Do you wake up with back pain, a stiff neck, or a feeling of not having rested well? The answer could lie in your sleeping position. At Dormidarte.com, we know that the quality of your sleep is key to your health, and one of the most important pieces of that puzzle is the way you spend your time on your mattress. Although there's no "one" perfect position for everyone , experts agree on the best options and which ones you should avoid.
The star position: Face up (Supine)
Why is it the experts' favorite?
Spinal alignment : Sleeping on your back is the best position to keep your spine, neck, and head in a neutral, aligned position. This reduces pressure on these areas and prevents back and neck pain .
Weight distribution : Body weight is distributed evenly, avoiding excessive pressure points on shoulders, hips or knees.
Fewer facial wrinkles : By not pressing your face against the pillow, the formation of wrinkles and expression lines is minimized.
Tips for sleeping on your back:
Use a pillow that supports your neck without elevating your head too much, keeping it aligned with your spine.
If you feel tension in your lower back, you can place a small pillow under your knees to relax your lower back.
Considerations: This position may not be ideal for people with sleep apnea or those who snore heavily, as it can exacerbate these problems.
The Healthy Alternative: Sideways
Why is it an excellent option?
Digestive benefits : Especially if you sleep on your left side, this position can aid digestion and reduce gastroesophageal reflux .
Ideal for pregnant women : Sleeping on your side (especially the left) is the recommended position during pregnancy , as it improves circulation for both mother and baby.
Reduces snoring : This is often a good option for those who snore or suffer from mild sleep apnea, as it keeps the airways more open than when sleeping on your back.
Tips for sleeping on your side:
Make sure your pillow is thick enough to fill the space between your shoulder and head, keeping your neck aligned with your spine.
Place a pillow between your knees to keep your hips and spine aligned and avoid pressure on your top knee.
Avoid curling up too tightly or adopting a tight fetal position, as this can strain your neck and back.
The position to avoid: Face down (Prone)
Why do experts advise against this position?
Cervical and lumbar tension : When you sleep on your stomach , you're forced to turn your head to one side to breathe, which puts considerable strain on your neck and spine. Over time, this can lead to chronic pain and stiffness.
Flattening the lumbar curve : This posture tends to flatten the natural curve of the lumbar area, increasing pressure on the lower back.
Pressure points : Can create uncomfortable pressure points on hips and shoulders.
If you can't avoid it?
If you really can't sleep any other way, try using a very thin pillow or no neck pillow at all.
Place a pillow under your pelvis to help keep your spine a little more aligned.
Be aware of potential pain and consider gradually transitioning to a side-lying position.
The importance of a good mattress and pillow
Beyond posture, remember that a proper mattress and pillow are essential for the support and comfort your body needs. A mattress that's too soft or too firm, or the wrong pillow, can negate the benefits of any proper posture.
Listen to your body. If you wake up with aches or pains, it's a clear sign that something isn't right. Experiment with these positions, adjust your pillow, and assess whether your mattress is still providing the ideal support for your rest. Sleeping well is the first step to living better!
