Research on back, side and front sleeping suggests that while some positions are better than others in general terms, there is no one-size-fits-all approach.
When we go to bed after a long day, not many of us stop to think about our sleep position or how it affects our health in the long-term. While some sleep positions are more comfortable than an individual, there is often much debate about how sleep positions can contribute to or detract from quality sleep and overall health.
Luckily, there’s plenty of research on back, side and front sleeping to know and understand how to make the most out of some much-needed shut eye.
Back sleeping: what research suggests
According to the National Spine Health Foundation, the key to sleeping well is to allow your spine to be in natural alignment. This means that back sleeping is more favourable than front sleeping as it provides more support for the neck and relieves pressure. This sleeping position is typically considered best for those who suffer from back pain or have trouble falling asleep because of it.
However, back sleeping does come without its potential downsides. According to the Sleep Foundation, sleeping on your back can worsen snoring or sleep apnea in some people. So, besides its benefits, back sleeping isn’t for everyone.
Side sleeping: the most recommended position
Side sleeping is most commonly recommended by sleep experts because it can reduce snoring as well as acid reflux and it also supports spinal alignment when done properly. To make the most out of side sleeping, many people opt to put a small pillow between the knees as this will take the extra strain from the lower back.
This sleeping position also keeps the pressure off internal organs and promotes healthy blood flow. It is especially beneficial for people who suffer from neck and back pain.
Front sleeping: what research says
According to the Sleep Foundation, stomach sleeping is, interestingly, the least common sleeping position and also the least recommended one. While it can reduce snoring and is good for sleep apnea, sleep experts urge pregnant women, people with neck and back pain as well as those who want to prevent premature wrinkles to avoid stomach sleeping.
Sleeping on your front also provides the least back support, as it twists your head and neck out of natural spine alignment. However, those who prefer front sleeping should ensure the mattress is firm enough in order to prevent your stomach and hips sinking into the mattress, pulling the spine into a U-shape.
What research really concludes on back, side and front sleeping
While back and side sleeping positions are generally more recommended than front sleeping, it’s important to remember that there is no single sleeping position that is perfect for everyone. Individual health conditions (such as back and neck pain as well as sleep apnea and acid reflux) should be taken into consideration when choosing the best sleeping position.
Finding the balance between comfort, spinal alignment and mattress support might not be an easy task but those who wish to take into consideration long-term health benefits, should be mindful of the sleeping position they choose and the level of support their mattress provides.
It’s important to remember that while sleep positions matter and have a direct influence on health, supportive sleep setup matters just as much. Better sleep starts with the right mattress. Now might be the perfect time to find a store near you and test-drive our range of pressure relieving and naturally cooling Medical Grade™ foam mattresses to kickstart your journey to healthier sleep.