What is the Best Sleeping Position? - How to improve your sleep quality

So, What Sleeping Position is Best?

Every one of us is unique, and we need to try to find the best solution for our own body. Simply put: we need to get the most out of our sleep! So, how do you sleep best?

Below, we will have a look at which sleeping position is the best overall, as well as great sleep positions for lower back pain.

Best Sleeping Positions

Fetal Position

What is the Position Like?

This position is basically curling up on your side, just like a fetus. In fact, 41% of respondents from a survey by Professor Idzikowski find the fetal position to be the best sleep position.

What Are the Benefits and Drawbacks?

Sleeping on your left side is recommended by doctors. Sleeping on your right side on the other hand, is shown to add stress to your vital organs.

In addition, it is not advisable to sleep in the fetal position if you have back or neck pain after sleeping. This is because this sleeping position may lead to lower blood circulation.

Sleep Tip

Make sure your posture is relaxed when you curl up to increase your blood circulation. Also, try to keep your legs extended a bit. A great way to do so is to sleep with a knee pillow for sleeping.

Sleeping on Your Side

What is the Position Like?

This is when you sleep on your (preferably left) side. The left is the best direction to sleep. Around 15% of people find this to be the best sleep position.

Sleeping on your left side is also considered to be the best sleeping position when pregnant. The reason for this is the optimal blood flow.

What are the Benefits and Drawbacks?

It turns out that sleeping on your side is actually pretty good for you. This is especially so if you are sleeping on your left side. Doing so can help reduce snoring and heartburn. In addition, it is also great for your digestion.

However, some people have shoulder pain from sleeping on the side or even jaw tightness. Some research also suggests that sleeping on your side contributes to wrinkles.

Sleep Tip

If you put a pillow between your lower legs, it will help to align your hips better. That way, you can avoid low back pain! It is also one of the solutions to shoulder pain from sleeping on your side.

In addition, make sure to have a good pillow to avoid neck and back pain.

Lying on Your Stomach

What is the Position Like?

Lying on your stomach is at the bottom of the list if we had to sort them all from worst to best. Only 5% of people sleep in this position and it is also known as the free fall sleeping position.

What are the Benefits and Drawbacks?

Sleeping on your stomach is good for your digestion and is shown to be beneficial for snoring or sleep apnea. However, this position comes with numerous drawbacks.

Doing so can cause both neck and back pain. This is because it adds a lot of stress to your muscles and joints. In turn, you will find yourself often waking up tired and sore.

Sleep tip

While many may find this uncomfortable, placing a pillow under your lower belly does help to reduce the straining on your spine and lower back.

In addition, try to either use a very thin pillow or none at all. This will also reduce the stress on your neck.

Flat on Your Back

What is the Position Like?

According to numerous independent researchers, sleeping on your back offers the most health benefits. This is because it evenly distributes the full weight and length of the body’s largest surface. However, only 7% of the survey participants stated that they sleep on their backs.

It is the best sleeping position as it protects your spine and relieves knee and hip pain.

What are the Benefits and Drawbacks?

When sleeping on your back, gravity is used to create an optimal alignment of your spine. In turn, this allows your back and joints to be relieved from any unnecessary stress or pressure.

In addition, if you are concerned about wrinkles, this may also be the best sleep position for you. This is because it protects you from any wrinkles caused by gravity.

However, sleeping on your back is difficult for those who suffer from heavy snoring or sleep apnea. The same applies to those who struggle with back pain, which is why it is so important to have a mattress that provides optimal support.

Sleep tip

Try to sleep with a pillow behind your knees. This will help reduce back pain and also relieve pressure on your spine.

If it is difficult for you to breathe in that position, adding an extra pillow may alleviate that.

What Sleeping Position is Best for Lower Back Pain?

Lower back pain is both one of the most common causes and outcomes of poor bed posture. What makes waking up with lower back pain even worse is that it also affects your daily life at the same time.

Having the right mattress and pillow is extremely important, and especially so if you are already experiencing lower back pain when lying down. Click here to find out more about the best mattress and best pillow for back pain.

A further adjustment that you could make is also to change or adapt your sleep position. Let’s have a look at the best sleep positions for lower back pain.

Sleeping on the Back With Knee Support

As mentioned earlier, sleeping on the back is generally considered as the best sleeping position. However, if you are suffering from lower back pain, we highly recommend to add a knee support.

Simply place a small pillow under the knees. It will provide additional support, and in turn help maintain the natural curve of your spine.

How to Adopt This Sleeping Position

1. Lie flat on your back and refrain from your head facing sideways.
2. Place a pillow to support your neck and head.
3. Position a small pillow under your knees.
4. You can also add additional pillows beneath any other gaps between your body and mattress.

Sleeping on the Side With a Pillow Between the Knees

Sleeping on your side is extremely comfortable. In fact, it is the most popular sleeping position. However, doing so can pull your spine out of position and strain the lower back.

You can correct this simply by placing a firm pillow between your knees. This raises your upper leg, which in turn ensures that the natural alignment of your spine, hips and pelvis are restored. Also, it will help against hip pain at night when lying on the side.

Doing so will also help improve your blood flow, which is why it is considered the best sleeping position when pregnant.

How to Adopt this Sleeping Position

1. When you are in bed, carefully roll over to (preferably) your left side.
2. Place a pillow to support your neck and head.
3. Slightly pull your knees up and put a pillow between them.
4. You can also add additional pillows beneath any other gaps between your body and mattress.

Sleeping on the Front With Pillow Under Stomach

Are you a stomach sleeper? While this is considered to be the worst sleeping position, adding some tweaks can improve it significantly. Simply place a thin pillow under your stomach and hips. This way, your spine will be held up in its natural back alignment. Make sure your head positions itself correctly.

Especially for those of you suffering from a herniated disc or a degenerative disc disease, this sleeping position may bring some relief.

How to Adopt This Sleeping Position

1. When you are in bed, carefully roll to your front.
2. Put a small pillow under your abdomen and hips. This raises the center of your body.
3. Remember to use a flat pillow in this sleeping position or even consider sleeping without a pillow. It may be that your neck hurts after sleeping.

Sleeping on Front With the Head Face Down

There is another reason why sleeping on your stomach is the lowest ranked sleeping position. That is because you usually turn your head to one side. In turn, you sleep with a twisted spine and place additional pressure on your back, neck and shoulders.

The idea here is to add a small but firm pillow or rolled-up towel to hold your forehead up a little. This allows you to breathe although your head is facing the mattress. Additionally, you could also add another pillow under the stomach.

How to Adopt This Sleeping Position

1. When you are in bed, carefully roll to your front.
2. Put a small pillow under your abdomen and hips. This raises the center of your body.
3. Place a pillow or rolled-up towel under your forehead and create a breathing space between your face and the mattress.

Sleeping on the Back in an Inclined Position

This sleeping position is very beneficial for those suffering from lower back pain when lying down. Especially if you have isthmic spondylolisthesis, you should give this one a try!

Sleeping elevated also allows your breathing passages to open since your head is raised. This is great for health issues such as heart diseases, acid reflux, congestion problems, sleep apnea and snoring.

How to Adopt This Sleeping Position

The best way to sleep in an inclined position is with an adjustable bed. They allow you to raise your head or feet with the tap of a button.

It is recommended to incline the upper part of your adjustable bed by + 3.5°- 5.5°. Try out what is best and most comfortable for you!

Is Vita Talalay Latex Good for Back Pain?

The best sleeping position for you may differ from that of others. That is because we all have our individual and unique sleep preferences and requirements.

However, what we do share amongst each other is optimal support at no expense to comfort throughout the night. A supportive mattress is what allows our spine, joints, neck, hip and knees to take a rest from the heavy duty they had done during the day.

Our Vita Talalay latex is buoyantly soft and yet provides optimal support throughout the night. This is usually a paradox in the industry, but the unique round open cell structure of Vita Talalay makes it happen.

In addition, it is also ergonomic. This means that it adapts itself to each of our unique body shapes and sizes, allowing us all to rejuvenate and get the sleep we need. Here are more benefits of our unique Vita Talalay latex.

So, What is the Best Sleeping Position?

Remember that we spend a third of our lives asleep. Apart from the amount of sleep you get, the quality of your sleep is just as important.

In turn, your sleep position plays a great role in your health and well-being. It is essentially one of the pillars of high sleep quality.

Keep in mind that you don’t have to change your sleep position. Especially not if you are not experiencing any sleep problems. However, if you do, train yourself and try out one of the best sleeping positions above.

If you still wake up tired every morning, try adding or modifying your sleep habits. Also taking care of your sleep hygiene will improve your sleep quality a lot. Try things like:

• Exercising every day
• Not drinking too much caffeine
• Creating a regular sleep schedule and routine

So, what is the best sleeping position? That depends on you.

The bottom line is to do what feels best for you. The question should rather be which sleeping position is best for you rather than a general one. Do whatever makes sure that you always wake up refreshed and ready for life’s daily challenges.