake up more frequently sleeping this way, but cuddling stimulates the release of oxytocin.

• This is a hormone that promotes bonding, decreases stress, and may help you get to sleep more quickly.

• Cuddling for as little as 10 minutes is enough to trigger the release of oxytocin.

• DO YOU SNORE? • If you snore, it’s best to sleep on your side to minimize the

risk of snoring. • Sleeping on your back may aggravate snoring. • If you want to sleep on your back and you snore, stack a few

pillows underneath your head to reduce the risk of snoring. • If snoring wakes you up or if you wake up gasping or feel tired

during the day, it’s time to see your doctor.

• Severe or loud snoring may be a sign of sleep apnea, a condition that causes you to stop and start breathing while you sleep.

• Sleep apnea is associated with high blood pressure, heart disease, and stroke

• DOES YOUR BACK HURT?

• If you have back pain, sleeping on your stomach or back may aggravate your pain.

• Switch to side sleeping to minimize your risk of back pain.

• For further relief, put a pillow between your knees to keep your hips in alignment.

• If you must sleep on your back, placing a pillow under your knees will take some strain off of your back

• ARE YOU PREGNANT?

• If you are pregnant, sleeping on your stomach or back will be uncomfortable or impossible.

• You will be most comfortable sleeping on your side.

• Favor your left side to maximize circulation for both you and your baby.

• Placing a body pillow or pillow under your belly can help relieve back pain.

• Place another pillow between your legs and bend your knees to be even more comfortable.

• IS YOUR MATTERS COMFORTABLE? • Mattresses are made of a variety of materials. • Some are softer or more firm. • The type of material that a mattress is made out of

affect your body temperature. • When it comes to the firmness of a mattress, you

want one that is firm enough to be supportive where you need it, but also soft enough to conform to the shape of your body.

• People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning.

• When shopping for a mattress, buy one from a store that will let you test it for several weeks and exchange it if it doesn’t work for you.