Sleeping in the right position can prevent pain and make you more energetic

We spend more than a third of our lives asleep. For that reason alone, it is important to get excellent sleep. Sleeping well is synonymous with quality of life and health. It reduces the likelihood of suffering from coronary and vascular disease, restores the energy we need and consolidates cognitive processes, such as memory and learning.

World Sleep Day is on 18 March, and is a celebration to raise public awareness of the importance of “sleep hygiene”. Preserving sleep quality means taking account of how many hours you sleep, and being aware of sleep disorders such as insomnia, apnea and restless leg syndrome, problems that can be treated and solved.

We tend to equate good sleep with the number of hours we sleep, however, bad posture in bed can disturb our rest, leaving us feel tired and aching. The position in which you sleep has a great impact on rest quality, improving some vital functions and preventing possible muscle pain.

Which is the best sleep position?

When it comes to sleep, there is no perfect position, however, experts say that the best position is one that keeps the curvature of the spine in its physiological position.

– On your side

Specialists say that this is the healthiest position, because it prevents neck and back pain, makes it easy to breathe, and reduces snoring, as well as gastroesophageal reflux (acid reflux).

This position, whose scientific name is the lateral recumbent position, is the best during pregnancy (preferably the left side), because it encourages blood flow to the placenta. However, try not to bend one leg and stretch the other, which misaligns the hip. Likewise, if you have lower back pain, the foetal position (with bent legs) is better, because it relieves pressure on the vertebrae.

It is worth stressing that when you sleep on your side you should use a thicker pillow to support the head, which should be well aligned with the spine.

– Face up

This is one of the most neutral positions, and the second most popular among the general population. There are many advantages to this: it prevents back and neck pain, because its keeps the spinal column in its natural position, it does not squash women’s breasts and minimises wrinkles on the face.

In this case, your pillow should be neither too high nor too soft, in other words, your head should not fall back and your chin should not touch your chest, but should be in line with the shoulders and torso.

Lying face up is not a good idea if you suffer from sleep apnea or if you are a snorer, because the tongue falls back, narrowing the pharynx and blocking air flow.

– Face down

The prone position is the least recommended by doctors, because it places a lot of stress on the neck and lower back by misaligning the spine, which affects the joints, nerves and muscles.

If you bend one leg and stretch the other, this puts the hip in an isolateral position, which is terrible for correct rest. This position can even cause tendonitis and neck and lower back pain.

As you can see, sleeping is more than pleasurable. It’s a necessity. How you do it has an enormous impact on the body and on quality of life. Remember to choose a suitable pillow and mattress that suits your sleeping position and your own anatomy, to prevent neck and lower back pain.

Sleep is vital to life: it restores the body and motor system, improves mood, energy, memory and attention.

This post is also available in: Italian