How Your Sleeping Position Impacts Health and How to Improve It

The moment we lay in bed, we start looking for a comfortable sleep position for a relaxing experience. While all sleep positions may appear normal, as long as they’re comforting, there are hidden ways in which they impact our health.

For instance, if you get the minimum hours of sleep daily, yet wake up feeling pain, aches, and fatigue the next morning, there’s a high probability that your sleep position is the culprit.

The same is true when a person experiences acid reflux, sleep apnea, etc. Many may not pay enough attention to their sleeping position, but it significantly impacts everything from your spinal health to digestive processes, nerve compression to breathing patterns, and more.

This guide covers common sleep positions, their impact on your health, and ways to improve them for enhanced wellness.

So, read along to find out how your sleeping position has been impacting you all along and ways to fix it.

• Table of Contents

  Back Sleeping (Supine Position)

  Supine is a simple sleeping position in which the person lies flat on their back with their face pointing toward the ceiling. There are many people who sleep in the supine position and it has both positive and negative impacts on their health. While this sleep position naturally aligns the spine, neck, and head, it can worsen snoring because of soft palate positioning.

  Back sleeping can also be problematic for people with sleep apnea because it can worsen this condition. If you find comfort sleeping in this position and cannot adjust to another sleeping position, we recommend making minor adjustments for improved results.

  For instance, whenever you sleep in a supine position, place a medium-firm pillow under your head to keep it aligned with the spine.

  This helps keep your head aligned with your spine, maintaining a neutral position for better posture. Placing a small pillow under your knees can also help relieve pressure on your lower back, promoting greater comfort and support. If your mattress lacks adequate firmness, consider upgrading to a new organic mattress to ensure optimal support and comfort.

• Side Sleeping (Lateral Position)

  Another common sleeping position is side sleeping, wherein the person hugs an invisible line down the middle of their body.

  Over half of adults—approximately 54.1%—prefer sleeping on their side, making it the most common and favored sleep position.

  In this case, the hips and shoulders are generally stacked vertically, similar to a building with proper structural alignment. Sleeping frequently in a lateral position can place asymmetrical pressure on the person’s organs and muscles while resulting in shoulder compression on the bottom side.

  It may create facial pressure that might contribute to wrinkles. People with an imperfect side sleeping position may unknowingly strain their hip joints, especially if not properly supported. If you love sleeping in a lateral position and want to get rid of potential health side effects, then start using a thick pillow to fill the space between your ear and outer shoulder.

  It will keep your head aligned with the spine. You can also get a body pillow to prevent your top leg from eventually pulling your spine out of alignment. Lastly, sleep on an organic mattress that lets your shoulders and hips sink slightly while supporting your waist.

• Fetal Position

  The fetal position is a slight variation of the side sleeping position wherein the knees are drawn up toward your chest, and your head is tilted downward. While this position can bring relaxation and relief to some, it can also restrict the diaphragm movement and deep breathing. Frequent sleepers in the fetal position may experience joint stiffness, especially in their neck and back.

  If you often wake up with morning muscle soreness or increased pressure on organs, you must make changes in your sleep position. Start by loosening your curl slightly. Aim for a gentle curl that keeps your knees bent but not entirely drawn up to your chest.

  Consider buying a contoured pillow to support your head and neck while maintaining alignment. A medium-soft organic mattress can also make things easier by letting your shoulders and hips sink slightly while supporting the waist.

• Stomach Sleeping (Prone Position)

  There are more stomach sleepers than you may think. This is a very common sleeping position, wherein the person lays face down with their head turned to one side. Although side sleeping is the most common position, it is often considered one of the least favorable for spinal alignment and overall posture. It strains muscles and joints by forcing neck rotation, flattens the spine’s natural curvature, causes nerve compression, puts pressure on internal organs, and more.

  If you prefer to sleep in this position, consider using a very thin pillow or even skipping the pillow altogether to reduce strain on your neck and maintain proper alignment.

  Switching to a firmer organic mattress can help prevent excessive sinking, which often leads to spinal misalignment. Additionally, placing a moderately thin pillow under your pelvis can support the natural curve of your lower back, promoting better alignment and comfort.

Make Sleep Position Changes for Remarkably Better Sleep 

Your sleep position may appear like a trivial aspect of your sleeping routine, but it has the potential to significantly impact your overall physical health and wellness.

If you want to experience extreme comfort and relaxation while sleeping, you must understand the fundamentals of common sleeping positions and what they mean for your health.

This simple awareness can help you make mindful adjustments to transform your sleep’s quality. Whether you sleep in a lateral position or keep switching positions throughout your sleep, you can use the tips shared in this guide to make meaningful changes for remarkable results.

Use this guide as the starting point and start listening to your body to make further adjustments that work for you.