One large study found that people had less shoulder pain who slept in the starfish position-on their backs, with hands up near their chest or head. Studies seem to disagree, though, on what positions are ideal. Shoulder, Neck, and Upper Back PainĪrthritis and other painful conditions along your upper spine can worsen or improve while you sleep. If you must sleep on your back, placing a pillow under your knees will take some strain off of your back. Switch to side sleeping to minimize your risk of back pain.įor further relief, put a pillow between your knees to keep your hips in alignment. If you have back pain, sleeping on your stomach or back may aggravate your pain. Ask your doctor for sleep recommendations if you think you might have OSA.īest Sleeping Positions for Back, Shoulder, and Neck Pain However, this same study found that people with severe OSA actually felt sleepier the next day if they slept on their sides, as compared to their backs. One large study found that most patients with obstructive sleep apnea slept better on their sides, experienced less interrupted sleep, and were more wakeful the next day. If you have sleep apnea, the way you sleep is well-known to influence how sleepy you feel throughout the next day. Sleep apnea is associated with high blood pressure, heart disease, and stroke. Severe or loud snoring may be a sign of sleep apnea, a condition that causes you to stop and start breathing while you sleep due to airway obstructions. ![]() If snoring wakes you up or if you wake up gasping or feel tired during the day, it's time to see your doctor. ![]() If you snore, but still want to sleep on your back, try stacking a few pillows underneath your head to reduce the risk of snoring. Sleeping on your back may aggravate snoring, but for a smaller number of snorers, back sleeping helps them feel more restful the next day. To minimize the risk of snoring, it's usually best to sleep on your side. Women with larger breasts may find it more comfortable to sleep with a bra for additional support.īest Sleeping Position for Snoring and Sleep Apnea If this concerns you, a simple solution is to support your breasts with a pillow. This hasn't been proven scientifically, yet continues to be a concern for many. Side-sleeping women may find that their breast ligament (the Coopers Ligament) slowly stretches over time, causing breast sag. Because you press down on your face in the lateral position, this posture may both cause facial wrinkles and cause the skin on your face to expand over time. Wrinkle WorriesĪlthough side-sleepers enjoy many advantages, one disadvantage may appear as you age. But one study performed on rats suggests side-sleeping might clear brain waste more efficiently than other postures. Whether or not the position you sleep in influences this waste removal is unclear. Scientists recently learned that our brains clear out waste more quickly while we sleep. ![]() It's possible that sleeping on your side could be good for your brain. Curling up may also prevent you from breathing deeply because doing so may restrict your diaphragm. If you have some forms of arthritis, sleeping in the side position may make you sore, though. This position may be good for those who snore. It's also known as lateral sleeping position by sleep scientists. ![]() The side sleeping position is the most popular by far.
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