Discover calming sleeping positions for a good night's rest. Improve your sleep quality and overall well-being with these beneficial postures. Read here!

How sleeping position affects your health?

A good night’s sleep is what we all crave after a long day at work. But somehow, we wake up having aches all over our body in the morning. If you’re experiencing this on a regular basis, then it is an indication that you are not sleeping the right way. This means that it’s time to improve your sleep habits.

Quick Read Section

• Knowing your body's ideal sleeping posture is crucial to avoiding unneeded stress on your hips, back, neck, and spine.
• Sleeping on your back or on your side is better for your health as your head, shoulders, and hips will be in proper alignment.
• In comparison to other sleeping positions, sleeping on one's stomach is regarded as the worst and least healthy posture.
• It's crucial to practice excellent sleep hygiene to increase productivity and maintain a bedtime routine.

Read this article to know which sleeping position is right for you and how to fix your sleep routine. 

Which sleeping position is best for you?

It is important to know the ideal sleeping position for your body to prevent needless strain on your back, neck, spine, and hips. Many of us have a favourite sleeping position that our body weirdly goes to sleep in despite being uncomfortable. However, sleeping in odd positions for too long can lead to chronic back pain and even damage to the body’s nerves.

Maintaining the spine’s normal curve while resting is crucial to good sleep hygiene. Sleeping on the back or on the side is the ideal resting position for the body as the shoulder, hips, and head are properly aligned with each other.

But most people find sleeping on their backs to be uncomfortable. If you are one among them, here we have a list of healthy sleep positions to help improve the quality of your sleep and how to correct them.  

1.    Sleeping on your side

If you find yourself staring at the ceiling while trying sleep on your back, then maybe you should try sleeping on your side. Sleeping on the stomach and the back increases chances of airway compression which is the main cause of snoring at night. Side-sleeping is a good position for heavy snorers and for those who suffer from acute sleep apnea.

This position is ideal for those who have breathing problems as it decreases respiratory disruptions and snoring, giving you uninterrupted sleep at night. Sleeping on the left side is beneficial for pregnant women and those who experience gastrointestinal problems. On the other hand, sleeping on the right side is recommended for those suffering from heart problems.

Bonus tip:  Sleeping on the side, though comfortable can cause strain on your lower back if your body is not aligned the right way during sleep. To correct this, place a pillow between the knees. Doing so lifts your upper limbs, which put back in place the alignment between your pelvis, spine, and hips.

2.    Sleeping on your back

Sleeping on your back causes little to no effect on the body’s natural alignment, making it the most ideal sleep position of all. Resting in this position ensures that your weight is distributed evenly, thus reducing pressure on the body.

Sleeping on the back is especially good if you suffer from back pain, as it helps relieve muscle discomfort and shoulder aches. However, those with breathing problems should avoid sleeping in this position as it can cause respiratory compression in the long run.

Bonus tip: Lying on your back while sleeping can cause you to snore at night. To correct this, place a pillow under your knees for support. This will help maintain spinal alignment and reduce pressure on the body. This position is also ideal for those facing issues with their disc or having damaged limbs.

3.     Sleeping on your stomach or in a fetal position

This position is ideal for those suffering from slipped or herniated discs. Sleeping in a fetal position involves side sleeping with knees folded into the chest. Lying this way at night helps in opening up joints without bending the spine. 

Sleeping on the stomach is considered the worst and least healthy posture as compared to other sleeping positions. People with herniated discs benefit from this position. However, if that’s the way your body calms down to complete rest, then do so with caution.

Bonus Tip:  Though sleeping on your stomach reduces sleep apnea and snoring through the night, it can strain your back and neck. This will result in body aches and a poor sleep cycle which can further lead to other problems eventually. To correct this, you can lie on your front by placing a pillow under your stomach.

4.     Sleeping on the front with your face down

Lying on your front can be a very uncomfortable position to sleep in at night. As you progress into your sleep cycle, your body will have a tendency to twist to the side to breathe more freely. This twists the spine and causes strain on the shoulders, back, and neck. As a result, you will wake up feeling aches and pains all over your joints.

Bonus Tip: You are less likely to snore or have your sleep interrupted due to sleep apnea when you rest in this position. However, it is generally not recommended to sleep in this position as your spine will be without support for hours which can lead to back pain. To correct this, place a pillow under your hips and your abdomen. You can also place a pillow below your forehead to wedge enough space for breathing between your bed and your mouth to inhale and exhale comfortably.

How to practice good sleep hygiene?

Here are some ways in which you can improve your sleep posture and hygiene:

• Put more effort into correcting your sleep positions to get a good night’s rest and wake up feeling refreshed in the morning.
• Sleep and wake up at consistent times every day to get your body to naturally follow a routine sleep cycle.
• Make sure to sleep at least 7 to 9 hours daily, out of a 24-hour cycle to avoid fatigue and exhaustion.
• Reduce your caffeine intake in the evenings as it can cause difficulty sleeping at night.
• Exercise in the morning or evening hours does not affect your sleep, however working out a few hours before bedtime should be avoided as it affects sleep quality.
• Relax before bedtime by listening to soothing music, meditating, reading a book, or taking a hot bath.
• Dim the lights of your room as well as your phone. Make sure to put your mobile on night mode if you do use it before sleep.

Maintaining good sleep hygiene is necessary to improve your productivity during the day and ensure that your body gets the rest it needs. Consistently sleeping on time is better than compensating for lost sleep. Sleeping in unhealthy positions can damage your spinal alignment and cause severe back pain. Speak to a doctor if you find your back pain worsening or if you feel pain in your chest. Consider getting treatment if your back pain does not subside and is affecting your sleep for a long time.

Certain health insurance plans in UAE offer free online teleconsultations for those who seek advice before getting treatment. Reach out to your insurance broker or provider to enquire if your current health insurance policy offers free medical teleconsultations. You can also get a free check-up if this benefit is included in your health insurance policy.

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