In Hans Christian Andersen’s classic fairy tale, “The Princess and the Nun,” a prince tests whether a young woman is really a princess. Her mother (the queen) places a pea at the bottom of the woman’s bed, under 20 mattresses and 20 rugs, to prove her nobility. If a woman is allergic to peanuts, she must have royal blood—obviously. Although she sleeps comfortably on top of the tower, the woman tosses and turns all night because the bed is so uncomfortable. Later, the queen confirmed that it was the peas that made her sleep unbearable. But if you ask a sleep doctor today, it may have more to do with the princess’s sleeping position.
It’s no secret that your sleeping position can significantly affect the quality of your sleep. But according to science, which sleeping position is best?
To determine whether we should lie on our backs or roll on our sides to get maximum health benefits (and a good night’s rest), popular science Turn to Dr. John Saito, a representative of the American Academy of Sleep Medicine. Obviously, the answer is not so clear.
A good sleeping position starts with easy breathing
“Everyone thinks about what the best sleeping position is, whether it’s sleeping on your left side, riding side, back, stomach, or even up. But it all depends on the situation,” says Seto.
For example, say you are lying on your back and have a well-supported pillow that keeps your spine and neck in a neutral position. This allows your air to remain unobstructed and allows you to breathe more easily, says Seto. it sounds good.
However, if you have sleep apnea—a condition in which your breathing stops and begins during sleep, usually when your throat muscles relax and block upper body air—sleeping on your back can harm your health.
“If the tongue falls to the back of your throat when you’re on your back, that’s bad,” says Seto. For babies, many doctors recommend that they sleep on their backs to reduce the risk of sudden infant death syndrome (SIDS), an unexpected death that usually occurs during sleep.
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Good news for side sleepers
For adults, “If you lie on your right side, it may be better for blood circulation,” says Seto, as well as lower pressure on your heart. This is because your mediastinum, a flexible sac located between the lungs, helps hold your heart in place.
“If you’re lying on your left side, it’s actually better for our brain to clear waste,” he says. It’s called the glymphatic system, a special brain waste disposal network that removes harmful metabolic products, including proteins linked to Alzheimer’s disease, while we sleep.
There is also a difference between sleeping in the fetal or planted position and sleeping straight up. Sleeping with your body on either side helps align your spine, while sleeping on your side is generally good for reducing lower back pain. However, existence too Being stuck as a baby can put pressure on your diaphragm and chest, and consequently restrict breathing.
Finding the best sleeping position for you
Regardless of what the science shows, some people will have certain preferences when it comes to where they sleep, Seto says, and for good reason. For example, “Ask someone who deals with back pain dream “On their backs and they will curse you,” he says, “because although they breathe well, their bones and joints hurt a lot.”
So instead of a specific sleep position, Seto says to consider the ABCs of respiratory therapy: airway, breathing, and circulation. “If you can’t breathe because you have sleep apnea or you have allergies and a stuffy nose, you want to find the best position that keeps your airway open,” she says.
If you move around, how many positions do you sleep in during the night?
According to Dr. Seto, “There is no one who sleeps like a log and doesn’t move. You may start in one position to be relaxed, but during the night you move.” However, he says, there is a difference in positioning yourself during the night, and moving around more because you can’t find a comfortable sleeping position. “Like anything, a little is right,” he says, “but a lot means you’re outside the normal range.”
People who have trouble sleeping tend to move a lot. But there are Ways to practice sleeping in better positions. If you’re usually a side sleeper, try putting a pillow between your knees to help keep your head, neck, and hips in good alignment. This neutral position not only makes breathing easier, but it can also result in deeper, more restful sleep.
If you’re a traditional back sleeper, place a pillow under your knees. Is sleeping on your stomach more your thing? Try placing a thin pillow under your feet. Choosing a mattress that conforms to the natural curve of your spine is a key element of a good night’s snooze.
In the end, “there is no better place to sleep,” says Seto. In fact, it depends on many factors, from whether you are pregnant and suffering from bad back pain to struggling with sleep apnea and chronic fatigue.
Your ultimate goal is to find a comfortable, undisturbed sleeping position that allows you to get a good night’s sleep.
Ultimately, whatever place you find comfortable to sleep will be best for you. This is because it is what gives you the most comfort, which in turn will keep you healthy.
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