Back, Side or Stomach: Which Sleep Position Is Best for You?
Most of us have a most attractive side – even when we sleep. What are the advantages and disadvantages of the four most common sleeping positions? An overview…
Back sleeper
The advantages
- Neck, head and back are in a neutral position
- No pillow marks on the face and no unnoticed drooling on the sheet
- Prevents acidic belching and heartburn because the esophagus is located above the stomach
- Recommended by doctors as the healthiest sleeping position
The disadvantages
- Can aggravate the sleep apnea syndrome (breathing stops during sleep)
- On the back it snores particularly loud
Tip: Restrict to a fluffy pillow – too many or too thick a pillow makes breathing difficult. A flat pillow under the lumbar spine is a pleasant support for many.
Stomach sleeper
The advantages
- Since the upper airways are free, snoring and sleep apnea syndrome are unlikely.
- May help with digestive problems
The disadvantages
- Can lead to pain in the lumbar spine, because the natural S-shape of the spine is flattened
- Exerts pressure on the joints and muscles
- Irritates the nerves and can cause pain, numbness and tickling
- Loads the cervical spine by turning the head to the side
Tip: It is best to sleep on your stomach with a thin pillow – or none at all. An additional pillow under the hips can provide additional relief.
Side sleeper
The advantages
- Reduces snoring
- Stretches the spine
The disadvantages
- Can leave patterns on the face and saliva stains on the pillow
- Constricts the neck and shoulder muscles because almost the entire body weight rests on the shoulder
- Restricts blood flow in the arm, affecting nerves and muscles
Tip: Side-sleepers should invest in a thick pillow to support the head and neck well. A pillow between the knees also provides relaxation. By the way, it makes a difference on which side we sleep:
- If we sleep on the left side, we put a little more strain on the stomach, lungs and liver. For pregnant women, it is still the more pleasant side.
- If we sleep on the right side, heartburn or acidic burping can increase – so it is better to turn to the left.
Fetal position
The advantages
- Prevents snoring
- Comfortable during pregnancy
The disadvantages
- The tightened knees and the chin on the chest can lead to joint pain
- Increases arthritic pain
- Restricts diaphragmatic breathing
- Makes for a wrinkled face
Tip: We’ll sleep better if we stretch out a little more on that side. The pillow recommendation is the same as for the side sleepers.
By the way, most of the time we wake up in the position in which we feel most comfortable when sleeping. Unless the doctor recommends otherwise for health reasons, we can continue to sleep in this position. Of course, there is nothing to be said against trying other sleeping positions.