For most people, the most beneficial sleeping position is on your back, lying flat. This position keeps your head, neck, and spine in a neutral position throughout the night, eliminating tension caused by other sleeping positions. However, sleeping on your back or stomach can cause lower back pain and can disrupt your dreams. On the other hand, sleeping on your front is generally unhealthy as it can twist your spine and put extra pressure on your neck, shoulders, and back.
It is worth trying to change your default sleeping position. If you sleep on your back, try using a pillow behind your knees to reduce back pain and relieve pressure on your spine. For those who have difficulty sleeping otherwise, placing a thin pillow under the stomach and hips can help improve spinal alignment. People who sleep on their stomachs report increased restlessness caused by frequent twists and turns to feel comfortable.
Studies have shown that people who slept on the right side experienced more positive dreams and fewer nightmares than people who slept on the left side. Additionally, people who sleep on their backs should look for a flexible, medium-height pillow that fits the neck and supports the head. For pregnant women, it is suggested that sleeping on their side may be more beneficial than other sleeping positions. On the other hand, sleeping on your back can be difficult for those with snoring or sleep apnea.
People who sleep on their sides need thicker pillows due to the distance their shoulders create. Keeping a sleep diary for a week or two can help you determine the best sleep scenario for your needs. It is also important to note that while it might not be something you can do in one night, it is definitely worth trying changing your default sleeping position. Breus, PhD suggests that people who sleep on their stomachs may have more restrictions on movement than people who sleep on their backs or sides.
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