Good quality sleep is restorative and rejuvenating.
But when you are not getting enough rest, falling asleep and dreaming away the day’s stress can seem like an art form.
And it may be true. Sleeping well is a lifelong skill developed through healthy, holistic sleep habits.
One significant contributor to mastering the art of sleep is your sleeping position.
Why it’s essential to find the correct sleeping position
The best sleeping position will help you fall asleep faster and stay asleep through the night.
It will also contribute to the body’s healing process, alleviating spinal stress and dissolving muscle soreness.
Reducing strain on your spine, hips, shoulders and back by adjusting your sleeping position can significantly improve sleep quality – and, in turn, quality of life.
So, although adjusting to a new sleeping position can take a little time, the long-term benefits are well worth it.
The best (and worst) sleeping positions
Sleep habits are highly personal. If you sleep comfortably for 7-9 hours and wake up invigorated, don’t feel pressured to change a thing.
But if you wake up sore, stiff or tired, try adjusting your sleep position to a more supportive style.
The best sleeping position: On your back
Lying on your back is generally considered the healthiest sleeping position.
Spinal alignment is easier, and your body weight is evenly distributed, helping to relieve hip and knee pain while protecting your spine.
And as an added benefit, sleeping without a pillow or blanket pressing into your face can slow the onset of wrinkles.
It might be a stretch to claim sleeping on your back prevents wrinkles. But anything that keeps skin fresh while protecting your spine and dissolving joint pain is a win in our books.
The popular choice: On your side
With the right pillow, mattress and hypoallergenic bedding combination, side sleeping has several health benefits:
- Spinal alignment
- Lowest likelihood of back pain
- Better for snorers than back sleeping
- Reduces heartburn
- Recommended for pregnant women
It’s no wonder, then, that side sleeping is the most popular sleep position.
Participants in one Danish study spent 54% of the night on their sides. Another survey ranks side sleeping as Australia’s second-most most popular position after a combination of back and side.
Still good, but watch your spine: Foetal position
Similar to side sleeping, with your legs tucked towards your chest, the foetal position can be comfortable for people who like the feeling of curling up under a doona.
Foetal position sleeping has similar health benefits to side sleeping.
However, it’s a good idea to keep your hips and knees loose, and stretch out every so often. Curling your spine too much or too tightly can restrict breathing and put pressure on your spine.
OK, but not ideal: On your stomach
Stomach sleeping can have limited benefits, such as relieving snoring by opening the airways.
But the downsides are enough to keep you up at night:
- Requires more energy to breathe, making sleep less restful
- Neck and spine are out of alignment
- Increases tension on spine and joints
- More weight on your ribcage and diaphragm
If you naturally fall into bed on your front, it might be a good idea to try turning onto your side to see how it feels.
Find your sleep style
Are you a side, back or stomach sleeper? Do you prefer using a top sheet or going without? How do you wind down for sleep?
Sleeping is an art; there is no right or wrong, only what feels right for you. Sleep style is an expression of your individual health, lifestyle and comfort characteristics.
As you experiment to find your ideal sleep style, don’t forget about the difference bed sheets can make.
Explore the OLARA range of organic bamboo bedding, crafted with care to support a better night’s sleep.
