When looking for what is the best sleeping position for you – or your baby – it is important to remember that one position does not necessarily suit everyone. While everyone’s circumstances are different, there are a few things that apply to all of us.
For example, some people find that sleeping on their side is a comfortable position and they can sleep quite well.
On the other hand, other people find that sleeping on their back is uncomfortable and they have back problems. In fact, some people (such as some new moms) may experience discomfort sleeping in any position.
The answer to the question – What is the best sleeping position? – boils down to finding what position feels most comfortable to you. But, just because one position is comfortable does not mean that it will be the best sleeping position for you.
In fact, sometimes you may even find that switching positions actually makes it more comfortable!
That means that if you find that you are comfortable in a particular sleeping position – such as lying on your back, then switching to your stomach might make you sleep a little better.
Many people find that they sleep better when their stomach is close to their chest. This is an easy position – and if you are a side sleeper, then it will work for you.
You will find that with this type of sleep, you have a much more regulated breathing pattern and you will find that your heart rate and breathing rates tend to slow down.
However, others have problems with this type of sleep. The best position here is still a somewhat tricky question to answer.
To start with, you will need to decide whether or not you are a side sleeper – or if you prefer to sleep on your back. Y
ou may find that if you sleep on your back, that your spine tends to curve and cramp. If you sleep on your stomach – your back does not curve as much.
So, what is the best sleeping position for each one of these? For those who are a side sleeper, the back can be used as a sleeping position. With this position – the hips will often turn inward.
The knees should be bent and the feet flat on the floor – or the bed. It is important to remember that the head should always be elevated. The shoulders should not be lower than the chest.
If you are a stomach sleeper, then you will find that your head and neck will often dip. Therefore, it will be important to keep the head and neck high – and the shoulders above the heart.
To sleep better with this type of sleep, you will need to use a firm mattress pad. Also, do not forget to include some relaxation exercises into your sleep routine. You can easily do these yourself, without the assistance of anyone else.
If you are a side sleeper – then you can use your head to sleep in the middle of your back – as this will help keep your spine aligned correctly during your sleep.
What is the best sleeping position? The above are just three of the most common sleeping positions but there are many others – as everyone’s back is unique.
Determining your sleeping position
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Of course, some positions are easier than others. So, what is the best position for you? It will depend on what your body requires in order to sleep better.
However, there are some basic positions that are certainly good – such as lying on your side, with your knees bent, and/or with one leg raised on a chair. Choose what works best for you.
In knowing what determines sleeping positions it is necessary to recognize that our spine is a hinge, not a nut. That means that, when we sleep, the spine must open and close, or relax, depending on which way we are leaning.
And, just as we all use many muscles during the course of the day, we use several muscles when we sleep.
Knowing what determines sleeping positions for each of these three categories will help us find a position that we feel most comfortable in.
The side sleeper aligns his or her spine at a forty-five-degree angle from head to toe, whereas the stomach sleeper’s spine angle is inclined at a thirty-five-degree angle.
Finding the sleeping comfort for all types of sleepers
Sleeping on your back
To be more comfortable while sleeping, the back sleeper should sleep on his or her side, with knees bent and heels on the floor. The back is supported by the torso and the legs.
With a straight spine, the spine will hang straight, allowing it to be opened and closed easily. Therefore, the back sleeper should ensure that his or her back is in a straight position when sleeping.
Sleeping on your stomach
What determines sleeping positions for the stomach sleeper is mostly his or her position in bed. The stomach sleeper lays on his or her side with knees bent, with feet flat and buttocks slightly elevated. This allows the stomach to relax fully.
When sleeping on the stomach, the spine must be kept straight so that the lower back does not have to be curved. If the spine is curved then the body will roll or twist from side to side. This can cause pain or discomfort.
What determines sleeping positions for the back sleeper is the angle of the mattress. Ideally, the back sleeper’s hips should be perpendicular to the sleeping surface.
Sleeping on your side
A side sleeper whose spine is inclined at a thirty-degree angle will be in a “stand up” position when sleeping, as his or her feet are raised on the balls of the feet.
Because the stomach is lifted and the head and torso are in a neutral position, the side sleeper has less pressure on the lower back than the stomach sleeper. This is because the head and torso are also in a neutral position.
If a side sleeper sleeps on his or her stomach this may cause discomfort. When sleeping on the stomach, the hips should be perpendicular to the surface, but when lying on the side, they should be slightly slanted to the right or the left.
Enjoying your sleeping position
One factor that many people do not consider when it comes to what determines sleeping positions is whether or not the arm and/or leg positions are comfortable.
Both the side sleeper and the back sleeper will be able to sleep in comfort with their chosen positions if they are comfortable with their sleeping posture.
If you have trouble sleeping in one particular position, try sleeping in a different position for a few days to see if the situation changes.
Benefits of different sleeping positions
The benefits of different sleeping positions are mainly dependent on which one you use for your night’s sleep. You should choose the sleeping position that is the most comfortable for you.
Choose a sleeping position that will help promote a good night’s rest. In addition to this, you need to select the sleeping pillow that supports your spine in the correct way. The purpose is to promote health of the neck and your spinal cord.
A good sleeping posture helps in providing proper alignment to your spine and prevents the development of aches and pains in the neck and back.
Most people do not realize how much weight can be shifted from the spine to the neck and back muscles through incorrect sleeping habits.
- The benefits of a side sleeper- are that it reduces the strain on your back and enhances your posture. When you are on your side, the weight is distributed over a larger area of the body which reduces the pressure on your back. Furthermore, if you are in a side-sleeping position the air passage does not need to open as wide. The major benefit of this is that the spine remains aligned and this is a major advantage to the sleeper.
- The benefits of a back-sleeping– position are that it helps in eliminating back pain and improving posture. It is important to select the right pillow for your back as not all pillows are made equal. Some pillows are made with soft foam and are excellent for those who have chronic back pain. It also comes handy for those who wish to reduce back pain by strengthening their muscles and toning their bodies. A good example of these pillows is the one made of quilted polyester that helps in minimizing the pressure on the spine and in turn reducing the back pain.
Listen to your body and see what works best for you. If it means changing between the different sleep positions to get a better night of rest, then go for it! When all is said and done, the whole purpose of going to the bed is to catch the deepest sleep possible.
So, apart from getting a good warm blanket to cover yourself you can also choose your best sleeping position! See why you had to read on? It was all worth it.