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For many people, bedtime is the most relaxing part of the day. However, for those dealing with chronic pain or certain health issues, bedtime can be stressful, as you may wake up in even more pain if you’re not careful. The position in which you sleep at night (i how you arrange your pillows) can hurt or help you. So that your sleeping position can do the latter, we’re going to help you target some health conditions you can manage while you sleep.
Read more: Stop taking bad sleep. 42 expert ways to take charge of your sleep quality
What is the best position for sleeping?
There are a few different ways that people will do it position themselves while sleeping: on the back, on the stomach and from their countries. All of these sleeping positions have pros and cons, and some of them come down to what’s most comfortable for you.
There are many people rear sleepers because they are comfortable, especially on the joints. Sleeping this way can be quite pleasant because your body relaxes and practically sinks into your bed. However, this can be a problem if you are prone to snoring or sleep apnea because gravity causes the tongue to fall backcausing mild airway obstruction.
He sleeps on his stomach you may find comfort in resting face down in bed, but it may be difficult for your neck to be turned to the side and for your back to arch. There is pillows you can sleep with which make it easier for your body to sleep on its stomach if that is your chosen position.
Side sleeping is the most popular sleeping position and is considered the best for sleep qualityespecially if you support your head properly and keep your body in a position where your joints are taken care of and your airway is unobstructed.
People who consider themselves combined sleepers are those who do not stick to any sleeping position. They may move around at night or prefer one sleeping position one day and another position another. This is also common.
12 health conditions and the best sleeping positions
If you’re dealing with pain, the way you sleep can make it better (or worse if you’re not careful). Find out how you can sleep soundly and minimize the effects of certain health conditions.
Pregnancy
Common sense best sleeping position during pregnancy is on your side. This takes pressure off your spine and allows your stomach to rest comfortably. You may also want to put a pregnancy pillow under the belly and between the knees to relieve extra stress on the joints.
Backache
The best sleeping position for lower back pain is to lie on your back so that your spine remains neutral. For lower back pain in particular, using a pillow under your knees so your legs don’t pull on your spine can also help.
Read more: The best mattress for back pain in 2024
Difficulty breathing
It is for reducing shortness of breath it is recommended to sleep on your side with a pillow between the knees or on the back with a pillow under the knees. You’ll want to make sure your head is up. Both positions can help control sleep apnea and keep the airway clear.
Cold or flu
If you have a cold or flu, try sleeping on your back with your head propped up. This can keep your sinuses from becoming more congested than they are and can help you rest more easily.
Neck pain
Sleeping on your side or back can help relieve neck pain. If you’re on your back, you’ll want a rounded pillow under your neck for support. If you’re on your side, you’ll also want a pillow directly under your neck for support so your spine stays neutral.
Sleep apnea
If you deal with sleep apnea, try sleeping on your side or stomach. Both positions help keep your airway clearthereby keeping sleep apnea under control.
sciatica
Sleeping on both your side and back can help relieve sciatic nerve pain. Any of these options will keep your spine neutral and relieving pressure on the sciatic nerve. Support your neck and head with a pillow, but not your shoulders, as this can misplace your spine.
Hip pain
For those who wake up in the morning with hip pain or find that their hip pain is worsened by their sleeping position, try sleeping on your back. Sleep on the opposite side on the thigh that is causing you problems. You should also place a pillow between your knees to reduce pressure on the joints.
Knee pain
Sleeping on both your back and side can help with knee pain, although generally sleeping on your back is more recommended. If you sleep on your back, it is recommended to place pillows under your knees to relieve pressure. If you sleep on your side, place a pillow between your knees.
Menstrual cramps
Sleeping on your back can help with menstrual pain. This position, especially with a pillow under the knees, relieves pressure on the stomach, organs and back, which can help relieve cramps.
Ear infection
There are several helpful sleep options if you have earaches. First, you can sleep on the other side of the ear this is causing you problems. You also want to sleep slightly elevated so as to relieve pressure on your inner ear.
Overactive bladder
If you have an overactive bladder, sleep on your side to have it without pressure on the bladder. You can also elevate your legs at night to avoid the need to urinate.
Bottom row
Many aches and pains can be managed while you sleep – at least so they don’t get worse when you wake up in the morning. Understanding the benefits of each sleeping position can help you target different parts of your body that you want to help.
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