On your back, on your side or on your stomach – how do you sleep? And what effects does that have on your health? You can find the answers in this article.
Your own sleeping position has a major impact on the quality of sleep:
- If you are wrong, this can temporarily lead to tension and pain after getting up.
- Lack of sleep , upset stomach, and premature aging are just some of the long-term consequences.
For these reasons, it is worth doing a little more research into your own sleeping habits.
If you are constantly tired , it may be due to the wrong lying position.
In this article you will not only find the respective advantages and disadvantages of the most popular sleeping positions, but also a few general tips for improving your sleep.
Index
Recommended by sleep researchers: The supine position
For many experts, sleeping on your back is considered the healthiest option.
The body can relax and the spine remains straight – this relieves the back and neck.
- Back sleep promotes the deep sleep phases & improves regeneration during the night. The quality of sleep and the duration of sleep improve and you feel full of energy during the day.
- In addition, your face does not press against the pillow – in contrast to the side or prone position. Annoying wrinkles or acne caused by them on the face cannot arise in the first place.
But that’s not all: this position also reduces gastric reflux (stomach acid). This occurs more and more frequently, especially in old age, and can definitely disrupt sleep.
Back sleepers snore more often
However, not only does the back position have advantages, it can also make snoring worse in some people.
In one study, the test subjects snored less frequently as soon as they switched from the supine position to the side position. Sleeping on the side can bring relief, especially for slim snores .
The right pillow is crucial
The correct height of the pillow is important when sleeping on the back.
- In no case should it be too high to prevent the pillow from pushing up the cervical vertebrae and pushing your head forward.
- The spine should remain in a neutral position throughout the night. If you sink into the pillow, it is likely that the pillow is too high.
- With a straight back or shoulders that are barely curled in, a neck roll and a very low pillow are often sufficient to ensure perfect sleep.
Only with the right sleep aid can you get all of the health benefits of back sleeping. If you want to find out more about choosing the right pillow, you should read our comprehensive pillow guide .
Sleeping on the back summarized
The supine position has many advantages and enables free and carefree breathing.
In contrast to the side position – in which many people with crooked spines curl up – you don’t have to think about keeping your back straight. It happens automatically.
For health reasons, you should therefore always sleep on your back if possible. In the long term, this can noticeably improve health and quality of life.
However, if you have a tendency to snore then the next position may be suitable for you.
Sleeping on the side: healthy & common
Most Germans sleep on their side – around 59% sleep this way. As a rule, this is also completely healthy.
At least as long as you keep a few things in mind.
- The spine should remain as neutral as possible in this position to prevent tension and long-term chronic pain.
- Resting your head on your hands, arms, or shoulders will compress the nons and your fingers can become numb.
In this position, too, the right pillow is a must. It should give the head enough support so that it doesn’t sag down (or push up).
Sleeping on the side is only healthy as long as you keep your spine in balance, otherwise drug tension in your back and neck. You can read more about choosing the right pillow in the purchase advice for side sleeper pillows .
Sleeping on your side also has disadvantages
The head presses forward into the pillow during the night. The next morning there are clearly recognizable marks all over the face.
- This not only looks ugly, but can also favor skin subunits such as acne.
- Dirt, germs and bacteria collect in the pillow and penetrate the upper layers of the skin.
So if you’re struggling with blemishes frequently, your pillow could be the trigger. So wash the cover as often as possible.
This is where special side pillows help, which are built so that your body does not press against the fabric all the time. You can find out more about this in the guide linked above.
Side sleep – conclusion
As long as your spine stays straight, sleeping on your side is healthy too. Then tension is unlikely & snorers often find relief.
Curled up on your side: the fetal position
Sleeping on your side can sometimes cause pressure in the shoulder area. This feeling is enhanced by curling up (like a baby).
- The spine becomes crooked and breathing becomes difficult.
- Tension in the neck and shoulder area increases dramatically.
- Sleeping with your mouth open is not always healthy .
You do not have to worry about any problems during a short nap, but it can have a negative effect on the quality of sleep during a long night’s sleep.
Whenever possible, you should therefore keep your spine as neutral (= straight) as possible in order to reduce sleep problems . Or not to let it arise in the first place.
Conclusion on the embryo position
Avoid it as much as possible – especially when sleeping for several hours. If you like to sleep on your side, you should do so with your back as straight as possible.
Be careful when sleeping on your stomach
Sleeping on your stomach is not at all healthy – you should get rid of this position as soon as possible.
- The mattress presses against your stomach all night and you cannot breathe freely and carefree. The result is poor sleep and possibly long-term sleep disorders.
- The head turns into an unnatural position – clearly noticeable tension builds up over several hours. In the long term, this pain can also become chronic.
There are special pillows for stomach sleepers, but they only alleviate the symptoms. The face may then not press quite as firmly against the pillow, but the restricted breathing remains.
Avoid sleeping on your stomach & get used to it
It is therefore better to change to a different position – however, the change can be difficult, especially in the first period.
- So give your body enough time. To get used to it, it is also helpful to start switching while on vacation.
- If you don’t get enough sleep at the beginning, you can at least rest during the day.
In the long run, your body and health will thank you for it.
The best sleeping position during pregnancy
During pregnancy, it is better to avoid sleeping on your back, otherwise the uterus presses on the rest of the body and can cause breathing difficulties.
It can also lead to back pain and, last but not least, affect your baby’s circulation.
Experts therefore recommend a stable lateral position on the left side.
On the right side there is an important vein – the vena cava – which should not be compressed.
- Special pregnancy pillows can help with the correct resting position & make the night’s sleep more pleasant thanks to their supportive properties.
- At the beginning of the pregnancy you can also lie on your stomach, but it becomes more difficult as the waist circumference increases.
You probably already know this, but at this point still a little tip: You can of course use more than 1 single pillow to support your body and to ensure more comfort.
Spoon position: sleeping with a partner
Falling asleep with your partner is one of the most beautiful things in the world – apart from the feeling of security, however, it does not necessarily ensure a better quality of sleep.
In the spoon position, the load on the spine increases and the nerves in the neck area are compressed. This not only leads to tension, but also to hands falling asleep.
Nevertheless, you don’t have to do without romance: Cuddle up together before going to sleep – and turn on your side or back just before going to sleep.
Does the sleeping position say anything about the character?
You never know, but it probably isn’t. Or do you suddenly become a different person when you turn on your side in the morning?
There have been studies on this subject, but they are not clear . According to the researchers, only one thing is certain:
Anyone who sleeps in a bad position is likely to be in a bad mood the next morning.
As obvious as it may sound, the consequences are serious: poor sleep can have a decisive negative impact on your quality of life.
How to improve your sleep
Many people get too little sleep every night and suffer from health problems, higher susceptibility to illnesses and a generally poor quality of life.
- And the worst: Often you don’t even notice that a lack of sleep is the main cause of your own complaints.
- So take some time & get to know your sleeping habits – and how they affect the body.
This page is the ideal starting point to learn more about your sleep.
Have you always asked yourself, for example, how much sleep a person really needs for a healthy life or how smartphones affect sleep ?
The first step to a better attitude towards life
It is best to browse through our various categories & find out which measures you can take to improve your sleep:
- The bedroom category provides helpful tips on how to best furnish your bedroom .
- In the next section you will find more information on common sleep problems and sleep disorders .
- We explain current studies (understandable for everyone) in the category of sleep research .
- General tips & strategies for a healthy night’s sleep can be found here: Sleep better .
Just browse the subject area that interests you most. Each of them can noticeably improve your quality of life.
I hope this article on sleeping positions has been helpful to you. Please recommend this page to others in order to help other people with this knowledge.
I created Sleep Knowledge to share my interests and experiences on healthy sleeping with others. On this page I am therefore dealing with interesting questions about the optimal night’s sleep & everything else that goes with it.