Humans spend about a third of their day sleeping; it’s no wonder sleeping is significant for our health. Researchers at the University of Cambridge’s department of psychiatry and the Institute of Science and Technology for Brain-Inspired Intelligence at Fudan University in Shanghai conducted a study to determine the ideal amount of sleep adults over the age of 40 need every night. The results? Seven hours is the optimal time for a good night’s sleep.
But how do sleeping positions affect our health? Everybody has a preferred sleeping position that helps them fall asleep or makes them more comfortable. Whether you prefer sleeping on your side or your back, experts say various sleeping positions can improve or prevent certain health concerns.
At Brickmont Assisted Living, our mission is to ensure older adults have the resources they need to live their best lives and improve their health and wellness. We’re sharing the best sleeping position for certain health issues.
Benefits of Sleeping on Your Side
Breathe Better
If your partner is constantly complaining about your snoring or you’ve noticed a pattern of breathing issues that wake you up in the night, ask yourself this question: do I tend to sleep on my back?
If so, sleeping on your side could improve your oxygen flow. This is also the best sleeping position for sleep apnea, which is the repeated stopping and starting of breathing while you sleep. Not only is this condition dangerous if untreated, having been linked to dementia and diabetes, but it can cause you to feel excessively fatigued during the day.
Right Side: Heart Health
Gravity's pull can shift the heart when people lie on their left side, according to data conducted in 2018. This shift can cause changes in the electrical activity of the heart, which is usually shown through electrocardiograms (ECG).
When you sleep on your right side, the heart stays put, thanks to tissues and other structures between the lungs, and ECGs remain at a natural level.
Sleeping on your left side is fine if you have no heart health concerns. However, if you suffer from heart issues like congestive heart failure or arrhythmia, your right side is the best sleeping position for avoiding irregular heart activity, discomfort, and breathing problems.
Left Side: Digestion
Heartburn is incredibly uncomfortable, especially when you’re trying to fall asleep. Luckily, sleeping on your left side can take extra pressure off your stomach and alleviate the symptoms of gastroesophageal reflux disease (GRD).
Research has shown that those who sleep on their right side during a GRD episode experience increased instances of heartburn, with each incident lasting longer than usual. Aside from sleeping on your left side, you can add a foam wedge or extra pillows. In addition, you can reduce heartburn symptoms by keeping your head at a higher level than your chest.
Benefits of Sleeping on Your Back
Improve Back Pain
80% of people in the United States struggle with back pain. Whether from long periods of sitting down, uncomfortable shoes, or even stress, back pain can make it almost impossible to get comfortable before falling asleep. In fact, if you sleep in the wrong position with back pain, you’ll probably wake up feeling stiff and rigid and have problems with mobility throughout the day.
Sleeping on your back puts your body in a neutral position that maintains the curves and natural alignment of the spine. This position mimics standing up straight. Sleeping on your stomach counteracts this; rather than complementing your spine, it flattens the natural curves of your back.
If you have trouble sleeping on your back, try sleeping on your side while placing a pillow between your knees, which helps align your back.
Reduce Headaches
While sleeping on your back alleviates spinal pressure, it can also help reduce pressure off your head. You can reduce and prevent head pain by keeping your neck, spine, and back in a neutral position.
Try sleeping on your back with pillows surrounding your head; this prevents you from turning your head and neck in your sleep, which can cause even more pain and discomfort.
Brickmont Assisted Living wants to be a resource for older adults and families to promote senior health. We invite you to visit our blog for additional blogs about healthy living!
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