Sleep is an essential part of life, yet it can also be mysterious and complex. Different sleeping positions are thought to affect our physical health, mental well-being, and even the quality of our sleep. But what does science say about how we should position ourselves while we snooze?
An Overview of Sleeping Positions
When it comes to sleeping positions, most people fall into one of three categories: back sleepers, side sleepers, and stomach sleepers. Back sleeping is the most common posture in adults; around 65 percent of us prefer to snooze on our backs. Side sleeping is the second-most popular position among adults (around 20 percent), followed by stomach sleeping (around 15 percent). Let us look at each sleeping position in detail.
Back Sleeping
Back sleeping is considered the best and most beneficial sleep posture. It relieves pressure on your neck, spine, hips, and shoulders. When you sleep on your back, your body weight is spread out evenly across the surface of your mattress—helping to reduce pain and discomfort throughout the night. Plus, it allows for better breathing since there's less pressure on your chest and lungs.
The downside of sleeping in a back position is that it can lead to snoring or even sleep apnea in some cases. Back sleeping also increases the risk of experiencing acid reflux due to gravity pulling stomach contents into the esophagus.
If you prefer this position anyway, there are ways to make back sleeping more comfortable:
Use a pillow that provides gentle support for your neck.
Try using a body pillow or wedge to keep your spine aligned properly.
Place a thin pillow under your knees to help improve posture and reduce strain on your hips.
Avoid drinking fluids late at night, as this can lead to bloating and discomfort while lying down.
Keep bedroom air well-ventilated with the use of an air conditioner or fan.
Ultimately, back sleeping is beneficial when done correctly, but it's important to be aware of potential risks and take steps to mitigate them in order to get the most restful sleep possible.
Side Sleeping
Sleeping on your side is the second-most popular sleep position among adults. It helps to reduce snoring, acid reflux, and other issues related to back sleeping. When you lie on your side, gravity pulls stomach contents away from the esophagus—reducing the risk of heartburn or acid reflux. Plus, it's easier for your airways to stay open when lying sideways since there's less pressure on them from lying flat.
The downside of side sleeping is that it can cause your neck and shoulders to become strained due to the fact that your spine isn't supported in this position. This can lead to muscle tension and aches throughout the night. Additionally, it increases your risk of experiencing numbness or tingling in your hands or arms if you sleep on them for too long—which can make it difficult to get comfortable.
To reduce the risks associated with side sleeping:
Use a pillow that provides support for your head and neck.
Place a large body pillow between your knees and ankles to keep your spine aligned properly.
Try using a cushion underneath one hip (or both hips) for additional support.
Don't sleep facing the wall—this can lead to restricted breathing.
Avoid drinking fluids late at night, as this can cause you to wake up feeling bloated and uncomfortable.
Stomach Sleeping
Stomach sleeping is the least common sleep position among adults—but it does have some benefits. It keeps your airways open, reducing the risk of snoring or sleep apnea. Additionally, it's great for alleviating neck pain since your head isn't tilted in any direction while lying down.
However, stomach sleeping has its drawbacks as well. Since your chest and abdomen are pressed against the mattress surface throughout the night, it can put extra strain on your spine and cause lower back pain. It can also lead to numbness and tingling in your arms or hands if you sleep on them for too long. Plus, it increases the risk of experiencing acid reflux due to gravity pulling stomach contents into the esophagus.
To make stomach sleeping more comfortable:
Use a thin pillow under your abdomen to keep your spine aligned properly.
Place a cushion underneath one hip (or both hips) for additional support.
Don't face the wall while sleeping—this can restrict breathing.
Avoid drinking fluids late at night, as this can cause you to wake up feeling bloated and uncomfortable.
Keep bedroom air well-ventilated with the use of an air conditioner or fan.
Ultimately, sleeping on your stomach can be beneficial when done correctly, but it's important to be aware of potential risks and take steps to mitigate them in order to get the most restful sleep possible.
Which is the Best Sleeping Position?
The best sleeping position is typically the one that provides optimal comfort and restorative sleep. While back or side sleeping are the two most popular positions among adults, there may be other positions that work better for you since everyone's body is different.
No matter which positions you choose to sleep in, it's important to listen to your body and adjust as needed throughout the night. If a particular position isn't working for you after a few weeks of trying, consider switching things up and exploring different options until you find what works best for your body. With enough experimentation—and some trial and error—you'll eventually find the perfect position for optimal comfort and restorative sleep
Traditional Medicine and Sleeping Positions
Traditional medicine is a system of health care that has been used for thousands of years. It relies on natural remedies and treatments from plants, animals, and minerals to help people maintain a healthy lifestyle. Traditional medicine is often referred to as alternative or complementary medicine, as it differs from western medical practices.
Traditional medicine typically relies on treatments such as herbs, acupuncture, massage therapy, and homeopathy. These remedies are believed to help restore balance in the body by providing relief from physical symptoms like pain or anxiety. They can also be used to address underlying mental disorders or emotional issues.
Interestingly enough, some forms of traditional medicine even incorporate sleeping positions into their healing methods. For example, traditional Chinese Medicine (TCM) recommends sleeping with your head facing southward at night in order to obtain maximum benefit from the "Yang" energy flowing through your body - which is believed to promote health and healing. Similarly, according Indian Ayurvedic practices suggest lying on either side with one leg bent atop the other (known as "Sukhasana"). This position is thought to encourage better digestion by helping food move through the intestines more easily.
How Sleeping Positions Impact Health
It's no secret that the way we sleep can negatively impact our physical and emotional health. For those who suffer from chronic pain, sleeping in uncomfortable positions can further exacerbate existing symptoms and make it hard to achieve quality restful sleep.
Conversely, getting into the right position for your body can provide relief from physical ailments and help you get a better night's sleep. It's important to consider how your body moves throughout the night when choosing a sleeping position - such as if you're used to tossing and turning, or if you typically stay put on one side of the bed - so that you can find something comfortable for your specific needs.
Additionally, spinal alignment is key when choosing a sleeping position; it's important to make sure that your neck and spine remain in a neutral position while you sleep. Keeping your head, neck, and spine aligned helps reduce stress on the body by reducing strain on these key areas.
Tips For Finding a Comfortable Sleeping Position
Not all sleeping positions are created equal - and it's important to find the one that works best for you. Here are some tips to help you get started:
Experiment with different positions: Don't be afraid to switch things up until you find what feels most comfortable for your body.
Use pillows strategically: Place pillows beneath or between your legs, depending on which way you sleep, in order to keep your spine aligned and relieve stress from pressure points.
Consult with a professional if needed: If pain persists despite trying various positions, consider consulting with a doctor or physical therapist who can help pinpoint the source of discomfort and provide additional tips.
Pay attention to your mattress: Choose a mattress that provides adequate support, so you can maintain good posture while sleeping.
MLILY EGO Charcoal Mattress
The MLILY EGO Charcoal Mattress by FlexiSpot is an excellent option for those looking for optimal comfort and restorative sleep. The mattress is infused with a bamboo charcoal gel that keeps the temperature regulated while you snooze. The memory foam conforms to the body to give you a custom sleeping experience that reduces stress on pressure points and promotes good posture.
The mattress is ventilated to improve circulation and the cover is made with a breathable microfiber to ensure the perfect balance of comfort and temperature regulation.
No matter what type of sleep position you prefer, the MLILY EGO Charcoal Mattress provides relief from physical pain and stress while promoting good alignment and posture - making it ideal for those practicing traditional medicine!
Final Thoughts
Finding the right sleeping position is essential for achieving a restful night's sleep and keeping your body feeling refreshed each morning. While traditional medicine offers an array of holistic approaches for treating physical ailments and promoting overall wellbeing - including sleeping positions! With enough experimentation—and some trial-and-error—you'll eventually find the perfect position for optimal comfort and restorative sleep. Good luck, and sleep well!
