Did you know that the way you sleep can impact your health, energy levels, and even your appearance? Some sleeping positions improve circulation and prevent aches, while others can cause discomfort and long-term issues. Discover the best sleeping postures and how to choose the right one for your body.
Most of us don’t think twice about how we sleep—we just get into bed and find a comfortable position. But have you ever woken up feeling stiff, groggy, or with unexplained aches? Your sleeping posture could be the culprit. Certain positions can affect blood circulation, breathing, spinal health, and even skin elasticity.
While comfort is important, some sleep positions are healthier than others. If you’ve been sleeping in a way that negatively impacts your body, don’t worry—changing your habits can improve your sleep quality and overall well-being. Let’s dive into the best and worst sleeping positions and how to find the one that suits you best.
The Worst Sleeping Position for Your Health
Sleeping on Your Stomach: A Risky Choice
Although sleeping on your stomach may feel comfortable, it comes with several health risks:
- Restricted Blood Flow to the Brain: When your head is turned to one side for hours, the arteries near the spine become compressed, limiting oxygen supply to the brain. This can be particularly dangerous for individuals with high cholesterol or blocked arteries.
- Breathing Difficulties: Lying on your stomach compresses the chest, making it harder for the lungs to expand properly. Over time, this can lead to low oxygen levels, making you feel groggy and tired in the morning.
- Digestive Issues: This position can lead to acid reflux, gastritis, or ulcers, especially if you sleep on a full stomach.
- Premature Ageing and Wrinkles: Pressing your face against a pillow all night can cause poor blood circulation, resulting in puffiness, creases, and long-term wrinkles on the face, neck, and chest.
- Neck and Back Pain: Keeping your neck twisted in one direction for hours strains the spine, muscles, and nerves, often leading to stiffness and soreness.
- Joint Strain: Your knees, elbows, and feet may twist unnaturally, causing unnecessary stress on the joints.
Who Should Sleep on Their Stomach?
In some cases, sleeping on the stomach can be beneficial:
- For Babies: Some newborns find relief from cramps when lying on their stomachs, but doctors recommend back sleeping for infants under one year to reduce the risk of sudden infant death syndrome (SIDS).
- For Kidney Health: People with kidney disease may find this position relieves pressure on their kidneys, promoting better function.
If you’re a stomach sleeper and want to change your habit, try sewing a small cushion or plastic balls into the front of your pyjamas to make the position uncomfortable. Over time, your body will adjust to a healthier sleeping posture.
The Best Sleeping Positions for Better Health
Sleeping on Your Back: Best for Spinal Health and Beauty Sleep
This is considered one of the healthiest sleeping positions because it keeps your spine aligned and prevents neck and back pain.
Benefits:
- Reduces pressure on the spine, ideal for back pain sufferers.
- Minimises wrinkles and puffiness, making it the best beauty sleep position.
- Helps with acid reflux, as long as you elevate your head slightly.
Drawbacks:
- Can worsen snoring and sleep apnoea, making it unsuitable for some people.
Sleeping on Your Left Side: Best for Digestion and Heart Health
Many experts recommend sleeping on the left side due to its digestive and cardiovascular benefits.
Benefits:
- Reduces symptoms of acid reflux and heartburn.
- Improves digestion and detoxification by allowing the stomach and intestines to function properly.
- May support weight loss, as some studies suggest better digestion contributes to metabolism.
Drawbacks:
- Can lead to more frequent nightmares, according to some sleep studies.
Sleeping on Your Right Side: Best for Blood Circulation
Benefits:
- Helps lower blood pressure and may reduce the risk of Alzheimer’s disease.
- Reduces strain on the heart, making it a good option for people with high blood pressure.
Drawbacks:
- Not recommended for pregnant women in the third trimester, as it may restrict blood flow to the fetus.
The Fetal Position: Comfortable but Not Always Ideal
Sleeping curled up with your knees tucked to your chest can feel cosy, but it’s not always the healthiest choice.
Benefits:
- Supports breathing and lung function.
- Helps reduce lower back pain when done correctly.
Drawbacks:
- Can cause neck pain and limit deep breathing if curled too tightly.
Changing Positions: The Key to Better Sleep If you’re not sure which position suits you best, the best approach is to switch positions throughout the night. Moving between your back and sides can prevent pressure build-up in one area and promote better overall circulation.
