Sleep better instantly: The secret sleeping position experts swear by!
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Ah, the elusive quest for the perfect night's sleep. It's a journey many of us over 60 embark on nightly, seeking that golden seven to nine hours of uninterrupted slumber.
You've likely heard the usual advice: cut back on caffeine, sip some chamomile tea, and avoid the blue light from screens before bed.
But what if, despite following all these tips, you're still waking up feeling like you've wrestled with your pillow rather than rested on it? The culprit could be something as simple as your sleep position.
Miranda McPhillips, an Eastwood Family Endowed Assistant Professor in the M. Louise Fitzpatrick College of Nursing at Villanova University, reminds us that there isn't a one-size-fits-all sleep position.
It's about what works for your body's unique needs. However, she emphasizes the importance of a position that promotes spinal alignment to avoid waking up with aches and pains.
For those with specific health concerns, the stakes are even higher. Individuals with obstructive sleep apnea, for example, are advised by Johns Hopkins Medicine to sleep on their side or stomach to prevent airway collapse.
Pregnant individuals should favor their left side to encourage optimal blood flow and reduce pressure on the liver, according to Mount Sinai. And for newborns, back sleeping is recommended to lower the risk of Sudden Infant Death Syndrome (SIDS).
Side Sleeping: The Favored Position
Most people naturally gravitate toward side sleeping, and for good reason. It's beneficial for pregnant individuals, reduces snoring, and can alleviate heartburn and back pain.
But it's not without its pitfalls. Incorrect spinal alignment can lead to discomfort. The solution? Place a pillow between your knees to support your hips and maintain that all-important spinal alignment.
Back Sleeping: The Spine's Friend
Sleeping on your back evenly distributes weight and reduces pressure on the spine. Elevating your head with a pillow can also help with congestion.
However, this position is not recommended for those with sleep apnea or for pregnant individuals due to potential pressure on the spine and fetus.
You might need this information: Struggling to Sleep in a New Place? Here's Why It Happens and How to Overcome It!
Stomach Sleeping: Proceed with Caution
While it may help with snoring and is preferable to back sleeping for those with sleep apnea, stomach sleeping is generally not recommended.
It can strain the spine and lead to neck and back pain. If you can't resist, consider a firmer mattress to prevent sinking and spinal pressure.
Experimentation is key. Use a sleep diary over several weeks to track which position feels most comfortable and results in the best sleep quality.
If you notice pain or discomfort, switch it up and compare the outcomes. And remember, if sleep issues persist, consult your primary care provider or a sleep medicine specialist.
Recommended for you: Say goodbye to back pain with these sleep positions – you won’t believe #3!
Your sleep position is just one piece of the puzzle. Here are some additional sleep hygiene practices to consider:
- Create a cozy sleep environment with comfortable bedding.
- Keep your bedroom temperature cool, between 60 to 70 degrees Fahrenheit.
- Stick to a consistent sleep schedule, even on weekends.
- Wind down with gentle activities before bed, avoiding vigorous exercise.
- Avoid heavy meals close to bedtime.
- Manage your light exposure, dimming lights and limiting screen time in the evening.
- Minimize or eliminate caffeine, alcohol, and nicotine, especially later in the day.
Also read: The secret to your best sleep ever—doctors swear by this!
Have you found a sleep position that works wonders for you? Or perhaps you've got a tip for creating the perfect sleep environment? Share your experiences and insights in the comments below!
You've likely heard the usual advice: cut back on caffeine, sip some chamomile tea, and avoid the blue light from screens before bed.
But what if, despite following all these tips, you're still waking up feeling like you've wrestled with your pillow rather than rested on it? The culprit could be something as simple as your sleep position.
Miranda McPhillips, an Eastwood Family Endowed Assistant Professor in the M. Louise Fitzpatrick College of Nursing at Villanova University, reminds us that there isn't a one-size-fits-all sleep position.
It's about what works for your body's unique needs. However, she emphasizes the importance of a position that promotes spinal alignment to avoid waking up with aches and pains.
For those with specific health concerns, the stakes are even higher. Individuals with obstructive sleep apnea, for example, are advised by Johns Hopkins Medicine to sleep on their side or stomach to prevent airway collapse.
Pregnant individuals should favor their left side to encourage optimal blood flow and reduce pressure on the liver, according to Mount Sinai. And for newborns, back sleeping is recommended to lower the risk of Sudden Infant Death Syndrome (SIDS).
Sleep position can significantly affect the quality of sleep and may be linked to pain experienced upon waking. Image source: Михаил Калегин / Unsplash.
Side Sleeping: The Favored Position
Most people naturally gravitate toward side sleeping, and for good reason. It's beneficial for pregnant individuals, reduces snoring, and can alleviate heartburn and back pain.
But it's not without its pitfalls. Incorrect spinal alignment can lead to discomfort. The solution? Place a pillow between your knees to support your hips and maintain that all-important spinal alignment.
Back Sleeping: The Spine's Friend
Sleeping on your back evenly distributes weight and reduces pressure on the spine. Elevating your head with a pillow can also help with congestion.
However, this position is not recommended for those with sleep apnea or for pregnant individuals due to potential pressure on the spine and fetus.
You might need this information: Struggling to Sleep in a New Place? Here's Why It Happens and How to Overcome It!
Stomach Sleeping: Proceed with Caution
While it may help with snoring and is preferable to back sleeping for those with sleep apnea, stomach sleeping is generally not recommended.
It can strain the spine and lead to neck and back pain. If you can't resist, consider a firmer mattress to prevent sinking and spinal pressure.
Experimentation is key. Use a sleep diary over several weeks to track which position feels most comfortable and results in the best sleep quality.
If you notice pain or discomfort, switch it up and compare the outcomes. And remember, if sleep issues persist, consult your primary care provider or a sleep medicine specialist.
Recommended for you: Say goodbye to back pain with these sleep positions – you won’t believe #3!
Your sleep position is just one piece of the puzzle. Here are some additional sleep hygiene practices to consider:
- Create a cozy sleep environment with comfortable bedding.
- Keep your bedroom temperature cool, between 60 to 70 degrees Fahrenheit.
- Stick to a consistent sleep schedule, even on weekends.
- Wind down with gentle activities before bed, avoiding vigorous exercise.
- Avoid heavy meals close to bedtime.
- Manage your light exposure, dimming lights and limiting screen time in the evening.
- Minimize or eliminate caffeine, alcohol, and nicotine, especially later in the day.
Also read: The secret to your best sleep ever—doctors swear by this!
Have you found a sleep position that works wonders for you? Or perhaps you've got a tip for creating the perfect sleep environment? Share your experiences and insights in the comments below!
