Modern life tends to divide each day into three eight-hour chunks for many people. Eight hours at work, eight hours recreation time, eight hours sleep time.
We neglect that final eight hour chunk at our peril: experts are unanimous that a good night’s sleep has ample health benefits.
All about position
What you may be less familiar with is how your sleep position is affecting your health.
Sleep Expert Dr Deborah Lee from Doctor Fox has partnered with Get Laid Beds to explain the positives and negatives of six common sleeping positions. You might recognise yours instantly.
The surprising key takeaway is: the most comfortable position may not be the best for your health.
Dr Deborah Lee explains each position’s pros and cons.
Foetus: Curled up in a ball like a baby
Pros: “The foetal position, particularly on the left side, is often recommended during pregnancy as it can improve circulation to the foetus and reduce pressure on the liver,” she says.
Cons: “As you curl up, especially if you do it tightly, it restricts deep breathing. This may lead to stiffness or pain in the joints and muscles, particularly in the neck, shoulders, and hips.”
Log: On your side, arms and legs extended
Pros: “The log position can help cut down on sleep apnea (a disorder that causes you to repeatedly start and stop breathing while asleep) as it maintains a neutral spine alignment because the body is kept straight and not overly twisted, and is known as one of the best sleeping positions.”
Cons: “The only ‘worry’ is if you only sleep on one side, you should be aware of wrinkle formation over time.”
Yearner: On your side, one arm under the pillow and the other stretched out
Pros: “The Yearner position specifically is great as it keeps your airways open as you sleep, contributing to a lower rate of snoring.”
Cons: “You should be cautious of shoulder pain if your arm is stretched out and locked in that position.”
Soldier: On your back, arms by your side
Pros: “Sleeping on your back in the soldier position can contribute towards better breathing for some, as well as elevation of tension in your upper body as your spine and neck are aligned.”
Cons: “When you sleep like a soldier, you lay completely flat. This may cause your tongue to fall back into the throat, putting more stress on your respiratory system and leading to airway obstruction and increased snoring during sleep.”
Starfish: On your back, arms above your head and legs stretched
Pros: “Benefits of this position is that it allows for an even distribution of body weight, which can reduce pressure on the joints and limbs. This may help alleviate pain or discomfort, particularly in areas like the hips, knees, and shoulders.”
Cons: “Similar to the Soldier though, sleeping on your back can increase snoring. Additionally, individuals with shoulder discomfort might find this position less comfortable due to the elevation of the arms.”
Freefaller: On your stomach with both hands wrapped around the pillow supporting your head
Pros: “Sleeping on your stomach can aid digestion and reduce acid reflux, especially with certain diets.“
“For those who prefer it, it feels secure and helps them fall asleep faster.
Cons: “This position puts pressure on joints like the hips and shoulders, leading to discomfort over time.”
“It can also cause facial wrinkles, puffiness, or acne due to the constant pressure against the pillow.”
Sleep hygiene
Seems clear ‘the log’ is the one to aspire to – not only to maintain good health, but also to ensure you sleep like one! Just be sure to keep that face moisturised to avoid those wrinkles.
