Your sleeping position plays a bigger role in your health than you might think. While most of us focus on the number of hours we sleep, the position we fall asleep in can significantly impact our overall well-being. From supporting your spine to improving digestion, choosing the right side to sleep on could make a big difference. In this article, we’ll explore the effects of different sleeping positions and why alternating between sides might be the best solution for many.
How Many Hours of Sleep Should You Get?
We often hear that eight hours of sleep is the golden rule for a good night’s rest. However, sleep expert and TED Talk speaker James Leinhardt explains that this is actually a common misconception. While eight hours of sleep is widely recommended, it may not be necessary for everyone to function well.
“There’s a misconception that getting eight hours of sleep is the only way to achieve a good night’s rest,” says Leinhardt. “For most people, this is unrealistic—our studies show that not even one in five people regularly get eight hours. Instead, we should focus on the quality of sleep rather than the quantity. If you’re sleeping well, waking up after six or seven hours can still leave you feeling refreshed.”
Leinhardt emphasizes that if you’re getting high-quality sleep, it’s more important than reaching the magical eight-hour mark. Quality sleep refers to how deep and restorative your sleep cycles are, rather than just the time spent in bed.
Is Sleeping on Your Side the Best Option?
Everyone has a preferred sleeping position, but not all positions are created equal when it comes to health. Some people prefer sleeping on their back, while others naturally sleep on their stomach or side. So, which position is best?
According to Leinhardt, there are only two positions that are considered optimal for spine health: sleeping on your back or sleeping on your side. Here’s why:
- Sleeping on Your Back: When you lie on your back, your spine is naturally supported by the mattress, and your body weight is evenly distributed. To improve this position, Leinhardt recommends placing a pillow under your knees. This helps tilt your pelvis slightly and allows more of your back to make contact with the bed, offering better support.
- Sleeping on Your Side: Sleeping on your side is another great option, particularly for reducing tension on your spine. When you sleep in this position, you should aim to keep your ears, shoulders, hips, knees, and ankles all aligned. This ensures your spine is properly supported and can help alleviate back pain.
Which Side Should You Sleep On?
When it comes to side sleeping, choosing between your left and right side can have different effects on your body. Here’s what the experts say:
- Sleeping on the Left Side: According to The Sleep Foundation, sleeping on the left side offers several health benefits. For example, this position is recommended for people who are pregnant or those suffering from gastroesophageal reflux disease (GERD). Sleeping on the left side helps prevent acid from flowing back into the esophagus, making it ideal for people with acid reflux.
- Sleeping on the Right Side: On the other hand, sleeping on the right side may be more comfortable for people with heart conditions. Research has shown that sleeping on the left side can shift the position of the heart due to gravity, which may change the heart’s electrical activity. For those with heart issues or high blood pressure, the right side is often recommended for comfort and health.
Sleeping on your side is one of the best positions (Getty Stock Photo)
Health Benefits of Sleeping on the Left Side
Sleeping on your left side can offer a range of benefits beyond just reducing acid reflux. Here are some additional advantages:
- Improved Digestion: Sleeping on the left side helps with digestion as gravity assists the movement of food and waste through the intestines. This position is particularly helpful after meals.
- Enhanced Circulation: For pregnant women, sleeping on the left side improves blood flow to the placenta and relieves pressure on the liver, which can be important for both maternal and fetal health.
- Reduced Heartburn: For those who suffer from heartburn or acid reflux, the left side helps keep stomach acids in their place, reducing the chances of discomfort.
Health Benefits of Sleeping on the Right Side
Sleeping on the right side also comes with its own set of benefits, particularly for heart health. Some of these include:
- Reduced Pressure on the Heart: By sleeping on the right side, you can minimize the pressure on the heart, which may be beneficial for people with heart conditions or high blood pressure.
- Better Blood Circulation: The right side position promotes better circulation for individuals who experience discomfort when sleeping on the left side due to heart-related issues.
When to Alternate Sides While Sleeping
If you don’t suffer from conditions like GERD or high blood pressure, Leinhardt advises alternating between your left and right side while sleeping. Switching sides can prevent one side of your body from bearing the full brunt of your weight night after night, which can reduce the risk of shoulder and hip pain over time.
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In fact, alternating sleeping positions throughout the night can also prevent stiffness and promote a more balanced alignment of the spine. For most people, alternating between sides ensures that the body remains comfortable and supported.
The Importance of Quality Sleep
While focusing on the best sleeping position for your health is important, it’s equally crucial to ensure that you’re getting high-quality sleep. A well-supported sleeping position will contribute to fewer aches and pains and improve overall rest. However, other factors such as your mattress, pillow, and sleeping environment play a significant role in sleep quality as well.
Consider investing in a mattress that supports your spine, a pillow that suits your preferred sleeping position, and creating a calming bedtime routine to enhance the quality of your sleep. All these elements combined can make a huge difference in how rested you feel each morning.
Conclusion: Choose the Best Side for Your Health
Whether you prefer sleeping on your left or right side, your sleeping position can have a profound impact on your overall health. While the left side is recommended for improving digestion and reducing acid reflux, the right side may be better for those with heart conditions. If you don’t have any specific health concerns, alternating between sides can help balance your body’s alignment and reduce the chances of discomfort. Above all, focus on improving your sleep quality to wake up feeling refreshed and rejuvenated every day.
