Advertising
Advertising

The Benefits And Drawbacks To Your Preferred Sleep Position

The Benefits And Drawbacks To Your Preferred Sleep Position

You probably have one or two preferred sleep positions you use to get comfortable and maximize your chances of getting a restful night’s sleep. Obviously, that’s normal. Even animals do it. Unfortunately, for humans (of course) there has to be all this depressing scientific research on the sleep positions people tend to have and all sorts of unwanted effects they can cause on the neck, back, skin, limbs, or other body parts that get in the way.

I’m a stomach sleeper. According to the National Sleep Foundation, this is pretty much the absolute worst position to put your body through when it comes time to catch some Zs. However, in my personal situation, it’s actually super comfortable. I feel awesome, and I usually can’t seem to fall asleep quite the same when I’m on my back or on my side.

It’s said that sleeping on your stomach can screw up your neck (because it’s turned to the side all night) and can also cause back pain due to contorting the natural C curve of your spine. Women who are stomach sleepers also have to deal with their lungs and breasts and uterus getting smooshed, so that’s no fun at all. With that said, I should be a crippled mess of a person right now because of the way that I sleep every night, yet somehow, I’m not.

Spoiler alert: There is no ideal “one size fits all” position for sleep.

Obviously, we’ve all got arms, legs, a torso, a neck, and all that other stuff that comes with being physically human; however, we don’t all suffer from the same aches and pains or airway problems that can rob us of proper sleep and make us feel super groggy during the day. Therefore, it would be silly for someone to recommend that every single person should sleep in one preferred position for the rest of their lives.

Advertising

Dr. Steven Park says that you really shouldn’t have to change your preferred sleep position unless you’re experiencing pain or any other health problems because of it.

If you absolutely need to sleep on your back, surrounded by 57 pillows, with calming frog sounds playing in the background, while one leg is bent and the other leg is propped up on the other — and you feel GREAT in the morning — then why stop doing something that’s working so well for you?

Trying out different positions when you sleep is effective for relieving pain or finding a way to get a better quality of sleep, but if you don’t suffer from any muscle or joint pain during the day, and you’re happy with the way that you sleep, then there’s probably no need to change anything. Congratulations! You found your perfect position! Besides, it should feel natural.

So, what should you do if you’re a stomach sleeper like I am, knowing that’s still basically the worst position to sleep in? Well, it makes me feel good, so I’m sticking with it. However, if you experience neck pain, back pain, aching muscles, snoring, pins and needles, sleep deprivation, or anything else that may be unpleasantly related to how you sleep, then it may be time to try something new.

Advertising

The general consensus is that sleeping on your back or on your side is best because you’re less likely to suffer from neck and back pain.

The National Sleep Foundation says that sleeping on your back keeps your spine pretty neutral, and sleeping on your side elongates it. The fact that your spine isn’t curved in any unnatural way makes these two preferred positions the real winners.

If you’re a back or side sleeper, then good for you! You’re doing it right… although there’s always room for a little improvement.

If you sleep on your side, go for a thick pillow that fills up all that space between your shoulder and head — and try placing a pillow between your knees as well.

You need a nice thick and puffy pillow to make sure your head and neck are supported in a neutral position while lying on your side. Placing a pillow between the knees keeps the pelvis straight, preventing your legs from falling to either side and causing any awkward twists in the body.

Try a body pillow if you’re a side sleeper. They’re great if you need to hug something for better upper body stability, and they’re long enough that you can wrap your legs around them too.

Advertising

The one thing you actually need to avoid as a side sleeper is the fetal position. Bringing your knees and legs way up toward your chest forces a bigger curve in your spine, which can spell out pain for your poor back and neck by morning.

If you sleep on your back, go for a puffy pillow that’s not too thick so it doesn’t prop your head up too much — and place another pillow under your knees and calves.

While sleeping on your back, your head will need to be supported by a proper pillow that prevents it from falling too far side to side, but not so much that it lifts your head way up so that your neck is out of line with rest of your body.

It’s also a good idea to try placing a pillow directly underneath the knees so that it kind of props up the natural curves in your legs, creating support for them and keeping your spine in a flatter neutral position. Placing your arms over your head can force a bigger curve in your back, so try to keep them down by your side.

If you sleep on your stomach, go for an extra thin pillow and avoid using one that’s too thick or puffy.

In fact, if you sleep on your stomach, it might be best to use no pillow at all.

Advertising

When sleeping on your stomach, the natural curve in your back is flattened out, and your neck is twisted to the side, so propping your head up with a massive pillow is going to just make things worse.

You can also reduce any lower back pain you might have by placing a pillow underneath your hips or abdomen while sleeping on your stomach.

Do what feels comfortable and natural.

There is no perfect position.

I repeat: there is NO perfect position for sleep.

Back pain sufferers should try sleeping on their sides, snorers should try sleeping on their stomachs, and people with stiff necks should try sleeping on their backs. Experiment a little, maybe track your sleep progress as you go, and settle with what feels right.

This article was originally published on Slothstorm.com. Sign up to get your free list of 28 Daily Must-Do Habits for Getting Sh*t Done and Becoming a Better Person.

More by this author

Elise Moreau

Elise helps desk workers lead healthier lifestyles. Visit her website on her profile to get a free list of health hacks.

Why You’ve Reached the Point of Burn out at Work & How to Deal with It The Benefits And Drawbacks To Your Preferred Sleep Position How Smartphones Are Affecting The Mind And Body Of Your Children Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes) 15 Free Resources To Get You More Organized In 2016

Trending in Health

1 How to Get Deep Sleep in 5 Steps Naturally 2 The Ultimate Exercises to Improve Posture (Simple and Effective) 3 Does Keto Weight Loss Diet Plan Actually Work? 4 9 Best Blood Pressure Monitors You Can Use at Home 5 How to Control Your Thoughts and Be the Master of Your Mind

Read Next

Advertising
Advertising
Advertising

Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

Advertising

Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

Advertising

You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

Advertising

  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

Advertising

Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

Read Next