We spend roughly a third of our lives asleep, so it’s essential that we do it right for our health and comfort. If you’re regularly waking up tired or with a stiff neck or sore back, take it as your sign that your sleeping position could be doing you more harm than good.
The way you sleep plays a vital role in your sleep quality, and subsequently, your mental and physical health . The good news is that a restorative night’s sleep could be a simple position switch-up away, so read on to learn about which sleeping position could be best for you.
Side sleeping positions
If you’re one of the 74% of people that sleep on their side, we’ve got good news for you. It turns out that with proper positioning and pillow support, side sleepers are avoiding a whole range of health concerns, such as back pain. If you sleep on your side, a pillow between the knees will keep your spine in alignment and reduce stress on your lower back. Side sleepers are also less likely to snore and suffer from heartburn or acid reflux .
However, it’s worth noting that some studies have shown that slide sleeping can cause stiffness in the shoulders and even jaw tightness. Unsuitable, flat pillows may also cause neck pain in this position.
While it’s different for everyone, side sleeping may be best suited for:
- People with back pain
- People who snore
- People who deal with sleep apnea
- People who heartburn and acid reflux
- Pregnant women and the elderly
Bedding recommendations for side sleepers
Side sleepers tend to prefer a mattress that can contour to the shape of their body. This means that the mattress conforms to the spine’s natural curvature. BeddingCo’s World's First Carbon Neutral 100% Certified Organic Latex Mattress is designed to correct spinal alignment issues and provide relief on the pressure points, helping to ease back and shoulder pain. For those looking for a plush mattress without compromising on support, our Chiro Cool Gel Memory Foam Mattress does this and more.
Your pillow also plays a critical role in your sleep health, and side sleepers need something with a bit more loft to keep their neck, head and shoulders supported. Our Certified Organic Latex Contour Pillow will provide you with the padding you need.
Back sleeping positions
While it may not be as popular as side sleeping, sleeping on your back offers many health-related benefits. Keeping the spine in alignment is a walk in the park when you
sleep facing up, naturally preventing aches and pains in the shoulders, hips and back. If you’re experience cold or allergy symptoms, such as a stuffy nose, sleeping on your back with your head elevated with pillows can help mucus drain from your sinuses.
On the other hand, back sleeping can challenge someone trying to reduce snoring or sleep apnea.
So, who is back sleeping recommended for?
- People experiencing lumber pain
- People worried about wrinkle caused by side sleeping
- People with neck issues
- People with nasal congestion
- Pregnant women
Bedding recommendations for back sleeping
Back sleepers have different bedding needs to those who sleep on their side. Perhaps most important is an appropriate pillow to help correct spinal alignment. Our World's First Carbon Neutral 100% Certified Organic Latex Pillow comes recommended by chiropractors and is designed to relieve stress on the neck, shoulders and back.
Alongside the Chiro Cool Gel Memory Foam Mattress, you’ll achieve optimal comfort. This mattress contours to the shape of your body, giving back sleepers the perfect amount of support. You may also feel spinal pressure relief by placing an extra pillow behind your knees.
Stomach sleeping positions
Habits can be hard to shake, but if you’re a stomach sleeper, it could be one worth considering. We’re far from judging, but research shows that sleeping on your stomach can cause neck and back pain. That's because unless in the highly unlikely scenario that you’re sleeping face-down, you’re twisting your neck when sleeping on your stomach, putting it out of alignment with your spine.
There is, however, one benefit that comes with stomach sleeping — reduced snoring. But before resorting to this unsupportive sleeping position to relieve snoring, it’s recommended that you try other natural remedies, such as avoiding alcohol and cigarettes.
Bedding recommendations for stomach sleeping
If you don’t see yourself changing your sleeping habits any time soon, there’s hope in knowing there are things you can do to reduce stress on your neck from stomach sleeping. To compensate for a lack of positional support, a medium-firm mattress, such as our Chiro Natural Latex Mattress, will evenly distribute body weight and help alleviate aches and pains. Alongside this, try sleeping with a thin pillow to avoid causing damage to your neck.
As far as pillows go, stomach sleepers can avoid strain on their neck, jaw and shoulders with a pillow that can be moulded to the optimal height and shape. BeddingCo’s Hungarian Goose Down & Feather Pillow is perfect for this.
Best sleeping position for back pain
There’s little worse than waking up hoping to be refreshed only to be confronted with a sharp pain in your lower back. The best natural solution for
finding relief from this situation is to make sure you’re sleeping with your spine correctly aligned.
If you’re sleeping on your side, make sure you’re starting with a conforming mattress and pillow with a high loft that fits the gap between your neck and shoulder. Place an extra, thin pillow between your knees and a smaller pillow underneath your waist.
Back sleepers should opt for a supportive pillow to properly support the neck and a pillow under the knees to relieve lower back and lumbar pain.
Best sleeping position for neck pain
A stiff neck is inconvenient at the best of times and painful at the worst of times, so it’s only natural to try to avoid causing your neck damage in your sleep. The secret to preventing neck and shoulder pain is ensuring you’re sleeping in a way that avoids activating the muscles in these areas.
Some have suggested that back sleeping with arms near the sides is the best position for neck pain, while others prefer side sleeping with a contour pillow.
Sleep positions to stop coughing
We’ve all been there. You’ve got a lingering cough after you’ve been sick that gets worse the second you lay down to sleep. To alleviate this, you’ll need to make sure you’re sleeping in a position that alleviates nasal congestion and opens up your airways.
Your best bet is to use a few pillows to prop yourself up, letting gravity work its magic to clear your sinuses. If you’re struggling to fall asleep upright, your second-best bet is side sleeping.
The best sleeping position for you
Sleeping is highly personal, and you’re the only person who knows what the best sleeping position is for you when it comes down to it. If you aren’t losing sleep or experiencing any pain or discomfort, changing your sleeping position may not be necessary — even if you sleep on your front.
Pay attention to the messages your body is giving you and adjust accordingly. You may find that lower back, neck or shoulder pain is a simple turn away.