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😴 Master your sleep position for improved health

😴 Master your sleep position for improved health

The role of sleep positions and how to use them to improve your sleep.

HealthHack
December 31, 2023

Happy New Year’s Eve, and welcome to our last newsletter of 2023!

Thanks for joining us for the ride, and we can’t wait for an incredible 2024 with you.

Today, we’re taking a closer look at how sleep positions impact your sleep and overall health!

📊 HealthHack Poll of the Week 📊

Last week, we asked which habit has the biggest impact on your health and wellness, and the most votes went to:

Sleep hygiene 🛌

So, this week, we're zeroing in on sleep! We’d love to know:

Which area of sleep improvement would you like to learn more about?

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share more!

The Best (and Worst) Sleep Positions for Optimal Rest 😴

Are you sleeping in the right position?

Your sleep position has a big impact on your well-being and sleep quality, and you may not have even paid it much attention.

Today, we’re running through the different sleep positions, how they impact you, and how to find the best posture for better health and sleep.

What position do you like to sleep in?

Most people fall into one of 3 categories:

Back sleepers
Side sleepers
1. Left side
2. Right side
Stomach sleepers

We don’t personally know anyone who sleeps on their head, so this felt safe to leave out. 😉

Does it really matter which way you sleep?

Yes! A poor sleeping position can actually aggravate health and wellness issues, such as:

Neck and back pain
Insomnia
Decreased energy levels
Increased stress levels
Premature wrinkles

That’s why we’re investigating the potential health benefits and side-effects of different positions today.

This could be tough to hear, because…

Your favorite or default sleep position might not be the best fit for you.

Since each body is different, one way to determine the ideal sleep position is based on an individual's specific health conditions and circumstances.

On your back: A supine position reduces back pain and muscle and joint pain, but it's not recommended for people with difficulty breathing.

Left side: Solves supine sleep issues, but may increase urination at night.

Right side: Can help ease hip and left-sided joint pain, but may cause long-term shoulder, lower back, and hip pain.

On your stomach: While it prevents slight organ shifts in the chest, it may cause neck pain and premature facial wrinkles.

Upright: Sleeping upright can reduce snoring and sleep apnea risks, and helps with acid reflux, but can make it tougher to change position during the night.

A word of caution for stomach sleepers

Despite its comfort for some, stomach sleeping is notorious among sleep experts for the strain it places on the back and neck.

If you're a die-hard stomach sleeper, consider using a thin pillow or none at all to keep your spine as neutral as possible.

Okay, so what’s the BEST sleeping position for better overall sleep?

Doctor of physical therapy, Dr. Jared Beckstrand, gets asked about sleeping positions all the time.

His answer?

There is no universal “best” choice…

Rather, the best sleeping position for you is one that’s comfortable and holds your spine in a neutral position.

He explains that keeping your spine in this neutral state during sleep requires the right amount and quality of support, in the form of your mattress and pillows.

Additionally, Dr. Beckstrand is very clear on the worst position to sleep:

Your stomach.

Find out why here.

With the proper sleep position, you can leave a positive mark on your health and well-being.

Some of the benefits to sleeping in the right position include:

Preventing back/neck pain
Aiding digestion by lowering acid reflux
Enhancing blood circulation
Promoting muscle relaxation, easing pain/stiffness
Preventing premature wrinkles by working with gravity
Improves overall health by allowing for quality sleep

Big benefits for such a simple choice, right?!

Before you go to sleep tonight…

Here are a few key takeaways about sleep positions:

Spinal Harmony: Back sleeping supports spinal health, but be mindful if snoring is an issue.
Apnea Alleviation: Side sleeping does help you breathe better, and is particularly beneficial for those with sleep apnea.
Pressure Point Prevention: Avoid aches by adjusting your side sleeping with pillows for pressure relief.
Custom Comfort: Tailor your position to suit your health needs, and don't be afraid to modify with pillows for perfection.

Your resting position is one of the many factors that influence sleep quality.

So don’t be afraid to play around with yours, depending on your needs, and see if it makes a difference!