Why does your sleep position matter? Isn’t it good enough to make sure you’re getting that recommended eight hours per night? Now you also have to consider how you position your body while you’re doing it? Is that even possible to control while you’re asleep?

Sleep is a natural process that many people take for granted. Unless you actually experience sleep disturbances (such as insomnia), you probably don’t think much about how or when you choose to slumber. In fact, if you’re tired enough, you probably fall into bed and doze off without a second thought about whether you’re on your back, side or stomach. And why would you?

Considering your sleeping position may be in your best interest when it comes to your health. Health ailments such as stomach issues, back and neck discomfort or pain, and even premature wrinkles all can be traced back to sleeping positions in many cases.

Some ways to position your body are actually much better for you than others, and there is even one you may need to avoid. In addition, if you believe you remain in the position you fall asleep in most of the night, you could be mistaken. According to Eric Olsen, M.D., co-director of the Mayo Clinic Center for Sleep Medicine, the average sleeper may toss and turn 20 or more times per night -- an average of two to four times per hour. However, studies have proven that the position in which you first fall asleep is the position in which you continue to rest for the majority of the night.

The following list of the best sleep positions for your health may help you understand whether your favorite way to curl up is helping your health or potentially harming it.


Best Sleep Positions for Your Health

The following nocturnal poses are recommended for optimal ongoing health and happiness. If you already sleep in one of these positions, congratulations! You can continue to doze off in the very same way you’ve become accustomed to with no worries. If you prefer another sleep position over these mentioned, never fear -- change is always possible, and habits can always be altered.

1. The back position: This is believed to be the best position for sleeping to maintain overall health. The position helps to prevent back and neck pain, minimize stomach ailments such as acid reflux, and is even shown to reduce the possibility of premature wrinkles and sagging breasts. The position allows for optimum stability of the spine, neck and head while sleeping, allowing for a neutral position that will help eliminate any unnecessary curvatures of the back that may cause pain. Also, because the head is slightly elevated above the stomach in this position, the likelihood of acid reflux problems is minimized. The stomach is in position below the esophagus, which prevents acid or food from coming back up. This position also combats wrinkles because there is no pressure on facial skin while lying on your back. Breasts are in a place where they are supported, rather than pushed down by your own body weight, as in stomach-sleeping positions, reducing the possibility of sagginess. The only drawback to sleeping on your back is that snoring often intensifies in this position. If you suffer from frequent snoring, this may not be the ideal sleep position for you.
2. The side position: This is considered a more preferable sleeping position for snorers. Lying on your side while sleeping may reduce snoring and offers some great benefits for overall health. Considered to be the second-best potential sleep position, side sleeping helps elongate the spine and is thought to help prevent some effects of acid reflux. It is also recommended for pregnant mothers, especially when the sleeper is positioned on the left side, which is most ideal for blood flow. Sleeping on the left side is sometimes recommended for sleepers who are not pregnant for the same reason. Sleeping on the right side may put pressure on the blood vessels and prevent optimal circulation. Side sleeping can contribute to wrinkles and sagging breasts, mainly because there is additional pressure on the side of the face pushed against the pillow, and breasts are not supported as they would be if you were on your back. If you are going to choose a side sleeping position, it is recommended that you use a pillow between your shoulder and head to keep the neck and head neutral. It is also recommended that you use a pillow between the knees to keep the hips and joints in good alignment.

Sleeping on Your Belly

If you’re partial to falling asleep in a prone position on your stomach, you may be in the least-recommended sleeping position of all. While this position may make you feel warm, cozy and relaxed, you likely put undue stress on your body that could eventually catch up with you in painful ways. Stomach sleeping is thought to be the most likely to cause pain and discomfort upon waking the next morning due to the increased spine curvature the position causes. The belly is pulled down when sleeping this way, and the spine curves to compensate. Also, you are forced to turn your head to a 90-degree angle to be able to breathe (face down in the pillow is probably not comfortable and definitely not advisable). The twist of the neck for a prolonged period of time can cause strain.

If you find that you’re unable to stop sleeping on your stomach, try using a thin, flat pillow instead of a thick, fluffy one to decrease the elevation of your head and resulting spinal curvature. In addition, it may help to use a pillow under your pelvic region to help create a neutral line through your back.

Whatever way you choose to sleep, be aware of the possible health benefits or consequences and try to take steps toward breaking habits that may impact your overall well-being.