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 The Effects of Stress on Your Body And Mind (You Never Knew) 2 7 Signs You’re Burnt out (And How to Bounce Back) 3 How to Cope with COVID Anxiety And Stress 4 6 Health Benefits of Tumeric (And How to Take It For Good) 5 10 Weight Loss Tips to Help You Lose Weight the Easy Way

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next