To benefit from restful sleep, the posture in which we sleep is as important as our bedding. Dorsal, lateral, ventral or fetal position, we tell you which position to adopt to sleep .
What are the most recommended positions for sleeping?
According to the National Institute of Health and Medical Research, insomnia, in addition to causing a deterioration in the quality of life, could also promote depression, hypertension and certain chronic pains. This is why adopting the best position for sleeping is essential.
sleep on your back
We often hear that the dorsal position is the most recommended to maintain good body health. It mainly depends on the mattress and the morphology of the sleeper. If the latter has a bent back, his neck should be supported by a very thick pillow or by several cushions. To sleep on your back , it is also advisable not to have a mattress that is too hard, otherwise you will wake up in pain, because the muscles will have been compressed too much. Finally, the dorsal position is not recommended for people who are prone to snoring and sleep apnea.
To adopt the best position on your back, you can slide a small cushion under your knees to avoid tension in the hips, gluteal muscles and pelvis.
Sleep on your stomach
Some people need to be on their stomach to fall asleep. This sleeping position is not recommended, however, because it presses on the rib cage and creates tension in the muscles of the trachea and swallowing. It can also cause neck pain because the head is turned to the side, the spine experiences pressure and the vertebrae are no longer properly aligned.
Sleeping on your stomach is also not recommended for pregnant women and those with large breasts. If, despite everything, you cannot sleep otherwise, have a flat pillow so as not to exert tension on the muscles of the neck, and opt for a firm mattress.
sleep on the side
Sleeping on your side, curled up, can also cause back pain because the cervical vertebrae and the rest of the spine are out of alignment. If you are used to adopting this sleeping position, opt for a relatively thick pillow like the Bonsoirs pillow , which you will find in semi-firm or soft comfort. This will relieve the pressure felt in the shoulders. Similarly, raise one of your knees to avoid tension in the hips. Finally, be aware that spending the whole night on the same side can crush nerves and muscles while causing numbness in the arm. To avoid this, try moving your shoulder slightly forward, which will prevent your arm from getting stuck.
If your favorite position is lying on your side with your arms tucked under the pillow, this can be bad for your joints and shoulders. Having the arms higher than the shoulders can indeed cause numbness in the latter as well as pain in the shoulders that support too much weight. On the other hand, be aware that the lateral position does not promote heartburn or liver pain (for the left side), as we often hear.
Sleep in the fetal position
It seems that the fetal position is the posture that sleepers adopt most often. However, it is not suitable for everyone. Indeed, it does not allow the spine to have a natural curvature and prevents the rib cage from opening, because the person is curled up on itself. Thus, if you are used to taking deep breaths during your sleep, you may be embarrassed. On the other hand, bending at the level of the back can relieve you if you suffer from it.
What position to adopt to sleep when you snore?
To remedy snoring, the first solution is to sleep in the right posture. The most suitable is the position of the fetus, because it allows them to be stopped, most of the time. You should, however, avoid sleeping on your back. In this posture, the tongue tends to be placed at the back of the mouth and hinder breathing. By adopting the lateral position, you will therefore improve the quality of your sleep as well as that of the person sleeping next to you.
If, during the night, you often come back to the dorsal position, you can sew a tennis ball in the back of your pajamas, this will prevent you from turning over.
Another solution for snorers is to elevate their head with one or more thick cushions or an anti-snoring pillow. This has the advantage of preventing relaxation of the pharyngeal tissues and facilitating breathing.
What is the best sleeping position for pregnant women?
The position adopted by a pregnant woman has no bearing on the baby. However, some postures are much more comfortable than others for the future mother. During the first months of pregnancy, it is advisable to sleep on the left side in order to hinder blood circulation as little as possible. Using a pregnancy pillow is also one of the good habits to adopt to be well supported throughout the night.
In case of circulation problems in the legs and night cramps, do not hesitate to elevate your legs. And if you suffer from gastric reflux, try to raise your upper back, with the 100% natural pillow from Bonsoirs, for example, which will limit acid reflux.
What is the most suitable position in case of back pain?
If you suffer from back pain, the posture that is generally recommended for sleeping is the lateral position. Take care to support your head and neck with a pillow, so that your spine is correctly positioned and the pressure points on your back are evenly distributed. Also place a cushion between your legs.
If you prefer the dorsal position, place a cushion in the hollow of your back, which will effectively support your lower back, and another under your knees. You can also invest in a memory foam pillow to relieve the upper back and neck.
What sleeping position to choose when you have poor blood circulation?
When you have poor blood circulation and heaviness in the legs, it is advisable to raise the latter by about 8 to 10 cm. This will facilitate venous return to the heart and you will wake up with much lighter legs. Again, you can use a pillow from Bonsoirs to put it under your feet or place wedges under the feet of your bed. Specially adapted products can be found in rehabilitation and orthopedic product shops. To optimize the effectiveness of this position, do not hesitate to apply a cold effect cream and massage well starting from the ankles and going up to the thighs. This will make it easier for you to fall asleep and relieve discomfort and pain.
Even if you have found your ideal position and you have good quality sleep, know that it is recommended to change it several times during the night. Indeed, this helps distribute any muscle tension and therefore wake up less sore.
You will like also…
How to orient your bed to sleep well?
How to find the right pillow for sleeping on your stomach?