The Sleep Foundation

about the advantages and disadvantages of different sleeping positions .

It turns out that the way we sleep affects our well-being and health.

Sleeping on the side: advantages and disadvantages

According to statistics, about 50% of the total sleep time is spent sleeping on the side.

This is the best sleeping position for the elderly, as the flexibility of the spine decreases with age.

Pregnant women are also recommended to sleep on their side.

If you are wondering how to sleep properly for your spine and back, then the position on your side is considered the best in this case.

And she also helps:

• align the spine;

• reduce snoring and heartburn (however, you need to sleep on your left side);

• least likely to cause back pain in the morning.

For back and neck pain, it is better to sleep on your side with a pillow or blanket between your knees (the thickness of the pillow or blanket should correspond to the distance between the shoulder and the neck).

Sleeping on the side has its disadvantages, including:

• you can't sleep like that if you have pain in your shoulders (or you need to use a soft mattress so that your shoulders and hips "sink" deeper than the middle part of your spine);

• wrinkles can form from this posture, because the face is pressed against the pillow, the skin is stretched and compressed (you can often notice that there are traces left on the cheek from the pillow, which later disappear).

Can you sleep on your back: pros and cons of this position

This is the second most popular sleeping position.

It is also considered the best for the spine, because it helps to keep it in the correct position by distributing the weight of the body.

If a person has a stuffy nose, it is recommended to sleep on his back.

It is also believed that less wrinkles form on the face in this position.

And this is the best position for sleeping if a person has neck pain.

It helps prevent the shift that often occurs when sleeping on your stomach or side.

However, you also need to use the right pillow for it - it should allow the neck and head to sink deeper.

Who is better not to sleep on the back:

• for people who have apnea (holding their breath for a long period of time) or snoring - the position on the back can contribute to the collapse of the respiratory tract;

• pregnant women and people with severe back pain — the pressure on the heart increases, which leads to poor blood circulation;

• people who have acid reflux — symptoms are more frequent or start in sleep.

It becomes much more difficult for the elderly to breathe if they sleep on their backs.

Sleeping on the stomach: pros and cons

This is the least popular position that takes up the least amount of sleep time.

Its main advantage is that it helps to get rid of snoring, and in this position the airways are opened.

However, breathing can be more difficult due to the ribs working against gravity.

And sleeping on the stomach is often restless.

Sleeping on the stomach is not recommended for pregnant women, people with neck or back pain.

This posture provides the least support for the back and increases the pressure on the spine.

Therefore, sometimes after waking up, you can feel pain.

The neck also depends, because it is turned to one side for a long time.

If you like to sleep on your stomach, it is better to use a very thin pillow or do without it.

In this way, you can reduce the inclination of the neck and curvature of the spine.

A thin pillow can be placed under the hips to align the spine and reduce pressure on it.

Read also:

• They will have good grades: scientists have explained how much sleep children need

• To eat is not to eat: what happens to the body if you go to bed hungry