The article explores the correlation between sleeping positions and health outcomes. Side sleeping, the most common position, has implications based on the side and the individual's health status. For example, pregnant women, those with acid reflux, or those with gastroesophageal reflux disease (GERD) are advised to sleep on their left side, while those with heart conditions are advised to sleep on their right side to reduce pressure on the heart.
The position during sleep also impacts brain health. Sleeping on the right side may facilitate the glymphatic system's clearing of waste toxins from the brain. This is beneficial for people at risk of dementia or Alzheimer's. Body posture and sleep position also have a strong correlation. Side sleeping can cause wrinkles, breast sagging, and spinal issues based on body type and mattress softness. Those with hourglass figures may experience more strain.
Studies cited in the article reveal that side sleepers without sleep disorders generally sleep better than those who sleep on their backs. Frequent turning during sleep can lower sleep quality. Further studies reveal that twisted spinal positions during sleep can lead to tissue micro-damage and muscle spasms. The article suggests using a thick pillow for head and neck alignment and placing a pillow between knees to reduce lower back strain when side sleeping.
Side sleeping is the most common position but there are health implications for certain people depending on whether they lie on their left or right side.
It is advised that pregnant women and anyone who suffers from acid reflux or gastroesophageal reflux disease (GERD) or other gut problems sleep on their left side.
“This is because the stomach is lower than your oesophagus,” explains chartered physiotherapist, sleep expert and author of The Good Sleep Guide, Sammy Margo.
People with heart conditions, on the other hand, are advised to try sleeping on their right side to alleviate pressure on the organ. Studies show that when people lie on their left side the position of their heart shifts due to gravity. This causes changes in the heart’s electrical activity. Tissues and structures between the lungs hold the heart in place when you sleep on your right side.
Sleep position may also have an impact on brain health. During sleep the brain’s glymphatic system “washes” waste toxins away from the brain. There is evidence that suggests this process works better when we sleep on our right side.
“That is potentially of interest to people at risk of dementia or Alzheimer’s or any kind of neurodegenerative disease,” says Lederle.
Postural problems can occur with side sleepers depending on body shape, as Margo explains. “Women with hourglass figures sleeping on a soft mattress will sink into a banana shape and that will cause a strain on the spine and hips. While men who side-sleep can tend to get more pain in their shoulders as they get older and their muscles weaken.”
Side sleeping can also cause wrinkles and breast sagging because the skin on the face can get pressed against bedding and gravity can pull breast tissue and stretch skin.
One 2022 study by Beijing Forestry University and Chenzhou Vocational Technical College looked at the relationship between sleeping position and sleep quality. It used flexible wearable sensors to monitor sleep position and turning frequency. It concluded that subjects without sleep disorders who prefer to sleep on their side will sleep better than those who like to sleep on their back and that a higher frequency of turning during sleep will reduce sleep quality.
Another study published in 2021 looked at relationships between sleep posture, back pain and quality of sleep. It reported that positions in which the spine was twisted can cause tissue micro damage and muscle spasms. The study compared common positions such as supine (back sleeping), provocative side lying (where the sleeper twists at the hip with one leg over the other), protected side lying (where the sleeper places a hand between the thighs and crosses the other arm over the chest), and prone (front sleeping).
It concluded that while it is not known if sleep posture is a risk factor for acute onset or recurrent back pain, participants with symptoms and stiffness in the morning spent more of the night in provocative (i.e. twisted at the hip) sleep postures.
To mitigate some of the problems associated with side sleeping Margo recommends using a thick pillow to align the head and neck with your spine and placing a pillow between your knees to support your hips and reduce strain on your lower back.
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