Transcription
Translator: Selma Djaadi
Reviewer: Hani Eldalees
In the 1970s, psychoanalyst Samuel Dunkell proposed a peculiar, though almost entirely unsupported, theory that your sleeping position reflects your personality. For example, a preference for dozing in the so-called "royal" position indicates self-confidence, while the semi-fetal sleep means you are sensitive and balanced. Although Dunkell's ideas lack any conclusive evidence, how we sleep can affect our health. So, what is the best sleeping position?
Sleeping positions are known by countless creative names – the zombie, the mountain climber, the freefaller, the soldier – but sleep experts typically simplify them into four basic types: left side, right side, stomach, or back. Until one year of age, babies are recommended to sleep on their backs to reduce the risk of suffocation. As young children, we begin to move more during our sleep, and we usually end up on our sides and backs. This tendency to avoid sleeping on our stomachs only grows as we age. In adulthood, most people prefer side sleeping, while fewer prefer back sleeping, and stomach sleeping is generally the least favored. But of course, individual sleeping patterns are highly personal: some people sleep on their stomachs, while others cannot close their eyes unless they are stretched out on their backs.
The way we spend our night affects our bodies in numerous ways. Different sleeping positions alter the relative positions of our internal organs, which can either alleviate or exacerbate certain health problems. Other positions may leave the spine unsupported, straining surrounding tissues, and preventing the muscles of the back, hips, or neck from fully relaxing. This can then lead to stiffness and soreness in the morning.
Take, for example, the least common position: stomach sleeping. Of the four, this also tends to be the least recommended by sleep experts, as it is thought to elongate the natural curve of your spine. However, there are unique cases where lying on your stomach may be beneficial. For patients with certain respiratory conditions, for instance, it allows the back of the lungs to expand more freely.
On the other hand, people suffering from lower back pain often favor sleeping on their backs with a small pillow placed under their knees. This position allows the spine to maintain its natural curves. However, it may not be ideal for your sleeping partner. For some individuals, lying on their back can cause the soft tissues of the throat and tongue to collapse into the airway. Then, as the body attempts to pull air through it, these tissues vibrate, producing the sound we call snoring. This is also why people with sleep apnea are advised to avoid this position. This condition already involves a cessation of breathing, and sleeping on your back can increase the likelihood of the airway collapsing entirely, preventing airflow.
Today, most experts generally recommend side sleeping, especially when used with a pillow between the knees, to better align the spine. But as it turns out, which side you lie on can make a difference. For example, studies suggest that sleeping on the left side often reduces heartburn symptoms for those with acid reflux. Your stomach is primarily located on the left side of your body, so this position places it below the esophagus, allowing gravity to naturally prevent stomach acid from returning upward.
However, for people with congestive heart failure, who often experience an enlarged left ventricle, sleeping on the right side can help relieve chest pressure and improve their overall sleep quality. Clearly, there is no one-size-fits-all answer. And trying to reap the benefits of any one position can be challenging, given that most people change their positions 20 to 30 times a night without realizing it. Pillows and other sleep training devices can help you stay in one place. But fortunately, unless you have specific concerns, sleep movement is not always a bad thing. It is how your body naturally relieves pressure, responds to discomfort, and ultimately prevents injuries. So, the next time you find yourself drifting off into the freefaller, the soldier, or the zombie, you can rest assured.