Unfortunately, we don’t all sleep like a baby – but choosing the right sleeping position might help us do so. Given that we spend around a third of our lives in bed, finding a stress-free position for sleep is a good idea. If you often wake with pain in the back, shoulders, hips or neck, or headaches, then it might be time to rethink your bedtime posture.

We tend to favour a particular position for sleep. But as our bodies change and age, it can be wise to adapt to a new way of sleeping. Injuries and medical conditions can be aggravated by certain postures, so let’s look at the pros and cons of each.

Back sleeping

Sleeping on your back can take the stress off your spine, keeping neck and back pain at bay. It can also be a good choice for people who have shoulder problems.

In addition, if you tend to suffer with nasal congestion, then try a back sleeping position. It can help to prop yourself slightly with pillows.

If you find laying on your back results in low back pain, it may be that your mattress is not providing the right level of support.

You can compensate for a too-firm mattress by using a pillow under your knees. This naturally reduces the amount of arch in your lower back.

If your mattress is too soft, you could try adding a layer of support with a board under the mattress. Otherwise, it’s time to invest in a new one!

Back sleeping is not recommended for people with sleep apnoea, as it tends to collapse the airways. Around half of patients with sleep apnoea are significantly more likely to have symptoms when sleeping on their back.

Pregnant people should also be cautious, as in the later stages of pregnancy the bump can compress blood vessels, reducing blood flow to both mother and baby.

Side sleeping

This is the most favoured sleeping position, preferred by over 60% of us. It has the advantage of maintaining a neutral spine, reducing instances of back and neck pain.

If you struggle with back pain, try side sleeping with a pillow or support between your knees. This encourages good alignment in the spine, reducing stress on ligaments and joints.

Side sleeping is also a good choice for those with acid reflux, sleep apnoea or expectant mums. If possible, choose the left side, as this reduces pressure on the liver, kidneys and heart, maximising good circulation.

Stomach sleeping

Less popular than other positions, stomach sleeping is still used by about 16% of us.

It can be useful for those who snore or have sleep apnoea, as this position naturally opens the airway.

However, it also increases pressure on the spine and internal organs. Additionally, you must turn your head to the side, meaning your neck is twisted for a prolonged period.

But for some, stomach sleeping is the only way to get a good night. If that’s you, make sure your mattress is supportive, so your back doesn’t arch as you sink into the bed. You can also try laying with a pillow under your tummy to help keep your spine neutral.

Recovery position

This can be a good alternative to stomach sleeping. Lie on your side and position a pillow in front of you. Then bend your top knee and roll halfway onto the pillow. Your bent knee and top arm should rest over the pillow.

This position keeps the spine in good alignment and prevents too much pressure on the internal organs.

This is also great for pregnancy, as the pillow helps to support the bump.

Sleeping in recovery position

 

How many pillows should you use?

We frequently hear this question in the clinic – and, of course, the answer is “it depends”!

Pillows for side sleepers

If you sleep on your side, you need a pillow with sufficient height (or ‘loft’) to fill the space under your neck.

An ideal pillow would allow you to adjust the loft, so you can bulk it out under your neck and stay in good alignment. Some pillows on the market have a level of adjustability, so you can alter it to fit you.

Alternatively, ‘orthopaedic’ pillows come in a curved design to fit the space between shoulder and head. Make sure you try it out first, though, to ensure the curve is the right size for you.

However, you don’t need to spend a lot of money. A simple, thin pillow can be folded in half. Tuck the fold under your neck for good support.

Pillows for back sleepers

If you’re a back sleeper, you simply need to find a comfortable pillow that supports your head in line with your body.

You may prefer to use more than one pillow to elevate your head. If so, we’d suggest staggering the pillows slightly to produce a gradual rise from shoulders to head. Stacking one on top of the other produces a sudden change in height and can mean your head is bent forwards.

Pillows for stomach sleepers

Front sleepers are best to choose a thin pillow to prevent the neck arching backwards.

A good option is to turn the pillow at an angle and sleep with only part of your head resting on it. This allows space for your face and means you don’t have to turn your head as far.

Pillows for recovery position

If you prefer this position for sleeping, invest in a body pillow. These large pillows support the front of your body and keep your knee from dropping, causing a twist your lower back.

Some body pillows also support your head. Alternatively, use a second pillow that allows your head to rest in alignment with your back.

Sleep-related aches and pains?

If you still wake in the morning feeling sore and achy, check in with one of our expert osteopaths or physiotherapists. They can sort out your pain and give you some advice on how to tweak your sleeping position. Book here!