Seven consecutive hours of sleep, less caffeine, a cup of chamomile tea and avoiding screens before bedtime are considered by many to be a recipe for a better night. But if even after a full night’s sleep you wake up with pain in the neck, shoulder or back, it is possible that the problem is not only the duration of sleep – but also the position in which you sleep.
Experts emphasize that there is no single sleep position that suits everyone. According to Miranda McPhillips, a nursing lecturer at Villanova University, it is difficult to say that there is one position that is superior to all others, because the choice depends on each person’s individual needs and level of comfort.
According to her, for those who do not suffer from significant medical or musculoskeletal problems, there is no fundamental reason not to sleep in the position that is most comfortable for them. Nevertheless, the general recommendation is to prefer a position that supports spinal alignment.
At the same time, there are certain groups for whom sleep position has clearer health significance. For example, people who suffer from obstructive sleep apnea are asked to prefer sleeping on their side or on their stomach, and not on their back. According to the explanation in the article, when a person with sleep apnea sleeps on their back, there is an increased risk of airway collapse, which may make breathing more difficult.
During pregnancy as well, position has special importance. According to the cited recommendation, pregnant women should prefer sleeping on the left side, because this position helps blood flow and reduces pressure on the liver. In contrast, infants should sleep on their back, among other reasons to reduce the risk of sudden infant death syndrome.
What is preferable: On the side, on the back or on the stomach?
With regard to common sleep positions, sleeping on the side is considered in most cases to be a healthy option, and it is also preferred by many people. It may help reduce snoring, relieve heartburn, contribute to reducing back pain and be especially suitable for pregnant women and people with sleep apnea. However, even when sleeping on the side, proper support for the body is important. If the spine is not well supported, the position may actually contribute to back and neck pain. Therefore, McPhillips recommends that those who sleep on their side place a pillow between the knees, in order to reduce load on the pelvis and improve spinal alignment.
Sleeping on the back, on the other hand, may reduce pressure from different parts of the spine. When the head is slightly elevated using a pillow, this position can also relieve nasal congestion. However, when lying completely flat, sleeping on the back may actually worsen snoring and congestion. In addition, this is not a recommended position for those who suffer from sleep apnea, nor for pregnant women, because the weight of the uterus may put pressure on the spine and impair blood flow to the fetus.
Sleeping on the stomach can help reduce snoring, and in certain cases is preferable to sleeping on the back among those who suffer from sleep apnea. However, according to the article, it is not considered an ideal position: It may place particular strain on the spine and worsen back and neck pain. For those who tend to sleep on their stomach, the recommendation is to choose a firmer mattress, in order to reduce sinking of the body into the bed and prevent additional strain on the back.
Not only the position: How to improve sleep quality
In order to understand which position is most suitable for each person, McPhillips recommends keeping a sleep diary for several weeks. This makes it possible to track morning sensations and check whether a certain position is associated with pain or, on the contrary, relief. For example, if shoulder pain appears after a week of sleeping on the side, it is possible to try switching to a few nights of sleeping on the back and check whether there is improvement.
Beyond the sleep position itself, several basic rules of sleep hygiene were also mentioned: Creating a comfortable sleep environment, maintaining a room temperature of 15 to 21 degrees, adhering to consistent sleep and wake times, avoiding strenuous activity close to bedtime, avoiding food in the hours before sleep, reducing exposure to light and screens before sleep, and reducing or avoiding caffeine, alcohol and nicotine.
The bottom line, sleep quality does not depend only on the amount of time we sleep, but also on the way the body is positioned throughout the night. For many, a small change in position or a more accurate adjustment of the sleep environment may be the difference between a painful morning and a more comfortable awakening.