The position you sleep in can have a major impact on the quality of your sleep. Sleeping the wrong way can contribute to neck and back pain, and can even worsen sleep disorders such as sleep apnea.
If you are suffering from pain or a sleep disorder, you may want to consider the position in which you sleep, and how it affects your sleep experience. For example, changing something as simple as your pillow can make a huge difference when it comes to catching those Zâs!
Weâve rounded up the top 4 sleep positions, and the pillows that best support them, below!
<<Do you often wake up feeling unrested, and feel sleepy throughout the day? Take our Sleep Quiz to see if you may be at risk of sleep apnea. You can also book an appointment with one of our sleep experts. >>
BACK SLEEPERS
People who sleep on their backs may experience lower back and/or neck pain. In order to avoid these symptoms, itâs important to support the natural curvature of the cervical spine, while also supporting the head, neck and shoulders.
If sleeping on your back is your favorite sleep position, be aware that snoring and sleep apnea occur more often with this position.
If you suffer from issues such as acid reflux, it can be lessened by sleeping on your back.
If youâre back sleeper CHOOSE a pillow with adjustable loft. The thickness of your pillow is extremely important. You want a pillow thatâs not too thick or too thin, and keeps your head at the right height. Pillows made from shredded memory foam, gel memory foam, buckwheat or medium firm latex foam are all good options for you.
SIDE SLEEPERS
This is the best position for anyone suffering from sleep apnea. In fact, doctors often recommend this position to alleviate snoring, which is associated with the condition.
This is a comfortable position during pregnancy but it isnât a preferred position for everyone. Neck and shoulder muscles are often constricted during sleep, which can create nerve and muscle pain, or uncomfortable pins and needles.
If youâre a side sleeper CHOOSE pillows that keep the neck and spine aligned, such as firmer memory foam or high loft latex foam. Pillows which have a fuller shape are generally the best choice.
STOMACH SLEEPERS
Sleeping on your stomach is the least favorable position, as it can be hard on your body. Turning your head to the side can lead to lower back and neck pain, and it makes it difficult to maintain a neutral spine position. Consider sleeping with a large body pillow, as it props the body and reduces twisting.
If youâre a stomach sleeper CHOOSE a thin pillow, or sleep without a pillow. A flatter pillow allows the head and neck to maintain a position that is less angled. If this is your favorite position, a wedge design with a U shaped opening allows your face to rest comfortably, while keeping the spine in a neutral position. Other preferred choices are ultra slim pillows made from memory foam, bamboo or gel.
COMBINATION SLEEPERS
For anyone who switches from side,to back and stomach during the course of a night, itâs best to choose a pillow with consistent loft and shapeability. As youâre likely to flip over throughout the night, you need a pillow that works well for a variety of positions.
If youâre a side sleeper CHOOSE pillows that have an ergonomic design, such as those made from memory foam or bamboo. Keep in mind that memory foam pillows tend to be hotter, while pillows made from materials from natural fibres are cooler.
Regardless of your personal sleep position preference, overall comfort should always be the priority. Becoming aware of your sleep position, and making small changes to support your sleep, can help you receive the best quality rest.
If youâve made changes to support your sleep position, but still wake unrested, take our online Sleep Quiz! You may be at risk of a sleep disorder, such as sleep apnea.
