In the log position, the arms and legs are straight and pointed downwards. The arms are slightly curled inward, and knees are bent towards the chest. There are three side sleeping positions-fetal, log, and yearner. Resting on your right side improves heart health and reduces acid reflux and sleep apnea symptoms. Side sleeping is also one of the healthiest sleeping positions, particularly the right side. Over 74 percent of Americans sleep on their sides. You can elevate your upper and lower body with the click of a button, reducing sleep apnea and acid reflux symptoms. To reduce the health risks that come with back sleeping, try an adjustable base. If you have acid reflux, lying on your back may worsen symptoms by leveling the stomach with the esophagus, making it easier for stomach acid to escape. Obstructive sleep apnea is a condition where soft tissue collapses at the back of the throat, or the tongue falls back, blocking the airway due to gravity. Some health risks come with back sleeping, like developing sleep apnea and acid reflux. Less pressure means fewer sleep disruptions from pain. Placing a pillow under your knees further alleviates pressure in the lower back. Memory foam mattresses are the best for back sleepers because memory foam enhances lower back support and cradles the hips. Depending on the mattress type, the comfort layers in your mattress cushion your body and reduce pressure points along the spine. If you have back pain, the back sleeping position is best for a good night’s sleep.
Lying on your back is a neutral position and evenly distributes weight for less pressure build-up. We recommend memory foam, latex foam, or hybrids, but stomach sleepers should avoid innerspring mattresses because they sag quickly and don’t offer adequate support. Stomach sleepers should also choose a medium-firm or firm bed that won’t allow their spines to misalign. The slight elevation levels your hips with your shoulders for healthy spine alignment. However, if you’re a committed stomach sleeper, you can reduce spinal pressure by placing a thin pillow underneath your hips. Side sleeping comes with less risk of an obstructed airway and without intense spinal pressure. If you sleep on your stomach, train yourself to sleep on your side instead.
Stomach sleeping places intense pressure on the spine, causing it to arch unnaturally and result in pain. Lying on your stomach reduces the risk of snoring or developing sleep apnea, but this position carries more health risks than side or back sleeping. Most stomach sleepers rest with arms slightly above their head or at their sides, and with their necks twisted to the side for air. Stomach SleepingĪbout 16 percent of adults in the United States sleep on their stomachs. Which position is best? Our article will go over the details of each sleeping position so you can pat yourself on the back for choosing a healthy one, or start training yourself to sleep a better way. Then there are those who alternate between a couple of different positions throughout the night. However, stomach sleepers often wake up with sore necks and back pain.
For instance, side sleeping opens up your airways for easy breathing, while back sleeping keeps your spine neutral. Each comes with its own pros and cons, but some are better for your health than others. There are three sleeping positions-stomach, back, and side sleeping.