Sleeping Position

the Best Sleeping Position

Nov 1, 2022

One of the most common questions we get from patients is: “What’s the best sleeping position?”

Considering you spend nearly one-third of your life sleeping, this is an important question to ask! Top researchers have found one of the best positions to sleep is on your side with: your head supported; shoulders centred; and a pillow between your legs. This allows for the best alignment of your spine, reducing the pressure on your neck, low back, hips, and legs. All of which leads to a more restful night’s sleep.

Why Good Sleep posture matters

Sleeping is the time where your body can maximise rest and recovery. Not only can a lack of sleep cause grogginess the next day, but chronic sleep issues can lead to depression, insomnia, and inflammation making aches and pains worse! If you have ever woken up with a “crick” in your neck, you know how taxing an awkward sleeping position can be on your spine. Maintaining a neutral position and keeping your spine in alignment overnight is an essential part of waking up energised and ready to conquer the day.

  • Chronic sleep disturbances have been linked to depression and many common pain syndromes.
  • Maintaining proper spinal alignment at night can decrease your aches and pains.
  • Sleeping on your side with your head and legs supported is the best sleep position for your spine.
3 tips
  1. Tonight, when you lie in bed, take a look and make sure your nose and belly button are in alignment. If they are, it’s a good sign your spine is in both an optimal and comfortable sleep posture.
  2. Make sure that you have the correct height pillow for your neck and head. As you lie on your side, have a friend or family member check if your neck and back are in alignment.
  3. Then, take a small pillow and place it between your knees to give your legs and hips that proper added support.

Following these quick tips will help you get into the best position to have a great night’s sleep.

science resources

National Sleep Foundation.

Harvard Health Publishing. Harvard Medical School 2018

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