Although we change positions several times each night while sleeping, it is important to know the correct sleeping position and get used to it. This position is not the same for everyone, as the best way to sleep for the back does not coincide with the recommended way to rest when there is respiratory insufficiency or a broken arm.
What does not change is the need to keep the spine and hips properly aligned, whether you sleep on your back or on your side. Keep in mind that we spend a third of our lives, if not more, lying down. It is easier to achieve the correct position while sleeping with a firm mattress.
What is the most correct sleeping position
There are guidelines for ergonomic ways to sleep for healthy people and others that adapt to those suffering from some acute or chronic condition, but all are based on the premise that appropriate mattresses and pillows will be used.
This means that the mattress should be of medium or high firmness, but without pressure points, such as those offered by pocket spring mattresses. As for the pillows, we use the plural because often more than one is needed, sometimes to achieve the right thickness and other times to align the spine and hips.
Answering the question of what is the correct sleeping position for healthy people, without spinal injuries, convalescents, or those with a particular condition, the best is to sleep on your side, with a pillow of thickness that allows the head to rest without altering the alignment of the cervical vertebrae.
And which side is better to sleep on? In principle, it is better to rest lying on the left side because it avoids problems with esophageal reflux and allows for better rest.
Other recommended alternatives
On the right side
If you sleep on your side, lying on the right side of your body, but do not suffer from esophageal reflux, you need not worry. In any case, adopt a fetal or semi-fetal position to be more comfortable and avoid sleeping in forced poses.
If you have any issues with your left arm or shoulder, it is not advisable to sleep putting weight on the affected areas.
On your back
When we have a cold and breathe poorly, we can rest better on our backs, with the shoulders and head slightly elevated compared to the trunk. That is why there are times when you need to use more than one pillow.
If you also have cervical problems, it helps to rest on your back with a quality pillow that supports your head, neck, and shoulders. These types of pillows are usually for individual use, not adapted to double beds, and are made of viscoelastic material.
Special situations
When you have spine or hip problems, it can be a great relief for you to sleep on your side with an additional pillow placed between your knees or on your back with the corresponding extra pillow under the back of your knees. If you have doubts, ask your doctor what the correct sleeping position is for your particular injury.
People with respiratory insufficiency and those who snore or experience sleep apnea also rest and breathe better on their backs, with the trunk slightly elevated compared to the legs and hips. This is due to the physiology of the lungs and the fluids they contain. The case is identical to that of a severe cold.
If you have had surgery, always ask if there are prohibited sleeping positions during the postoperative period or if you must ensure that an operated arm is positioned higher than the rest of the body to reduce inflammation.
For these circumstances, all hospitals have adjustable beds and the possibility of incorporating supports, but when you return home, you will need to assess whether it is worth changing your bed frame or if you can meet your sleeping posture needs with pillows and cushions.
And we cannot forget the case of obese individuals. They need a mattress with at least 2 degrees more firmness on a scale of 1 to 10 compared to what would be their ideal mattress if they had normal weight. Don't worry, there are hybrid mattresses that combine rigid materials in the core, like pocket springs, and soft covers, to ensure you have the sensation you prefer while sleeping.
A good mattress should offer firmness and adaptability, but by playing with the covers, their thicknesses, and materials, it is possible to choose whether you rest on a mattress that adapts to the shape of your body as soon as you lie down or choose one that is a bit more consistent to the touch, according to your preferences.
Tips for finding the most comfortable position for you
- Whenever you have any osteoarticular problems, ask your doctor if there is any position you should avoid while sleeping.
- Otherwise, although sleeping on your side in a semi-fetal position is usually the most comfortable, each person is different. Try different ergonomic ways to sleep to see which one allows you to wake up more rested. Also include an extra pillow to experiment.
- Don't obsess if you wake up in another position, it's normal. We all move during sleep, some more than others. Sometimes we wake up all twisted. The important thing is that most of the time you spend sleeping is in a position that does not cause you pain or other discomfort and does not promote the appearance of long-term injuries.
- Firm and adaptable mattresses are also the best for those who frequently change positions while sleeping, as they ensure greater ergonomics.
In the end, the correct sleeping position is established by you by avoiding those that cause you pain because they lead to waking up with aches, interrupted sleep, poor circulation, or gastroesophageal reflux. When you have any spinal injury or after surgery, always ask your doctor if you need to avoid certain positions while sleeping.
In all cases, you must ensure that you use a good mattress and a good pillow or pillows, and replace them when necessary. Although it may not seem like it, this can do more for you than insisting on sleeping in a certain position that is not comfortable and you will likely abandon as soon as you fall asleep.