How many of us monitor our sleep posture? We have a favorite position; we fall asleep and that’s generally as far as it goes. Yet, sleep position can have profound implications not only for the quality of sleep but also for long-term health. Indeed, in the worst-case scenarios, a bad sleep posture may be slowly k:illing you.
Preferred Posture
In spite of the impact sleep posture can have on conditions such as dementia and heart disease, research is limited and tends to focus on aches and pains. Yet back pain is just one implication of an unsuitable sleep position.
Chartered physiotherapist, sleep expert and author of The Good Sleep Guide, Sammy Margo, explains: “Sleep positions can significantly affect your overall health, comfort, and the quality of your sleep. Each position has its pros and cons and understanding them can help you make adjustments for better sleep and health outcomes”.
Dr. Kat Lederle, a sleep scientist and author of Sleep Sense, points out that lifestyle factors during the day are usually the cause of postural problems at night. “What you do in the day generally triggers the pain and discomfort that is felt when you sleep in certain positions. One of the most common contributing factors to this is a sedentary lifestyle, so it is important to move regularly during the day”.
The Risks of Side Sleeping
Though side sleeping is the most common position, there are health implications depending on whether you lie on your left or right side.
Pregnant women and people with acid reflux or gastroesophageal reflux disease (GERD) are advised to sleep on their left side. “This is because the stomach is lower than your oesophagus,” explains Margo. Conversely, people with heart conditions should try sleeping on their right side to alleviate pressure on the heart.
Sleep position may also affect brain health. While we sleep, the brain’s glymphatic system “washes” waste toxins away from the brain. There is evidence that suggests this process works better when we sleep on our right side, which could be of interest to people at risk of dementia or Alzheimer’s.
Additionally, side sleeping can lead to wrinkles and breast sagging due to the skin on the face being pressed against bedding and gravity pulling breast tissue.
The Dangers of Back Sleeping
One of the most common health problems associated with back sleeping is sleep apnea, a condition whereby the soft tissue at the back of the throat relaxes and collapses the airway causing snoring and interrupted breathing. “This has implications for wider health and often goes hand in hand with obesity. It disrupts the continuity and quality of sleep. It can lead to tiredness, which can be a problem for people driving. There are also physical health implications. We know that poor quality sleep raises the risk of diabetes, heart disease and other comorbidities. Sleep apnea opens the door to all these other conditions,” Lederle explains.
Still, back sleeping can be beneficial for those who suffer from back and neck pain. “The optimal position for spine alignment is lying on your back with a pillow under the knees to soften the back. This position preserves the natural contours of your spine. It can also minimize wrinkles,” says Margo.
The Hazards of Stomach Sleeping
Though stomach sleeping may reduce snoring by keeping the airways more open than back sleeping, it is the position most likely to lead to increased neck and back pain. “Twisting your neck to the side puts strain on your neck, and stomach sleeping can also arch your spine,” explains Margo.
Direct pressure on the face can contribute to wrinkles over time. In order to help alleviate postural pain, front sleepers are advised to use a thin pillow or no pillow at all to keep the neck in a more neutral position and to place a pillow under the pelvis to help keep the lower back supported.
How to Change Your Sleep Position
It is normal to move around at night; some people are more active than others, and if you move, it is not always indicative of problematic sleep. If you want to change your regular sleep position, gradually train yourself. For example, if you want to change from a back sleeper to a side sleeper, lie on your favored side for five minutes the first night and then roll onto your back. The following night increase to six minutes, then seven, and so on. Start slowly and build up until you get used to the position.
Conclusion
Understanding the implications of your sleep posture is important for long-term health. From increased risks of dementia and heart disease to chronic back pain, the way you sleep can significantly impact your life. Adjusting your sleep position and using appropriate support can mitigate these risks and lead to better overall health and well-being.