Sleeping on your left side is often best for digestion, acid reflux, and pregnancy, while the right side might suit those with heart issues or congestion, but generally, side sleeping (left or right) reduces snoring, and the best choice depends on your specific health needs, with left side aiding waste removal and lymphatic drainage, note experts from SleepMaker and Johns Hopkins Medicine.
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. Somers.
The healthiest sleeping position often depends on individual needs, but side sleeping (especially the left side) is generally favored for reducing back/neck pain, aiding digestion (acid reflux), improving circulation, and helping with sleep apnea by keeping airways open, while back sleeping is great for spinal alignment but can worsen snoring and reflux. Stomach sleeping is usually discouraged due to neck and back strain.
Sleeping on the right side means that the right shoulder is down while sleeping and your left shoulder is up. Potential benefits of sleeping on your right side include: Improved heart function: For those with heart failure, sleeping on the right side may put less strain on the heart.
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.
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.
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.
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.
Right side sleeping has assorted benefits for heart health, such as reducing pressure on the area and making it easier to breathe. This can help those suffering from heart complications get a more restful night sleep. It can also prevent symptoms and discomfort from getting worse.
Right-side sleeping: Can reduce pressure on the heart and improve circulation for people with heart failure. Back sleeping with a pillow under knees: Helps maintain spine alignment and reduces strain on the heart. Using supportive pillows: Helps relieve pressure on the chest and shoulders while lying on either side.
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.
Studies show that nonsymmetrical sleeping can negatively impact the structure of your spine over time. Better sleep posture can help. As the University of Rochester explains, for side sleepers, placing a pillow between your legs can help you keep your body naturally aligned and stay kind to your spine each night.
According to Neha Kashyap, reporting for the dailyRx, “Researchers from Stony Brook University found that side sleeping, compared to back or stomach sleeping, may more effectively remove brain waste and reduce the risk of Alzheimer's, Parkinson's and other neurological diseases.”
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.
Resting your arms down alongside your body is one of the most natural positions for side sleeping. It keeps your shoulders and neck in a nice, neutral line—less chance of pinching a nerve or waking up feeling twisted.
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.
Although many studies suggest otherwise, some indicate that sleeping on the right side promotes the occurrence of gastroesophageal reflux in individuals prone to it. This is due to the anatomy of the stomach, which in this position is situated above the esophagus, making it easier for stomach acids to flow back.
How can we lower our stroke risk?
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.
Sleeping on the left side is often recommended for those with high blood pressure. This position can reduce strain on the heart, improving blood flow. Adopting a suitable sleep position is a simple change. It can contribute positively to heart health over time.
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.
10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers).
Research indicates that back sleepers who sleep with their legs straight experience more pressure in the lower back. Those who sleep with their knees bent change the position of their pelvis, which lengthens the lower back and creates more space between the vertebrae.