How Healthy Is Your Sleeping Position?

Dr. Garima Anandani, 5 years ago

Sleeping is your body’s way of resting and rejuvenating after a long day’s work. However, before you catch some shut-eye make sure you sleep in the right position to keep unwanted health issues at bay. We spoke to Dr Shantanu Sharma, (P.T), Senior Spine Specialist, Qi Spine Clinic about the best position to sleep in. Dr Shantanu says, ‘As physicians when suggesting the best position for a person to sleep in, we like to help them sleep in one they are comfortable in but with some minor changes to the position.’ That being said, here are the two best positions to sleep in.

Position #1: Side-lying position

Most people like to sleep on their sides, and this is undoubtedly the best position to sleep. This position helps reduce the pressure on your neck, spine and lower back, and helps your entire body relax. But Dr Shantanu suggests a slight alteration.

How You Can Make This Position Healthy

‘I would suggest placing a pillow in between a person’s knees, to help stabilise their body’s posture.’ Says Dr Shantanu. He adds that if a person sleeps without a pillow the leg on top tends to fall forward or flop. This places pressure on the person’s spine. And since we sleep for about eight hours, there is a constant pressure on your spine for those many hours, which can eventually lead to back pain. ‘You may also like to read 10 reasons for a back pain that will open your eyes!

Health Benefits

This sleeping position is great for those people who suffer from lower back pain, stiff back and in some cases, neck related issues.

Some Essentials

While the side lying position is healthy, it is essential that you sleep with a pillow under your head. This is because when you sleep on your side, your neck will fall to the side, extending the neck and loading the spine — all of which is extremely harmful. So, Dr Shantanu suggests using a pillow that is as thick as the height of your shoulders (when you lie on your side) so that your neck is in the straight-neck position (where your neck is in a straight line with your backbone). Apart from that, it is essential that the mattress you sleep on supports your body and is not too soft. As this can lead to sagging and creation of an unnatural arch in your spine.

Position #2: Sleeping On Your Back

Another very healthy position to sleep is on your back. This position helps keep your spine in a neutral position and does not strain your back and neck. Again there is a slight alteration you may need to make if you sleep on your back. Here are five ways to decode back pain.

How You Can Make This Position Healthy

‘While in this position a person should place a pillow under their knees. This helps to offload (reduce the pressure) their spine by straightening out the natural curve in their back – especially the one that is commonly seen in the lower back,’ Says Dr Shantanu.

Health Benefits

If you have been suffering from lower back pain, this sleeping position is the best to help reduce the intensity of the pain.

Some Essentials

‘Most people have, what we call, the forward head position (where your head protrudes forward). Therefore, if you sleep without a pillow your head will fall backwards, creating more compression down your back,’ says Dr Shantanu. To correct this, sleeping with a pillow that is not too thick and helps keep your head in line with your spine is great to make this sleeping position even more healthy. Also, the mattress you choose should not be too soft, as when you lie on your back, you will tend to sink in. This then curves your back in an unnatural C position. Which is extremely unhealthy. So, to negate this ill effect, choose a firm mattress that supports your body and conforms to its natural shape. There are other positions people sleep in, that do a lot of harm. Here are the worst positions to sleep in

Position #1: Sleeping In The Foetal Position

Dr Shantanu says, ‘This is the unhealthiest position to sleep in because it puts your spine into a complete flex. It bends your spine into an unnatural C shape that is the opposite of the natural and healthy S-shaped spine. Therefore, this leads to the compression of a person’s spinal column and vertebral discs from the front. A person’s spinal discs are jelly like structure which when compressed from one side, bulges out the back, called a disc bulge. In a foetal position, all your discs are pushed back, making you extremely prone to back related problems like slipped disc, back pain, etc.’ You may also like to read 5 yoga asanas to combat back pain.

How Does It Affect?

Sleeping in the foetal position severely impacts your spine, neck and lower back too. It also overextends the muscles of your thighs and can lead to severe ailments in the long run.

How You Can Make This Position Healthy

There is no real way to make this position healthy. ‘The best way for a person habituated to sleeping in this position, is to try and keep their back straight and bend their legs at a 90-degree angle to their body. They should also place a pillow between their legs to stabilise their body,’ Says Dr Shantanu.

Position #2: Sleeping On Your Tummy

Though not as bad as sleeping in the foetal position, sleeping on your tummy is still bad for your spine. According to Dr Shantanu, ‘This position puts your spine into an extension — basically creates an unnatural curve in your back, and sustaining this position for long hours can harm the spine.’

How Does It Affect?

According to Dr Shantanu, ‘In the long term this is bad for your neck, as the neck will be turned to one side which will eventually lead to neck and back pain.’

How Can You Make This Position Healthy?

‘If a person is habituated to sleeping on their tummy, I’d advise them to place a pillow under their tummy. It is uncomfortable, and we don’t advise this to people, but if it is absolutely necessary, then this can be done,’ Says Dr Shantanu. Qi Spine Clinic, India’s first Spine Specialist and only healthcare offering that exclusively focuses on the diagnosis and treatment of spine related problems For more information on back pain treatment, degenerative disc disease treatment and sciatica treatment. Clinic Locations: Currently we have 19 clinics across India in Mumbai, Delhi & Pune Contact Us: +91 8655885566/ +91 7827907070 To learn more, please visit qispineclinic.com