Sleeping well depends not only on how many hours we spend in bed, but also on how we sleep. Our sleeping posture directly influences the quality of our rest, our physical health and even our mood when we wake up. Poor posture can cause back pain, cervical stiffness, respiratory problems and accumulated fatigue. On the other hand, choosing the right posture improves the quality of sleep and contributes to a healthier life.
Below, we explain the main sleeping positions, their advantages, disadvantages and for whom they are most recommended.
1. Sleeping on your side: the posture most recommended by experts.
Advantages:
- Promotes the natural alignment of the spine.
- Reduces snoring and improves breathing, ideal for people with sleep apnea.
- Facilitates digestion and reduces gastric reflux, especially if sleeping on the left side.
- It is beneficial for pregnant women, as it improves blood circulation.
Tip:
For comfort, place a pillow between the knees to avoid pressure on the hips and keep the spine aligned.
Who should adopt it?
Virtually everyone, especially those with digestive, respiratory or low back pain problems.
2. Sleeping on the back: ideal for the spine, but with precautions.
Advantages:
- It keeps the spine in a neutral position and avoids unnecessary tension.
- It can prevent premature wrinkles and facial skin problems.
- Helps to maintain a good general body posture.
Disadvantages:
- Increases the likelihood of snoring and aggravates sleep apnea.
- It can cause discomfort in the lower back if a good mattress and pillow are not used.
Tip:
Place a pillow under your knees to relieve pressure on your lower back.
Who is it recommended for?
People without respiratory problems and with mild cervical or lumbar pain who are looking for a neutral resting posture.
3. Sleeping on the stomach: the least recommended.
Disadvantages:
- It causes tension in the neck due to prolonged rotation of the head.
- Increases pressure in the lower back.
- May make breathing difficult and cause tingling in arms or legs.
Why do some people prefer it?
Although it is not recommended, some people find comfort in this posture because it gives them a sense of security or helps calm anxiety.
Tip:
If you can’t avoid sleeping on your stomach, use a very thin pillow or none at all to minimize neck twisting, and place another pillow under your abdomen to reduce lumbar pressure.
And what does the science say?
Studies have shown that side sleepers, especially on the left side, have better sleep quality and fewer digestive health problems. Sleeping on your back can be very beneficial if you do not have respiratory problems, while sleeping on your stomach is often associated with greater musculoskeletal discomfort.
Extra recommendations to improve your sleeping posture.
- Invest in a good mattress: It should adapt to your usual posture without being too hard or too soft.
- Choose the right pillow: The height should allow the head to be aligned with the spine, neither elevated nor sunken.
- Maintain a regular sleep routine: Always sleeping at the same time helps to improve the quality of rest.
- Stretch before bedtime: A few minutes of gentle stretching can release muscle tension and promote better posture.
Conclusion: the best posture depends on you.
There is no single “best” sleeping position for everyone. The important thing is to find the one that best suits your physical needs and promotes proper alignment of your body. However, sleeping on your side, preferably on your left side, is the healthiest option in most cases.
Listen to your body. If you wake up with pain or stiffness, maybe it’s time to try a new posture or improve your sleeping conditions. Sleeping well is not a luxury, it’s a vital necessity. And it all starts with proper posture.
