Sleeping on the back can make snoring or sinus conditions worse. In fact, sleeping on the right side may protect people with heart failure from further health damage. ", Auris, Nasus, Larynx. This is typically the worst sleeping position for a stomach ulcer or other stomach acid-related troubles (such as GERD). Distension is a visible or measurable increase in abdominal size. But spooning allows for cuddling, too, which stimulates the release of oxytocin. If youâre naturally a stomach-sleeper, try your best to get used to sleeping either on your back or ⦠", The Better Sleep Council: "Starfish or Freefall? This gives the stomach time to digest the food properly. Side sleeping has many other health benefits apart from aiding digestion. Lying on oneâs stomach is the least common sleep position. If you are pregnant, sore, or have certain medical conditions, you may have to sleep in certain positions to be comfortable. That depends on what you consider "personality." If you have back pain, sleeping on your stomach or back may aggravate your pain. One major issue with back sleeping is acid reflux, as this position allows acid to travel back up the throat. If you have some forms of arthritis, sleeping in the side position may make you sore, though. A later study found that people who slept on their backs with their arms at their sides—the soldier position—activated their shoulder muscles less, and thus may experience less shoulder pain. However, a person must adequately support their body with a firm mattress and pillows, no matter what side they sleep on. In 2020, they highlighted that significant numbers of people in America feel sleepy about 3 days per week, which often impacts on their daily lives. But it couldn't explain if those people had less shoulder pain because of the way they slept, or if they slept that way because they had less pain. These patients tend to prefer sleeping on their right side. If you sleep on your stomach or side, your face is smooshed into the pillow all night. The best sleeping position is whatâs comfortable for you. Once a person lies down, the contents of the stomach can reflux into the esophagus, which can lead to heartburn or chest discomfort. Because you press down on your face in the lateral position, this posture may both cause facial wrinkles and cause the skin on your face to expand over time. This is the best way to ensure alignment between the head and spine. Do you sleep on your back, side, or belly? In this article, we discuss how sleeping positions may impact digestion and other aspects of a personâs health, plus other tips for sleeping well. To lower the risk of GERD problems, patients usually sleep best on their left sides. Place another pillow between your legs and bend your knees to be even more comfortable. ", Journal of the American College of Cardiology: "Avoidance of the left lateral decubitus position during sleep in patients with heart failure: relationship to cardiac size and function. Curling up may also prevent you from breathing deeply because doing so may restrict your diaphragm. Finding the most comfortable fit and seal is critical to alleviating aerophagia. There are many reasons why experts do not recommend sleeping on the stomach. If this concerns you, a simple solution is to support your breasts with a pillow. This position may be good for those who snore. This may cause neck and back pain. Resting on one arm can also cause numbness, while a person with shoulder problems may have difficulties lying on their side. Face down position also helps with alleviating pain and bloating. Cuddling for as little as 10 minutes is enough to trigger the release of oxytocin. However, the shape your body makes when youâre asleep can affect different parts of your ⦠Carbonated beverages such as sparkling water may help to release gas that has built up. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Digestion benefits and left-side sleeping, Journal of the American College of Cardiology, Through my eyes: Adjusting to life with a spinal cord injury. Believe it or not, knowing the best side to sleep on may reduce your acid reflux symptoms. ", The Journal of Neuroscience: "The effect of body posture on brain glymphatic transport. Other drinks to avoid include sodas, tea with sugar, and hot chocolate. People who snore should try sleeping on their side. Tight, curled-up side sleepers are the worst for this â for back and stomach sleepers you can relax into space, rather than keeping your muscles âactiveâ. And if you become pregnant, or have certain health problems, the way you sleep can sometimes change. Although side-sleepers enjoy many advantages, one disadvantage may appear as you age. People who sleep in the log position sleep on their sides with their arms down next to their bodies. If you snore, it's best to sleep on your side to minimize the risk of snoring. Approximately 8% of people sleep like this. So, it is essential to find the right position. They include: For those who sleep on their front, placing a firm pillow under the hips can raise the bottom of the spine, making sleep more comfortable. Nighttime heartburn affects four out of five people who suffer regular heartburn and acid reflux.The discomfort and bitter taste can make sleep uncomfortable, even elusive.. Many people believe that sleeping on the left side is the best option for digestion. Avoid drinking coffee late at night as caffeine blocks adenosine, which is a chemical that makes you feel sleepy. How you sleep may reveal aspects of your personality. For more than half a century, we've known that pregnant back sleepers are reducing blood flow to their fetus. Imodium Multi-Symptom Relief Caplets. However, if you donât belong to this group, sleeping on your left side may be the best sleep position for constipation, as it increases your chances of having a bowel movement as soon as you wake up in the morning. These results suggest that lying on your back—even for a short rest—reduces the oxygen available to your fetus. Women are also more likely to sleep in this position compared to men (54% vs. 39%) and 37% of Americans believe it is the best sleeping position. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve pressure. Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. Sleeping on the left side may be the optimal sleeping position for digestion. The type of material that a mattress is made out of affect your body temperature. The ones who slept poorly tended to become less conscientious over time. Lie with legs spread hip-width distance apart and your arms spread in a goalpost ⦠A little maneuvering can sometimes help do the doo or relieve symptoms. This will also decrease the chances of having to urinate in the middle of the night. Placing the head on one side can strain the neck. This hasn't been proven scientifically, yet continues to be a concern for many. In those cases, getting your sleeping posture right can make a big difference in the way you feel when you wake up. This way, you can get the most out of this sleeping position without waking up to pain and discomfort the next morning: Lie down on a medium-firm mattress, using ⦠Be cautious with gas-promoting foods. In addition to these positions, rubbing the abdomen in a clockwise motion may help get rid of ⦠Sleeping supine, or on your back as most normal people would say, is one of the best sleeping positions for pain. If you must sleep on your back, placing a pillow under your knees will take some strain off of your back. Try sleeping at an incline, or in a different position. Aesthetic Surgery Journal: "Sleep wrinkles: Facial aging and facial distortion during sleep. The ideal time to eat an evening meal is 3 hours before going to bed. via She Knows As you can see from the infographic above, if you suffer lower back pain, jaw pain or neck pain, there are certain ways to lay that reduce the effects. Instead, try lying on your left side with a pillow in between your legs. People with congestive heart failure avoid sleeping on their backs and their left sides. However, a person should not go to bed hungry. Itâll tire you out ready for sleep and help ease bloating in the process. 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