The best and worst sleeping positions for your posture, according to an expert
How do you sleep at night?
That isn’t an existential question about your morals, but a literal one you should be asking yourself regarding the way you physically rest — because sleeping position can make all the difference in daylight hours.
Given you spend around a third of your life in bed, stress on your spine and joints takes its toll, contributing to back pain, neck stiffness and a whole host of musculoskeletal issues.
This can then impact your posture, as misalignment, tight muscles or pressure points cause you to twist or hunch.
‘Sleep and posture are closely connected,’ Lisa Artis, deputy CEO of The Sleep Charity, tells Metro.
‘The position we sleep in can either support the natural curves of the spine or place it under unnecessary strain for hours at a time.’
According to the sleep advisor, where you lay your head ‘plays a crucial role’ here, since ‘a mattress that’s too soft or firm can disrupt alignment, while the wrong pillow height can strain the neck.’
But position is key too — and some are far better for your posture than others.
On your back
Lisa says this is one of the best options for spinal alignment, explaining: ‘Back sleeping allows the head, neck and spine to rest in a neutral position, particularly if a supportive pillow is used.’
Also known as the supine position, it ensures you aren’t twisting and helps distribute body weight evenly to reduce pressure on certain areas, but can worsen snoring or sleep apnoea because the tongue may fall backward.
If you’re a back sleeper, a firm mattress is likely your best best to avoid arching, and you can also place a small pillow under your knees to maintain a natural spinal curve.’
Starfish position: Issues may come from back sleeping if you hold your arms above your head, known as the ‘starfish’. While it maintains this neutral alignment, it can strain shoulders and compress nerves, as well as increasing snoring, so is best avoided where possible.
On your side
‘Side sleeping can also be very beneficial,’ Lisa continues.
Not only does it keep your spine relatively straight, lateral sleeping can reduce snoring and breathing problems, and is particularly good for pregnant people and those with digestion issues (who are typically advised to sleep on their left).
On the flip-side, some have issues with shoulder pressure or neck pain in this position, but this can usually be rectified with a supportive pillow.
Hip rotation can sometimes pose a problem too, so Lisa recommends popping a pillow between your knees to keep them aligned.
Foetal position: Although it’s technically on your side, and may feel more comfortable for those with lower back pain or herniated discs sleeping in the foetal position (with your knees pulled up toward your chest and the body curled) is less beneficial in terms of posture.
When sleeping on your side, try to keep your spine as straight as possible to limit excessive curling that rounds the upper back — it’s also better for your breathing.
On your front
Front sleepers, be warned.
Of all the positions, Lisa says this is ‘usually the most challenging for posture, as it forces the neck to twist to one side and can flatten the natural curve of the lower back.’
She adds: ‘Over time, this may contribute to stiffness or discomfort on waking.’
If you must sleep in this prone pose, use a very thin pillow or no pillow, and place one under the pelvis.
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