Sleep is one of the most important factors contributing to good health. While many overlook its importance, sleep, or lack thereof, can have a huge impact on your mood, performance, energy levels, mental cognition, and even risk of disease, among other things.
As a Chiropractor in West Vancouver, I see patients that live such a fast-paced lifestyle too often that they can’t even be bothered to focus on getting a night of quality sleep. The result from a chiropractic standpoint? Poor recovery, increased risk of injury, and ultimately, a visit to your friendly neighbourhood chiropractor.
For those that do understand the value of a good night’s rest, kudos. You may not know it, but you’re improving your health without even being awake for it!
The truth is, however, there’s more to getting a good night’s rest than just putting your head down on the pillow and shutting your eyes. In fact, several factors impact the quality of your sleep and the duration at which you remain asleep.
One of the most important factors? Your sleeping position.
In this article, we’ll be diving deep into the best sleeping position for YOU. While there isn’t a one-size-fits-all approach to the best sleeping position, there are certainly some top recommendations that are superior to others for a reason.
So, if you want to improve your sleep quality, and thus, improve your quality of life, reduce your risk of injury and disease, and ultimately become a better, more rested YOU, continue reading.
The Side Effects of a Poor Sleeping Position
As mentioned above, there is no one-size-fits-all approach to finding the best sleeping position. In short, the best sleeping position is one that is going to result in the best sleep for you. In other words, one that is going to allow you to fall asleep the fastest, remain asleep the longest, and of course, be the most comfortable. Another benchmark is of course how you feel when you wake up the next morning. Do you feel rested or still tired? Are you achy and stiff or does your body feel rested and aligned?
With that being said, certain sleeping positions are inferior and are most commonly shown to negatively impact one’s health. Below are the most common symptoms of an unrestful night’s rest resulting from a poor sleeping position:
- Neck, Back, and Shoulder Pain or Stiffness
- Excessive Snoring
- Development of Sleep Apnea
- Skin Breakouts and the Onset of Wrinkles
- Feeling tired and sleepy even after a night’s sleep
- Slow healing wounds and illness
- Drowsiness
- Poor memory
Finding a sleeping position may take some trial and error. However, when trying to find the best sleeping position, be sure to consider the factors above. If a sleeping position causes any or all of these problems, it’s likely a poor sleeping position for you.
Our chiropractor in West Vancouver can assist you with advice and recommendations so that you can begin to get a restful night’s sleep every night. IF you’re currently struggling with sleep or you simply want to optimize your sleep, don’t hesitate to give us a call here at the Ambleside Chiropractic Clinic.
Choosing the Right Sleeping Position for You
Several factors go into choosing the right sleeping position for you. While personal preference and comfort are the two most obvious, other circumstances and scenarios have an impact as well.
Below are the factors that play a role in choosing the best sleeping position for you:
- How old you are.
- Whether or not you suffer from shoulder and back pain.
- If you suffer from sleep apnea.
- Whether or not you snore.
- If you’re pregnant.
- Recovering from surgery, illness or injury.
In addition to the factors above, there are also things that you can do outside of the position itself to make for better quality sleep. Here are a few tips that you can implement right away to ensure a better night’s rest:
- Sleep with a pillow between your legs to relieve lower back pain.
- Sleep with a pillow under your armpit to relieve shoulder pain.
- Close the blinds shut to keep out ambient light.
- Make your bed in the morning so that it’s made when it’s time to go to bed later.
- Always have clean, cool sheets.
- Change the room temperature to something a little cooler.
- Eliminate distraction in the bedroom.
In addition to the sleeping position, the sleeping environment is just as important.
The Best Sleeping Positions
The common theme here is to find a sleeping position that works for you.
- A sleeping position that’s comfortable, and resful.
- A sleeping position that prevents or relieves symptoms of poor sleep.
- A sleeping position that you can enjoy and sustain for the long term.
In what follows, we’ll discuss the top 3 sleeping positions recommended by sleep experts, doctors, and chiropractors alike. As discussed earlier, picking the best sleeping position for you depends on several factors which can also include the type of pillow and mattress you have.
The Best Sleeping Position for Back & Neck Pain
Sleeping on your back is the most beneficial sleeping position in general and for several reasons. Sleeping on your back keeps your spine aligned, helps reduce hip and knee pain, and aids in healthy skin over time.
The Best Sleeping Position for Pregnant Women
Sleeping on your side, in the fetal position, is not only the most common sleeping position across populations but is also the most beneficial for pregnant women and can even benefit those that suffer from back pain.
Sleeping in a reclining position with your knees slightly bent with your low back supported is also a good idea if you can manage it.
The Best Sleeping Position for Snoring & Sleep Apnea
While lying on your stomach isn’t recommended for the majority of people, it can be beneficial for those with snoring or sleep apnea problems. With that said, it’s important to find a healthy position on your stomach by using a thin pillow or no pillow at all to avoid neck and back pain.
It’s Time to Catch Some Zzz’s
As a Chiropractor in West Vancouver, I see physical ailments being caused by poor sleeping positions daily. By simply shifting the way that you sleep, you can drastically improve your health, reduce pain and injury, and prevent further damage from happening. As discussed throughout this article, it may take some trial and error; there is no one-size-fits-all approach. Hopefully, after reading this article, you’ll have a better understanding of what positions are best suitable for you, and how to implement a new position going forward.
