When you're feeling sleepy and are just a little "clicking" away from deep sleep, chances are you won't think about the best position to sleep in at night. Instead, you'll leave it until the next morning, when the revelation about the quality of your night's sleep will come.

But why leave it to chance?

If you're interested in improving the quality of your sleep and your health, then it's a good idea to start paying attention to your sleeping position. This way, you can give yourself another chance to wake up rested and pain-free.

According to experts, the way we sleep at night affects everything in our body, from our spine to our colon, and even the brain.

So in this article, we'll take an in-depth look at the three main sleeping positions - side, back, and stomach - and share with you some tips on how to sleep better in any of them.

Let's start!

On the side

If you sleep on your side, you're in the majority, with an estimated 75% of people sleeping on their sides. In general, sleeping on your side—and especially on your left side—is a healthy way to sleep, as it doesn't put too much pressure on your organs.

But let's take a closer look at the advantages and disadvantages of sleeping on your side.

The advantages of sleeping on your side

1. Reduces snoring. If you snore or suffer from sleep apnea, sleeping on your side may be the best choice for you, as it makes breathing easier and is suitable for people with respiratory problems.
2. It helps digestion and reduces heartburn. Sleeping on your side can help with indigestion and heartburn, but only if you sleep on your left side. The reason? When you sleep on your left side, stomach acids can't travel up your throat and lungs (unlike on your right side, which is easier) because they're blocked by the muscle in your esophagus.
3. Ideal position for pregnant women. Experts say that sleeping on the side is the best position for pregnant women because it allows proper circulation of blood and nutrients to the placenta and baby.

The disadvantages of sleeping on your side

1. It can increase pressure on the heart. If you have heart problems, sleeping on your side—especially your left side—is not the best position for you. Some experts believe that sleeping on the left can put pressure on the large vein that returns blood to the heart.
2. It can reduce blood circulation. The majority of side sleepers opt for the fetal position, in which their arms and legs are close to their curled up bodies. However, the downside of this sleeping position is that it can reduce blood circulation, both in the arms and throughout the body.

Prosleep tip for side sleepers: If you often wake up with a feeling of stiffness and pain in your lower back and hips, then you need to correct your sleeping position. A great way to achieve this is to put a pillow between your knees.

This will align the spine with the hips and pelvis and prevent the tendency for the top knee to fall on top of the other, causing the pelvis to rotate.

Backwards

If you are a back sleeper, then congratulations, because according to most researchers, this position provides the healthiest and most restorative sleep. Read below for the pros and cons of sleeping on your back.

The advantages of sleeping on your back

1. Aligns the spine and neck. According to a study , sleeping on your back and side is associated with fewer spine problems than sleeping on your stomach. When you sleep on your back, your neck and spine are kept in a neutral position without strain, which reduces stiffness and pain when you wake up in the morning.
2. It does not strain the internal organs. Lying on your back is undoubtedly the best position for our internal organs as it does not allow excessive pressure and keeps them in the correct position.
3. It favors the effect of the gravity blanket. Getting a gravity blanket is a smart investment to improve the quality of your sleep regardless of the position you sleep in. However, if you sleep on your back you will immediately feel the beneficial properties of the blanket because its weight will be distributed equally throughout your body, resulting in its effect being faster. (Tip: if you sleep on your stomach or side you can choose a less heavy blanket than the one that corresponds to 10% of your body weight, in order to avoid excessive pressure on the muscles and joints. The best seller 7kg Gravity or Gravity Ice will suit you perfectly.)
4. Fewer headaches. If you occasionally wake up with a terrible neck pain and an unbearable headache, try sleeping on your back. Poor neck alignment can lead to a cervicogenic headache, a secondary headache caused by neck pain.
5. Prevents wrinkles. Some research has shown that the eccentric pressure of the face against the pillow compresses the skin and can potentially cause wrinkles. If you want to maintain the harmony of your face without imperfections, sleep on your back.

The disadvantages of sleeping on your back

1. It worsens gastroesophageal reflux. Sleeping on your back can make it easier for acid to escape from the stomach and end up in the esophagus, causing discomfort. Try propping your torso up with a pillow.
2. It worsens sleep apnea and snoring. Sleeping on your back allows the tongue, due to gravity and other factors, to cause obstruction of the upper airway and lead to sleep apnea syndrome.

Prosleep tip for back sleepers: If you're looking to upgrade your mattress, opt for a medium-firm or extra-firm mattress. Soft mattresses sink into your body and are therefore more likely to cause back and neck pain due to poor alignment.

Faces

Sleeping on your stomach is considered by many to be the worst sleeping position, especially if you have musculoskeletal problems, as it can cause neck and back problems. According to estimates, 16% of people prefer to sleep on their stomach.

The advantages of sleeping on your stomach

1. Reduces symptoms of sleep apnea. One of the few benefits of sleeping on your stomach is that it can improve snoring and sleep apnea episodes. The reason is because in the stomach-down position, the tongue is less likely to block the airway.

The disadvantages of sleeping on your stomach

1. It causes problems in the lower back and spine. When you sleep on your stomach it is almost impossible to maintain the spine in a neutral position and so over time, this pressure can negatively affect other parts of the body.
2. It puts strain on the neck. When you sleep on your stomach, you have to hold your head at a 90-degree angle to breathe, which means that after a while it can cause muscle spasms and pain. While this head position may seem comfortable for a while, if you sleep in this position in the morning, you are sure to wake up with a neck problem.

Prosleep tip for stomach sleepers: If you like to sleep on your stomach, opt for a thin pillow or no pillow at all. A medium-firm mattress is usually recommended for stomach sleepers and a slightly firmer one for those who are overweight.

Ultimately, what is the best sleeping position for you?

So, what is the best sleeping position for your health and to improve your sleep quality? The answer depends on several factors, such as your age, weight, medical history, and other health problems.

For example, if you're a 40-year-old with shoulder pain, sleeping on your side could worsen your condition and deprive you of valuable sleep. Similarly, if you're pregnant or have neck and back problems, sleeping on your stomach probably isn't the best solution.

Ideally, the best sleeping position is one that makes you feel relieved every time you lie down in bed and helps you wake up pain-free and energized. If this concept feels foreign to you after many tries, then it may be time to change your mattress.

How can I change my sleeping position?

Changing the sleeping position you've been following for most of your life will certainly not be an easy process. After all, as Aristotle said, " habit is man's second nature."

But nothing is impossible to change. We just have to make the decision. Especially when it comes to something that will improve our health and we will be able to enjoy its benefits in the long term.

Here are some tips that will help you change your sleeping position:

• The tennis ball method - This method involves sewing a tennis ball into your pajamas or t-shirt. This way, the ball will prevent you from lying on your back, thus promoting side sleeping, a position that reduces snoring.
• Try a gravity blanket - If you want to learn to sleep on your back, try a gravity blanket. It will not only help you sleep on your back, but it will also keep you on your back during the night. (Tip: If you sweat easily in your sleep, try the cool Prosleep Gravity Ice to avoid hot nights.)

Conclusion

There’s no doubt about it: the right sleeping position can have a huge impact on your health, productivity, and overall sense of well-being. Each sleeping position has its own advantages and disadvantages that should be considered in order to choose the one that will improve your sleep quality. The next step after finding the right sleeping position is to create the ideal sleeping environment.

Improve your sleep naturally!

A gravity blanket in your daily life could drastically contribute to reducing stress and fighting insomnia.

Harnessing the power of Deep Tactile Pressure , a scientifically proven stress relief treatment, the Prosleep Gravity Blanket It relaxes the nervous system and increases the levels of serotonin (the "happiness" hormone) and melatonin (the sleep hormone), while at the same time reducing cortisol, which is responsible for stress and anxiety.

After a few minutes in the embrace of the blanket, you feel safe, your body relaxes, your heart rate drops, your eyelids become heavy, and your mind calms down.

Learn how it works and upgrade your sleep today!

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