Quality sleep isn't just about duration; sleeping position also has a direct impact on long-term health. In addition to ensuring a comfortable night's sleep, proper posture can also help relieve back and neck pain, as well as other health problems like acid reflux, sleep apnea, and even menstrual cramps. For those wondering which sleeping position is best, Mr. Big has compiled recommendations from sleep health experts to help you understand the best sleeping position for your body. We also provide tips on how to maintain a healthy sleep so you can sleep soundly and wake up refreshed every morning.
Why is “sleeping position” important to health?
Proper sleeping position not only helps you sleep soundly, but also has long-term health benefits, including both your body structure and internal systems, as follows:
Helps the body stay in its natural alignment
Proper sleeping position helps keep your spine properly aligned, reducing the risk of nerve compression or joint inflammation.
Reduce pressure on the neck, back, hips and shoulders.
Especially for those who have muscle inflammation or use their muscles a lot in their daily life, correct posture will help the muscles truly rest.
Helps you sleep soundly and wake up feeling refreshed and without body aches.
Because sleeping positions that provide both comfort and balance the body will help promote sleep quality in every stage of the sleep cycle.
Reduce snoring and sleep apnea
For people with respiratory problems, sleeping positions that open the airway can make breathing easier.
Reduce localized pain
Such as back pain, neck pain, shoulder pain, or even menstrual pain, which can relax the muscles and relieve symptoms.
It has long-term effects on mental health.
Deep sleep stimulates the release of happiness hormones such as serotonin and melatonin, thus reducing stress and depression.
What is the best sleeping position? Sleeping position that suits individual symptoms
While there's no single "best sleeping position" for everyone, sleeping in a position that's right for your specific condition can help improve the quality of your sleep.
Neck pain or cervical spondylosis
Cervical spondylosis or degenerative disc disease often causes compression of nerves in the neck, resulting in tightness, difficulty moving the neck, or pain radiating to the shoulders and arms. Symptoms are often chronic and can disrupt sleep.
Recommended sleeping position
Sleeping on your back or side: People with neck pain should sleep on their back or side and should choose a pillow that fits the cervical spine and head to keep the spine straight, reducing pressure on the joints and muscles in the neck, which is a cause of chronic neck pain.
Lower back pain or herniated disc
Lower back pain is often caused by a slipped or degenerated disc, which puts pressure on the nerves in the lumbar region, resulting in pain radiating down the leg or numbness and weakness in the hips, legs, or feet, especially when sitting or sleeping in an improper position.
Recommended sleeping position
- Lying on your back: It is recommended to use a leg pillow to support your thighs and knees, allowing your knees to bend slightly. This helps reduce the gap and pressure on your lower back, effectively relieving pain.
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Side Sleeping: Place a pillow between your knees to reduce pressure on your hips and back, which can help relieve numbness or pain.
Shoulder pain, shoulder impingement syndrome
Shoulder and shoulder pain is often caused by repetitive muscle use or compression of the muscles and tendons around the shoulder joint, causing inflammation and difficulty moving the arm or lifting objects, especially when sleeping on the injured shoulder.
Recommended sleeping position
- Lying on your back: This allows your muscles to rest and reduces pressure on your shoulders.
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Side Sleeping: You should change sides frequently, using a pillow high enough to support your neck and head, and trying to use a pillow between your arms and legs to reduce tension on your shoulders and make sleeping more comfortable.
Dysmenorrhea
Menstrual cramps are often caused by contractions of the uterus to shed the lining. These contractions can be so severe that they cause cramps in the lower abdomen or lower back.
Recommended sleeping position
Menstrual cramps: What's the best sleeping position? The answer is the Fetal Position, which helps relax the abdominal muscles, reduces uterine cramps, and naturally relieves pain. It also helps the body feel more relaxed.
pregnant woman
During pregnancy, your body undergoes many changes, including hormonal adjustments, weight gain, and a uterus that continues to enlarge. These changes affect your circulatory system, especially when your uterus compresses your major veins, causing dizziness, fatigue, and leg swelling.
Recommended sleeping position
Sleeping on your left side: This helps increase blood circulation, reduce pressure on the large blood vessels, and promote effective blood flow to the placenta and fetus. It also reduces the risk of swelling and varicose veins, and increases comfort while sleeping.
>> Read more: Which type of pregnancy pillow is best? How to choose one for a good night's sleep for mothers.
People who snore or have obstructive sleep apnea (OSA)
Snoring and sleep apnea are caused by obstruction of the airway during sleep, which can cause restless sleep, waking up in the middle of the night, feeling tired in the morning, and increasing the risk of heart disease or high blood pressure.
Recommended sleeping position
Side sleeping position: Helps open the airway and reduces the chance of airway obstruction from sleeping on your back, thus effectively reducing snoring and sleep apnea.
People with this problem should absolutely avoid sleeping on their backs and may use a pillow to help them sleep on their sides throughout the night.
Additional tips for a good night's sleep during menstrual cramps
But when talking about the time when women feel the most uncomfortable and have the most difficulty sleeping, it's probably during menstruation, especially if they have severe abdominal pain. Sleeping in the right position can help relieve the symptoms and make it easier to fall asleep.
Use a pillow or cloth to support your abdomen.
Use a small pillow or positioning pillow under your abdomen or thighs when sleeping on your side to help relieve pressure and relax your abdominal muscles.
Prepare your body for sleep
Drink warm water or chamomile tea to help induce sleep and get your body warm and ready for sleep. Avoid eating spicy or greasy foods before bed, as they can make your stomach feel uncomfortable. Keep the room temperature cool, around 24–26°C, and turn on dim lights to let your body know it's time to rest.
Know when to consult a doctor
If you have severe menstrual cramps that interfere with your daily life, such as waking up in the middle of the night because of the pain or being unable to sleep at all, you should see a doctor to determine the underlying cause.
Sleeping pillows are designed to help you sleep better.
If you have trouble sleeping, such as chronic back pain, waist pain, waking up feeling tired, or feeling like you're not getting enough sleep, "Positioning Pillows" from mr.big are an option that will help you sleep more happily.
- Supports specific body parts such as the neck, back, waist, and knees.
- Helps align the spine and reduce chronic back pain.
- There are many styles to choose from to suit your sleeping position.
- The material is breathable, not hot, and not stuffy.
- Suitable for people with menstrual cramps, the elderly, pregnant women, or people who snore.
Mr. Big's Sleep Positioning Pillow is a health pillow designed specifically for you. It helps relieve various pains caused by sleeping positions that cause imbalance in the body. It also helps you get a deep rest and wake up refreshed.
Interested parties can choose a pillow to adjust their sleeping position at any Mr. Big branch and consult with a Sleep Coach, a sleep specialist, who will provide advice on finding the right pillow for you. Alternatively, you can order directly from the website.
