WHAT POSITION to Sleep in and get the BEST NIGHT’S SLEEP?

Does the position that you use to go to sleep and then the position that you adopt most throughout the night have an effect on the quality of your sleep?

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Most people prefer to sleep on their side. This is good, as generally those who lie on their backs are more likely to be poor sleepers or have breathing difficulties during the night. Most people tend to move around quite a lot during the night. One study of 664 sleepers found, on average, that participants spent about 54% of their time in bed sleeping on their side, about 37% on their back, and about 7% on their front. Males (especially those under the age of 35) tend to be most restless, with more position shifts, and arm, thigh, and upper-back movements during the night than any other group. Changing position as you sleep may not be a bad thing; allowing your body to move during the night is generally a good idea. During sleep, your body will keep track of any pain or discomfort and adjust your position accordingly. This is why we usually avoid developing bedsores (or pressure ulcers) in everyday life. If you find you can't move because your partner, or child, or dog is taking up too much room in the bed, consider switching sides or getting a larger bed. And for those that still use sheets and blankets, don't tuck yourself in too tightly; give yourself some room to move around on either side. The truth is that there is no quality research providing clear evidence for an "optimal sleep position."
Your age, your weight, the sleep environment, your sleep partner or partners, your daily activities, pregnancy etc. all play a role in which sleep position is best for your body. We should all be able to find a position that helps us get a good night's sleep, and one that avoids us waking up in any pain. And fitness trackers can take the guess work out of this process. Even when you find the potion that affords you the best night’s sleep, some layouts are better than others. In one study, people who rested in a position where there is a rotation of the spine (such as the unsupported side position), woke up with more pain in the morning. Nonetheless, although some forms of side-sleeping may cause a bit of load on the spine, studies show that side positions, in general, are still better than the other options i.e. on your back or front. A lack of support for the head and neck during sleep has been found to severely impact spine alignment, and can cause muscle problems such as neck pain, shoulder pain and muscle stiffness. Surprisingly, the actual pillow material does not appear to affect the spine. It is in fact the shape and the height that really matters.
A U-shaped pillow may help you have a longer night's sleep, and a roll-shaped pillow can reduce morning and bedtime discomfort. Unfortunately, science has not given us an answer on what is the optimal mattress. With everyone sleeping differently, this would be hard to compare over the long term and come up with one definitive recommendation. However, there are bad mattresses. If your bed is sagging, has lost its firmness, develops noisy springs, or shows clear signs of wear and tear, you should consider changing your mattress. DISCLAIMER: This video and description contain discount codes, which means that if you use the code, I will receive a small commission.
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