Sheldon’s Corner: Back vs. Side vs. Stomach Sleeping – Which is Better?
The way you sleep holds several clues to how well you sleep. For something so simplistic in nature, sleep isn’t such an easy thing to get right. Sleeping too much or too little has been known to host several health problems from obesity and heart disease, to dementia and diabetes. Even more so, the position you sleep in can play a major role in snoring, heartburn, wrinkles, and many other health related concerns. To help determine which position is most ideal, we will go through and evaluate the 4 most common types from worst to best.
WORST: Stomach Position
Stomach-sleeping makes it difficult to maintain a neutral position with your spine. It also puts pressure on joints and muscles, which can irritate nerves that can lead to pain, numbness, and tingling. The only positive note is that face-down keeps your upper airways more open and helps to ease snoring.
Pros: Ease snoring
Cons: Neck and back pain, causes wrinkles, bad for breasts
Pillow: Just one (and make it a thin one) or none at all.
SLIGHTLY BETTER: Fetal Position
Besides when you were in you mother’s tummy, resting in a tight fetal pose isn’t a great idea. When you snooze with your knees pulled up high and chin tucked into your chest, you may feel it in the morning, especially if you have an arthritic back or joints. This curved position also restricts diaphragmatic breathing. If you make this your nightly pose, you may bring on premature facial wrinkles and breast sag. Try to straighten out and not tuck your body into an extreme curl.
Pros: Snoring less, sleeping during pregnancy
Cons: Neck and back pain, causes wrinkles, bad for breasts
Pillow: One plump pillow
GOOD: Side Position
Side-sleeping is great for overall health — it reduces snoring and keeps your spine elongated. If you suffer from acid reflux, this is the next best thing to sleeping on your back. However, this position can also cause wrinkles due to the side of your face into the pillow the entire time.
Pros: Preventing neck and back pain, reducing acid reflux, snoring less, sleeping during pregnancy
Cons: Bad for Skin and breasts
Pillow: One thick pillow
BEST: Back Position
Sleeping on your back makes it easy for your head, neck, and spine to maintain a neutral position. You’re not forcing any extra curves into your back. It’s also ideal for fighting acid reflux. If the head is elevated, your stomach will be below your esophagus so acid or food can’t come back up. Back sleeping also helps prevent wrinkles, because nothing is pushing against your face. And lastly, the weight of your breasts is fully supported, reducing sagging. The only bad thing about sleeping on your back is that in can cause you to snore. However, this can be alleviated with the purchase of a neck pillow.
Pros: Preventing neck and back pain, reducing acid reflux, minimizing wrinkles, good for breasts.
Cons: Snoring *Can be solved with neck pillow*
Pillow: One puffy pillow