Many
individuals default to side sleeping as their preferred position, yet they may
not realize its associated health advantages. Indeed, various sleeping
positions can yield diverse effects on the body, both beneficial and
detrimental. Generally, it's advisable for individuals to sleep in whatever
position feels most comfortable to them. However, if they experience symptoms
such as back pain, jaw discomfort, indigestion, and others, they might
contemplate altering their sleeping posture. To delve into specifics, opting to
sleep on the left side could be worth considering.
The
Benefits of Sleeping on You Left Side
Minimize back discomfort – Sleeping on the
stomach may strain the spine and result in pain. Side sleeping maintains the
spine in a naturally aligned position, alleviating pressure on the lower back.
Decrease snoring – Sleeping on the
back can cause the tongue and soft palate to slide backward, partially
obstructing the airway and leading to increased snoring, a common issue for
those with sleep apnea. Side sleeping helps keep the tongue forward and the
airway unobstructed.
Enhance digestion – Sleeping on the
left side, specifically, may alleviate certain gastrointestinal issues such as
bloating, constipation, and heartburn. Since the stomach resides on the left
side of the body, lying in that position enables gravity to assist in the
digestion process.
Potential brain health benefits – It's not widely
known that the brain eliminates waste while you sleep. Research suggests that
side sleeping may enhance this process by supporting the glymphatic system,
which functions similarly to our lymphatic system but within the central
nervous system. Animal studies indicate that this could potentially reduce the
risk of conditions like Alzheimer’s and Parkinson’s disease. However, further
research on humans is required to better understand and validate these
findings.
Enhances blood flow – Optimal
circulation is essential during pregnancy to facilitate blood flow to the
placenta. This is why it's advised for expectant mothers to sleep in this position.
How
to Train Yourself to Sleep on Your Side
Choose a good pillow and mattress
- Find a pillow well-suited to your collarbone structure.
- Ensure the pillow is firm enough to support the neck.
- Mattresses must often be softer to prevent pressure from building in the shoulders and hips.
Use pillows as barriers and supports
- Put a pillow between your knees to support your hips and lower back
- You can also hug a pillow to comfortably rest your upper arm.
- Invest in body pillows to maintain your position.
- Sew a tennis ball onto the back of a shirt to prevent yourself from rolling over.
Sleep on the couch at first
- Couches are often narrow and only have room for side sleeping anyway.
Disadvantages
of Sleeping on Your Side
Although
this position could provide many benefits, it’s not for everyone, especially
those who use mattresses and pillows that make side sleeping uncomfortable.
These disadvantages include:
- Pain in the shoulders and hips
Side
sleeping on too-firm mattresses could increase pressure on the shoulders, hips,
and knees. However, too-soft mattresses could cause the spine to go out of
alignment and also cause pain.
- Pressure in the face
People
with sinus congestion and glaucoma may experience painful or uncomfortable
pressure in their faces when they lie on their sides. Additionally, it could
worsen a tight or stiff jaw.
The
Benefits and Disadvantages of other Sleeping Positions
In
the end, individuals should prioritize sleeping in the manner that feels most
comfortable to them. However, it's essential to acknowledge how your sleep
position may impact your body, whether positively or negatively. Beginning your
nights on your left side and allowing your body to naturally settle into its
preferred position can be beneficial. Additionally, sleeping on the right side
also offers advantages, so there's no need to fret about trying to retrain
yourself if it doesn't come naturally. Similarly, there are both benefits and
drawbacks to sleeping on the back and stomach.
Sleeping
on your back
Benefits – It may help with:
- Hip pain
- Knee pain
- Arthritis
- Fibromyalgia
- Sinus congestion
- Bursitis
Tips
- Place a pillow under your knees to support the spine and lower back.
- Spread the legs and arms out to reduce pressure on the joints.
- Choose a pillow that offers good support for the neck, and avoid the ones that tilt your chin toward your chest.
- Elevate the head with extra pillows or a wedge pillow to help reduce heartburn, headaches, and sinus buildups.
Sleeping on your stomach
Regrettably
for enthusiasts of this position, experts caution against it. "If you find
yourself experiencing back pain while sleeping on your stomach, there's likely
a cause," says Bill Fish, a certified sleep science coach. "Given
that the bulk of the body's weight is concentrated around the center, this core
pressure sinks deeper into the sleep surface, exerting strain on the spine in
an unfavorable direction, leading to back and neck discomfort."
Still, here are some tips for those who
can’t switch to their side:
- Use a flat pillow or none at all.
- Don’t tuck your arms under your pillow or head, since this could cause arm numbness or shoulder joint pain.
- Alternate the sides of your head to avoid neck pain.
- Don’t lift your leg to one side with a bent knee since this could worsen back issues.
Sources
1.
“Side Sleeping: Which Side Is Best and How to Train Yourself to Do It.” CNET.
Taylor Leamey. July 7, 2022
2.
“Could body posture during sleep affect how your brain clears waste?” Science
Daily. August 4, 2015
3. “How These 3 Sleep Positions Affect Your Gut Health.” Healthline. Jennifer Chesak. March 20, 2023
Post a Comment