What is the correct sleeping position?

What position you sleep in is perhaps one of the most frequently asked questions, with a wide variety of answers. Some prefer to sleep on their side; others on their stomach or on their back. Others sleep in the fetal position, hugging their pillow(s), or however they finally fall asleep after a tiring day.

While the options when choosing a sleeping position aren't endless, the truth is that there are few that are correct for resting as recommended for good health, and avoiding harm to our bodies or suffering from contractures.

A powerful way to determine if you're sleeping properly is to evaluate how you feel when you wake up. Dizziness, lower back pain, nausea, a feeling of not having had any rest, or numbness in your extremities are some of the signs that could indicate a poor night's sleep.

Below, we'll tell you which sleeping positions are most recommended and least recommended to ensure our rest.

How to maintain spinal hygiene while sleeping

Spinal hygiene refers to those body positions that are ideal for respecting the spine's natural shape and ergonomics. They help us maintain good posture, avoiding pain and discomfort; preventing illness or injury in the medium and long term; and ensuring better rest during sleep.

• Lying face up, or on your back , is the best way to sleep . Ideally, use a pillow that's neither too thin nor too high to prevent your neck from bending, which could cause muscle tension and/or neck pain. Contrary to popular belief, sleeping without a pillow isn't ideal.

• If you sleep on your side, whether left or right , it's best to use a pillow that covers the gap between your head and the bed so your head remains in an upright position. It's important to try different types and sizes of pillows until you find the ideal one for your neck. This is the correct sleeping position for those with lower back pain .

• According to experts, sleeping on your stomach should be avoided at all costs . It's the worst position for your spine and will result in poor sleep, as well as causing long-term injuries as it puts a lot of pressure on your lower back. To change your stomach sleeping habit, they recommend placing a tennis ball in your pocket to change position every time you lie on your stomach.

• The use of mattresses that sag too much should be avoided , no matter what sleeping position you choose. If the mattress is not suitable, the spine will not be aligned and we will have a poor rest and possible future consequences.
• Placing a pillow between your legs is a good recommendation for side sleepers, and placing it underneath your legs if you sleep on your back. This helps keep your back in a position close to its natural position.

Here we tell you WHAT HAPPENS IF YOU DON'T RESPECT SLEEP CYCLES

Why is sleeping position so important?

• The way you wake up: If you've ever woken up in the morning feeling like you haven't slept at all, with a stiff neck and numb joints, then you'll realize how important it is to not have chosen the best sleeping position .

• Performance around the clock: The quality of our rest will ensure that when we wake up, we're in harmony with our entire body and feel balanced; free of pain and cramps, and with renewed strength, not only to face the day, but also to feel our best when night falls.

• Comfort: Choosing a good mattress and a pillow that's ergonomically suited to your sleep will 100% improve your quality of sleep. There are sizes, shapes, and textures to suit your individual needs, and it's a matter of experimenting until you find the one that provides the most comfort.

• Know all your options : Researching and learning about the most innovative therapeutic products is part of choosing the right sleeping position and improving our quality of life. This is the case with Theramart's pillow and mattress collections, which offer a wide catalog of products for every taste and need.

Best sleeping positions for pain

Poor sleep may not only be due to the pillows or mattress you use, but also to preexisting symptoms, such as sleep apnea, lower back or stomach problems, or pregnancy. In that case, we'll share the best sleeping positions if you have any of the aforementioned conditions.

• If you have lower back pain, it's best to sleep on your side, with your legs tucked up and in the fetal position. This helps the curvature of your back release tension from the lumbar vertebrae. It's recommended to place a pillow between your legs and avoid curling up on one leg.
• If you're pregnant, it's best to sleep on your left side instead of your right, as this will increase the amount of blood and nutrients reaching the placenta. It will also help you breathe better than lying on your back, as this position compresses your lungs.
• If you suffer from sleep apnea, the World Society of Sleep Medicine recommends sleeping on your side. This way, you won't strain any respiratory organs that assist in this task while you sleep, and your oxygenation will be even better.
• If you suffer from digestive discomfort, heartburn, or gastric reflux, it's best to sleep on your left side. This will help empty your stomach and reduce heartburn. It's also recommended to elevate your head about 15 centimeters off the mattress, but not with a double pillow, but with a specific one that meets the requirements recommended by professionals.

While every body is different and we all have different needs and ailments, there are some important elements to consider to improve our posture and daily performance. If you suffer from back pain, click here to read our article .

Getting a good night's sleep is one of the fundamental pillars of good health , along with exercise, proper nutrition, and time for recreation and relaxation.

If you follow these tips and continue to have problems waking up, don't hesitate to consult a doctor, who can advise you and recommend the best options to relieve your pain, contractures, and improve your sleep quality.