The best side to sleep on often depends on individual needs, but the left side is generally recommended for digestion, acid reflux, pregnancy, and brain waste clearance, while side sleeping overall helps with snoring and sleep apnea; however, some heart patients might prefer the right, and proper support (like a pillow between knees) is crucial for spinal alignment on either side, says the Sleep Foundation and Healthline.
Face South or East: These directions promote restful sleep and positive energy. Avoid Facing North: Said to disturb sleep and health. Facing West: May be beneficial in some professional contexts.
The best side to sleep on depends on your personal preference, as well as the support of your mattress and pillow. Left-side sleeping may benefit pregnant people or those who experience acid reflux. Right-side sleeping may be preferred by people with heart conditions.
And sleeping on the left side is best because it keeps pressure off internal organs and promotes healthy blood flow. "When you are in that third trimester of pregnancy and when you sleep on your back, the uterus is compressing your inferior vena cava. It's compressing the arterial system," says Dr.
Sleeping on your left side can also keep pressure off your internal organs. Staying your left side can also help move waste through the colon while sleeping. Stomach and gastric juices are also lower than your esophagus, which can reduce digestive issues and heartburn.
The unhealthiest sleeping position is generally considered to be sleeping on your stomach (prone position), as it forces your neck to twist and flattens the natural curve of your spine, leading to neck, back, and shoulder pain, numbness, and poor sleep quality. An overly curled fetal position is also harmful, causing joint stiffness and restricted breathing, while sleeping on your back can worsen snoring and sleep apnea for some individuals.
Sleeping on the right side can lead to increased heart strain, as the heart must work harder to pump blood against gravity. Pressure on the intestines may also impair their proper function. Additionally, it can cause lymphatic stagnation and swelling.
The 3-2-1 sleep rule is a simple wind-down routine: stop eating and drinking alcohol 3 hours before bed, stop working/mentally stimulating activities 2 hours before, and turn off screens (phones, TVs) 1 hour before sleep, helping you transition to rest by reducing stimulants and preparing your mind and body. It's often part of a larger 10-3-2-1-0 rule, which also adds no caffeine 10 hours prior and no hitting snooze (0) in the morning.
Right-Side Sleeping: Often the Safest for the Heart
This position places the heart higher than the rest of the body, reducing strain and making breathing easier.
Researchers have looked at sleep position in people with heart failure, a condition where the heart does not pump effectively. People with heart failure often experience shortness of breath that worsens when they sleep on their left side, Salas said, leading many to prefer their right.
Upright Sleeping
Ideally, 20-30 degrees is considered about right for most seniors. One of the benefits of sleeping with the head above the body is that it can significantly minimize the risks of snoring and apnea-related breathing problems. If positioned correctly, upright sleeping can relieve body aches and pains.
Plus, the weight of the intestines hangs away from the inferior vena cava which is the veins that bring the blood back to the heart. So overall, sleeping on your left side improves your overall heart function by reducing the pressure on the circulatory system.
Per Vastu, the most recommended and healthy sleep position is to align the head towards the south and the feet towards the north. This is the best direction to sleep because it is said to align perfectly with the Earth's magnetic field. It imparts positive energy and aids in restful sleep.
It is always good to have space on both sides of the bed. If there is one side bed it indicates a block of energy in a relationship. The right side is male energy and the left side is female energy. Hence wife should always sleep on the left side of the husband.
Right-Side Sleepers Have More Pleasant Dreams
Left-side sleepers also tended to have more nightmares compared with right-side sleepers, though stomach or back sleepers were not surveyed.
Side sleeping is generally considered the best position for breathing. Sleeping on your side naturally keeps your airway open. As a bonus, it's often recommended because it can also keep your neck and spine aligned to reduce back pain.
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these positions, it's easier to keep your spine supported and balanced, which relieves pressure and enables your muscles to relax and recover.
The blood vessels that return blood to the heart are on the right side of the body, so sleeping on this side may compress them and lead to slower circulation. This is why people may be advised to sleep on their left side.
On average, Japanese sleep about 7 hours and 20 minutes a night, - the least among 33 OECD member countries. And the number of insomniacs is growing. But even as more people suffer from insomnia, help can be hard to find.
To 100% fall asleep, focus on consistent sleep hygiene (same schedule, dark/cool room, no screens/caffeine/alcohol before bed), practice relaxation like the 4-7-8 breathing technique or progressive muscle relaxation, and if awake for 15+ mins, get up and do something calm until sleepy, rather than forcing it, to build a strong bed-sleep association.
Signs of poor core sleep (deep, restorative sleep) include waking up foggy, daytime fatigue/energy crashes, poor concentration, irritability, frequent illness, memory issues, and mood swings, indicating your brain and body aren't fully repairing and consolidating memories. You might also experience increased sugar cravings, slow muscle recovery, and a weakened immune system.
Sleeping without a pillow may help some people who sleep on their stomachs, but it's not a good idea for everyone. Side or back sleepers often find that sleeping without a pillow puts pressure on their neck and back. This can reduce the quality of sleep and lead to back pain and neck strain while sleeping.
Sleeping on your front is considered unhealthy because it can inhibit breathing and cause irregular curvature of the spine. The turning of the head to one side when sleeping in this position is another cause of such a curvature. All of this can lead to inflammation and pain in the neck muscles in addition to back pain.
There are also cases where sleeping on the same side could cause the inflammation that leads to bursitis. Symptoms include: pain and stiffness along the neck and upper back. Pain worse with movement.