What goes into getting a good night’s rest? Sleep has a profound impact on mood and overall health, so it’s essential to get it right in both quantity and quality.
What is the healthiest sleep position?
Sleeping on your back is generally the best position for the spine and can help with chronic back or neck pain. It’s also a more breathable position – with your face up toward the ceiling your skin can breathe, your diaphragm can expand fully and nasal congestion eases.
Side sleeping is another comfortable position, especially during pregnancy. Side sleeping can relieve acid reflux or gastroesophageal reflux disease (GERD) − when you’re flat on your back, gravity no longer keeps the stomach acid down, making reflux more common.
This position can also help chronic snorers – you’re less likely to snore in the lateral position when your head is turned. Make sure you or a partner keeps an eye on your snoring habits when you sleep on your side. If you continue snoring while lateral sleeping, it could be a sign of sleep apnea.
You should leave it up to your sleeping body to decide. Even sleeping on your belly, which can sometimes twist the neck unnaturally, is still normal. We typically turn over and change positions about 20-25 times in our sleep without remembering
Turning in your sleep is different from restlessness, however. Waking up from turning is disruptive to your sleep quality. If you’re experiencing regular pain or discomfort in the morning that may be a signal to talk to your doctor about your sleep habits.
How to sleep with lower back pain
Sleeping on your back is often the most helpful position for back pain because it lets gravity do the work while you rest.
Best way to sleep with neck pain
Back sleeping is also helpful for chronic neck pain because it keeps the spine in alignment. Make sure you have a comfortable pillow that keeps your spine in its natural s-shape. But even the “best” pillow is subjective – everyone has a preference.
How to improve your sleep quality
There’s not much you need to do while you’re in bed – let the body take over and do its thing. You can, however, control your environment and sleep hygiene habits to prepare for a good night’s sleep.
Here’s what Singh and other sleep experts recommended to USA TODAY:
Set a consistent sleep and wake time
Prioritize “wind-down” time before bed by meditating, taking a warm bath or shower, reading or listening to calming music
Establish a cool, dark, comfortable and quiet sleep space
Use breathable sheets and pillowcases, which allow the body to lose heat while sleeping
Avoid alcohol, food, caffeine and electronics before bed
Stretch before bed and first thing in the morning to relax the muscles