Sleep Better With the Best Sleeping Position for You
Is there one best sleeping position that rules them all? The answer is it depends. In the past, sleep positions were one-sided. The popular opinion was that everyone should sleep on their back and avoid sleeping on their belly. Recently studies have shown that to not the case. Sleep.org and Hopkinsmedicine.org agree that even though there are some advantages to certain positions, it truly depends on the person.
We recommend finding a position that provides you with the most comfort and puts you to sleep the easiest. The last thing we want you to do is to stick to one position you aren’t used to, and your sleep quality suffers. Sleep is when we recover at the end of the day, so stick with what works for you and have some sweet dreams. The following passages will explain how to change sleeping positions if your current position is causing issues and, most importantly, how to transition CORRECTLY!
Take a few nights to determine how you usually wake up and your normal position. Once you have selected your sleep position, evaluate how you feel and determine if trying another position might leave you feeling even better. If you’ve decided to try another new sleeping position, here’s how to do it.
First, you must remember that switching your normal sleep position will take persistence and patience. You have likely done this your entire life and are typically unaware that you are even doing it. The transition period will take time, but some things you can do to make for a shorter transition include blocking out natural light, putting electronics away at least two hours before bed, sleeping on the opposite side of the bed than you usually do and not skimping on high-quality pillows, sheets, and mattress covers. Below I have listed steps that should be taken based on the position you are trying to switch to.
To adopt the position of sleeping on your back, you should first start by lying flat on your back, looking up at the ceiling with your head straight. A proper pillow should be placed under your head and neck, along with a smaller pillow under the backs of the knees. If you feel extra support is needed in any area, feel free to fill in the gaps with additional pillows. This is commonly done in places like the low back.
If you want to try sleeping on their side, I recommend climbing into bed and beginning by rolling onto one side. As before, position a proper pillow underneath your head and neck, pull your knees slightly up, and place a pillow between them. As mentioned, extra support may be added by placing pillows in additional gaps. The same steps should be taken for the fetal position. However, a pillow does not have to go between the knees; you want to ensure that the knees are pulled up to the chest until the back is almost straight.
This is likely an uncommon transition, but if you want to transition into sleeping on your stomach, climb into bed and lay face down. After getting in bed, place a thin pillow underneath your core and hips so that the middle of the body is raised, creating alignment for the rest of the spine.
I recommend that you do not sleep with a pillow under your head, but make sure it is extra flat and slim if you have to have one. If you want to sleep on your stomach with your head facing down, complete the same steps but place a thin pillow or towel underneath your forehead so that air can flow, allowing you to breathe.
