Chiropractor-Recommended Sleep Positions for Optimal Health
Choosing the right sleep position can make a significant difference in the quality of your sleep and your overall well-being. While there is no one-size-fits-all solution, understanding how different positions affect your body can help you make informed decisions about your sleep posture. Whether you are seeking to alleviate pain, reduce snoring, or improve digestion, adjusting your sleep position may be the key to a more restful and restorative night’s sleep. By prioritising your comfort and addressing specific health concerns, you can ensure that your sleep posture supports your long-term health goals.
Introduction
Sleep is an essential pillar of health, influencing physical well-being, cognitive function, and emotional regulation. How much sleep we get is crucial, but so is the position in which we sleep. This often overlooked aspect of sleep hygiene can play a significant role in chronic pain, sleep disorders, and overall comfort during the night. According to research, certain sleep positions can either enhance or disrupt sleep quality, affect spinal alignment, and influence the body’s ability to recover and rejuvenate (Chang et al., 2022; Lee & Kuo, 2017).
Types of Sleep Positions
There are four primary sleep positions that people tend to adopt: back sleeping (supine), side sleeping, stomach sleeping (prone), and the foetal position. Each has its own set of advantages and drawbacks.
Back Sleeping (Supine Position)
Back sleeping is often considered the best position for spinal alignment because it distributes weight evenly across the body, keeping the head, neck, and spine in a neutral alignment. Research from Lee & Kuo (2017) highlights that this position reduces pressure on the body’s key points, which may help prevent pain in the lower back and joints. Back sleeping is ideal for individuals dealing with back or neck issues, as it maintains a natural curve in the spine.
However, the supine position is not ideal for everyone. It has been found to increase the risk of snoring and obstructive sleep apnea (Chang et al., 2022). When lying flat on your back, gravity can cause the tongue and soft tissues in the throat to block the airway, leading to breathing difficulties.
Side Sleeping
Side sleeping is the most common sleep position, with about 60% of adults adopting it, according to Lee & Kuo (2017). This position can be broken down into two subcategories: left-side and right-side sleeping.
- Left-side sleeping has been associated with numerous health benefits. The position improves lymphatic drainage and supports heart health (Chang et al., 2022). However, side sleeping may cause issues like shoulder pain or hip discomfort if the mattress is not supportive enough.
- Right-side sleeping, on the other hand, may contribute to increased acid reflux in some individuals, but it remains a good option for those without digestive issues. Pregnant women, in particular, are encouraged to sleep on their left side to optimise circulation to the foetus and reduce pressure on the organs.
Stomach Sleeping (Prone Position)
While stomach sleeping can help alleviate snoring, it is generally regarded as the worst position for spinal health. The prone position forces the neck into an awkward angle and puts undue pressure on the spine, potentially leading to neck and back pain. According to Chang et al. (2022), this sleep position significantly increases the likelihood of spinal misalignment, which can exacerbate existing back pain or cause discomfort over time. Stomach sleepers often wake up with stiffness and soreness in the neck and shoulders, due to the unnatural positioning of the cervical spine. Read more about pillows and stomach sleeping in our newsletter concerning pillows.
Foetal Position
The foetal position, where the sleeper curls up on their side with knees drawn toward the chest, is one of the most popular for its sense of comfort and security. It can be particularly beneficial for pregnant women and can also reduce snoring (Chang et al., 2022). However, this position may restrict deep breathing and lead to joint or muscle pain if maintained for long periods. Lee & Kuo (2017) found that, although this position can provide comfort, it may also result in morning stiffness and increased pressure on the joints, especially for people who have arthritis or joint issues.
Common Symptoms During Sleep
Sleep positions can contribute to a wide range of symptoms, some of which may go unnoticed until they become chronic issues. By understanding the symptoms linked to different sleep positions, you can take proactive steps to improve sleep quality and avoid long-term complications.
Neck and Back Pain
Neck and back pain are some of the most common complaints related to sleep posture. Research suggests that improper spinal alignment, particularly in stomach and foetal sleeping positions, can place undue stress on the spine. When the body is not in a neutral position during sleep, the muscles, joints, and ligaments do not have a chance to rest properly, leading to stiffness, pain, and soreness upon waking (Lee & Kuo, 2017).
Sleep Apnea and Snoring
Individuals who sleep on their backs are more prone to snoring and sleep apnea. Sleep apnea is a condition where the airway becomes obstructed during sleep, leading to repeated interruptions in breathing. The supine position often exacerbates this issue because the tongue and soft tissues in the throat may collapse backward, blocking airflow. Chang et al. (2022) emphasise that those who suffer from sleep apnea or habitual snoring should avoid sleeping on their backs to minimise the risk of airway obstruction.
Acid Reflux and Heartburn
Side sleeping, particularly on the left side, has been shown to reduce the severity of acid reflux and heartburn symptoms. Right-side sleeping, on the other hand, can worsen these conditions by allowing stomach acid to flow back into the oesophagus (Chang et al., 2022). Individuals who suffer from GERD or frequent heartburn may benefit from adopting a left-side sleeping position to alleviate discomfort during the night.
Which Position Should I Choose and Avoid?
Choosing the right sleep position depends on several factors, including your specific health conditions, comfort preferences, and any symptoms you may experience during the night.
Choose: Back Sleeping (if you do not have sleep apnea)
If you suffer from back pain or want to maintain optimal spinal alignment, sleeping on your back is generally the best choice. It allows your spine to rest in a neutral position, reduces pressure points, and promotes a balanced distribution of body weight. However, if you snore or have been diagnosed with sleep apnea, back sleeping may not be ideal for you.
Choose: Side Sleeping (particularly on the left side)
Left-side sleeping is highly recommended for those with acid reflux, GERD, or heart issues. It promotes better digestion, supports lymphatic drainage, and improves circulation. Pregnant women, in particular, are advised to sleep on their left side to optimise blood flow to both the mother and foetus.
Avoid: Stomach Sleeping
Stomach sleeping is generally discouraged because of the strain it places on the neck and spine. It forces the body into awkward positions that can lead to long-term discomfort, making it one of the least recommended sleep positions. If you tend to sleep on your stomach and experience back or neck pain, transitioning to a side or back-sleeping position may improve your symptoms (Lee & Kuo, 2017).
Choose with Caution: Foetal Position
While the foetal position can provide comfort and reduce snoring, it can also limit deep breathing and place pressure on the joints. If you prefer this position, try not to curl up too tightly, as this can restrict airflow and exacerbate joint pain over time.
Our Advice
Based on the research available, the best sleep position for you largely depends on your individual needs and any pre-existing conditions you may have. For most people, a combination of back and side sleeping, with proper pillow and mattress support, will provide the greatest benefits. Research supports the idea that back and left-side sleeping positions are optimal for most individuals, while stomach sleeping should be avoided due to its negative impact on spinal health.
Back sleepers
Use a supportive pillow to maintain the natural curvature of your spine. If you experience lower back pain, placing a pillow under your knees can help alleviate pressure.
Side sleepers
Consider using a firm pillow to fill the space between your head and the mattress to keep your neck aligned. Placing a pillow between your knees can also help keep your hips in alignment, preventing back pain.
Stomach sleepers
Transitioning to another position will be the most beneficial for your spine and neck health.
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