SLEEPING POSITION plays an important role, while you are in sleep. Side sleeping is the go-to position of many people. However, they may not be aware that this comes with certain health benefits. Different sleeping positions could lead to different results in the body, for good and bad. In general, people should sleep however they find themselves most comfortable. Still, if they are experiencing symptoms like back pain, jaw pain, poor digestion, and more, they may want to consider changing their sleeping position. To be more specific, they may want to consider sleeping on their left side.
The Benefits of Sleeping on Your Left Side
Reduce back pain– Sleeping on the stomach could pressure the spine and cause aching. Side sleeping keeps the spine naturally straight and reduces the pressure on the lower back. Reduce snoring– Sleeping on the back causes the tongue and soft palate to slide backwards and partially cover the airway, causing increased snoring. It is also a common occurrence for people with sleep apnea. But side-sleeping keeps the tongue forward and the airway clear. Improve digestion– Sleeping on the left side, in particular, could ease some gastrointestinal symptoms like bloating, constipation, and heartburn. The stomach is on the left side of the body, so lying on that side allows gravity to aid the digestion process. It may help with brain health. Many people are unaware tat te brain eliminates waste during slumber. Studies indicate that side sleeping helps the brain clear metabolic waste more effectively by supporting glymphatic system, which is similar to lymphatic system, but in our central nervous system. This may help reduce the risk of Alzheimer’s , Parkinson’s and other brain diseases.
How to Train Yourself to Sleep on Your Side
Choose a good pillow and mattress– Find a pillow well suited to support your hips and lower back. You can also hug a pillow to comfortably rest your upper arm. Invest in body pillows to maintain your position. Sleep on coach first, couches are often narrow and only have room for side sleeping anyway.
Disadvantages of Sleeping on Your Side
Although this position could provide many benefits, especially those who use mattresses and pillows that make side sleeping comfortable. The disadvantages include pain in the shoulders and hip side. Side sleeping on too firm mattresses could increase pressure on the shoulders, hips and knees. However too-soft mattresses could cause the spine to go out of alignment and also cause pain. People with sinus congestion and glaucoma may experience painful or uncomfortable pressure in their faces when they lie on their sides. Additionally, it could worsen a tight stiff jaw.
The Benefits and Disadvantages of Other Sleeping Positions
Ultimately, people should sleep in any way they feel most comfortable. But it is important to consider how your sleep position could affect your body, for better or worse. You could also begin your nights on your left side and allow your body to assume whatever position it prefers. Also, sleeping on the right side also comes with benefits, so do not stress about trying to retain yourself if it is not coming easily. Similarly, there are pros and cons to sleeping on back and stomach.
Sleeping on your back
Benefits– it may help with Hip pain, Knee pain, Arthritis, Fibromyalgia, Sinus and Congestion. Tips– Place a pillow under your knees to support the spine and lower back. Spread the legs and arms to reduce pressure on the joints. Choose a pillow that offers good support for the neck and avoid the ones that tilt your chin towards your chest. Elevate the head with extra pillow or a wedge pillow to reduce heartburn, headaches, and sinus buildups.
Sleeping on your stomach
Unfortunately for those who enjoy this position, experts warn against it. If you are sleeping on your stomach and notice you are suffering from back pain, there probably is a reason. Since the majority of the weight of the human body is around your centre, that core pushes into the sleep surface further and basically puts strain on your spine in the wrong direction, causing back and neck pain. Still here are some tips for those who can not switch to their side- Use a flat pillow or none at all. Don’t tuck your arms under your billow or head, since this could cause arm numbness or shoulder joint pain. Alternate the sides of your head to avoid neck pain. Do not lift your leg to one side with a bent knee since this could worsen back issues.
Please know your preferred sleeping position and take precaution accordingly, and enjoy your sleep.
Waiting for your comments on this blog.
Anil Malik
Mumbai, India
3rd February 2025