The position in which you sleep has a significant effect on your mental and physical health . Sleeping on your back, for example, helps reduce pressure on your spine because the position mimics an upright posture . Sleeping on your stomach , on the other hand, with your head to the side, is like having your head turned in one direction for hours while sitting or standing , and this can cause pain even though it appears to be more relaxing and soothing. It also compresses your spine because your neck is tilted backward.
It is much easier to rest the spine by lying on your back, using suitable and comfortable pillows, maintaining the natural curve of the spine.
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Sleeping on your back: benefits
Sleeping on your back, or supine sleep, boasts a series of health benefits that are perhaps not well considered, such as:
- keep your spine aligned
- reduce tension headaches
- reduce pressure and compression on the chest
- relieve sinusitis symptoms
- improve breathing
- prevent irritation on the face
Furthermore, in the case of newborns and children, sleeping on their back prevents a series of disorders that could appear when sleeping prone (on their stomach), such as breathing difficulties and secretions from the upper airways.
While supine sleeping may have benefits, it is certainly not the most popular position, with most people preferring to sleep on their side or on their stomach (with the classic arms under the pillow position ) as adults .
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Wellbeing for the spine
Sleeping on your back helps reduce pressure on your spine and cervical spine . This reduces the load on your neck and head. Cervicogenic headaches, or headaches rooted in the cervical spine , start in the neck and are often mistaken for migraines . Symptoms may include:
- shooting pain on one side of the head or face
- stiff neck
- pain near the eyes
- pain when coughing or sneezing
- sensitivity to light and noise
- blurred vision
- stomach ache.
Improves breathing
Sleeping on your stomach, or face down, can congest your breathing and make it difficult. This happens because your diaphragm , the muscle responsible for breathing, is compressed. Several scientific studies have linked deep diaphragmatic breathing while awake with reduced stress , improved attention span and memory, and improved mood. Correct slow and deep breathing promotes relaxation, induces sleep, and increases the activity of the parasympathetic nervous system . Not only that, sleeping on your back helps relieve congestion and prevent nasal passage obstruction. When your head is lowered on the pillow, and you rest your forehead or cheeks, mucus builds up in your sinuses. If you raise your head, gravity will do its part to help drain the mucus and keep your airways clear. Sleeping on your back is an ideal position for people who suffer from gastroesophageal reflux .
Skin Health and Sleeping Position
Even if you properly cleanse and wash your face, neck, and décolleté before bed , your pillowcases absorb oils from your skin and scalp overnight, as well as any creams and serums you apply before bed. These oils are easily transferred to your face while you sleep, causing breakouts , blackheads , pimples, and irritation. While it may be helpful to use fabrics like satin or silk, sleeping on your back keeps your face away from the pillow and, in turn, away from the dirt and oils that can irritate it. Sleeping on your face can pinch, pull, and irritate your skin, which can also lead to wrinkles . When your face is directly on the pillow, the resulting friction can cause wrinkles and lines. The same goes for your neck, which can feel scrunched and pinched while sleeping on your stomach. Sleeping on your back also helps keep your skin care products on your face, without transferring them to your pillowcases and sheets.
Did you know that…
Sleeping on your stomach or side, resting your face, or part of it, on the pillow, causes swelling. This is because liquids tend to accumulate in the area that is supported and compressed. The classic swelling around the eyes , the face in general, or a more pronounced double chin , can be a consequence of the sleeping position. Lying on your back helps reduce swelling, and thus avoid bags and dark circles.
Tips for sleeping well and in the correct position
Sleeping in the correct position helps prevent joint and muscle pain , and reduces the symptoms of some disorders. Having several pillows and a rolled towel to place under the knees or a rolled towel under the lower back can help support the body in the areas with natural curves and move pressure from the back. Before going to bed, it is still useful to:
- drinka hot beverage, with relaxing properties
- stay in low-light environments in the hours before bedtime
- do yogaor meditation
- use essential oilswith relaxing scents , such as lavender
- reduce the use of electronic devices, such as cell phones, tablets, computers and televisions.
In particular, deep sleep is necessary .
