Do You Sleep on Your Back or Side? Here's The Research on 'Optimal' Sleep Positions

William Dement, a renowned sleep researcher at Stanford University, is quoted as saying that after 50 years of study, the only reason he can think of for why we sleep is "because we become sleepy."

Sleep certainly matters for our health and wellbeing even though it may be, as one researcher put it, "the sole major habit in quest of a function."

Do we, however, have it right? What do studies on sleeping positions say?

Is there a proper sleeping position?

The majority of people favor sleeping on their side. This is encouraging news because people who sleep on their backs are more likely to have trouble falling asleep or breathing during the night.

Most of the time, we have a tendency to shift around quite a bit at night. According to a study involving 664 sleepers, on average, participants slept on their side 54% of the time, their back 37% of the time, and their front 7% of the time.

Males are more likely to change positions throughout the night and move their arms, thighs, and upper backs than females, especially those under the age of 35.

This might not be a bad thing since it's generally a good idea to let your body move when you sleep.

Your body will monitor any pain or discomfort as you sleep and will change your position accordingly. Because of this, we typically avoid getting bedsores or pressure ulcers while living our daily lives.

Consider switching sides or purchasing a larger bed if you discover that you are unable to move because your partner (or dog) is taking up too much space in the bed.

Additionally, don't cram yourself in too closely; leave some space on either side for movement.

It's important to feel at ease. There is no credible research that offers conclusive proof of a "optimal sleep posture." The ideal sleeping position for your body depends on your age, weight, environment, activities, and whether you're pregnant.

Finding a position that both promotes sound sleep and keeps us from awakening in pain is ideal.

Even from our selected vantage point, certain layouts are preferable to others. According to one study, participants who slept with their spine rotated (such as on their side without support) experienced higher pain when they woke up.

However, it seems that side positions are still preferable to the other possibilities, even though some forms of side-sleeping may put a little strain on the spine.

What kind of cushion should I get?

For a restful night's sleep, picking the correct pillow is essential.

It has been discovered that poor head and neck support while sleeping has a significant negative impact on the alignment of the spine and leads to muscular issues like stiffness and soreness in the neck, shoulders, and back.

Fortunately, it appears that the pillow's composition has no effect on the spine. What matters are the height and the shape, not the size. For people with chronic pain, a roll-shaped cushion can lessen morning and nighttime agony, while a U-shaped pillow may help you sleep longer.

Unfortunately, science has not yet shown what the ideal mattress should be. It would be difficult to compare this over the long run because everyone sleeps differently.

There are, however, poor mattresses. Consider getting a new mattress if your bed is sagging, has lost its firmness, develops squeaky springs, or otherwise clearly displays wear and tear.

The mattress can be rotated to extend its life and enhance comfort. At least once or twice a year, this should be done.

More advice on getting a good night's sleep

Lower the room's temperature. 18.3°C (between 15 and 19°C) is the optimum temperature for sleep; lower temperatures can interfere with it.

Allow the space to have some airflow. In addition to bringing in some beautiful, fresh air, it also gets rid of any heat buildup, keeping us comfortable all night.

Some drugs, including some antihistamines, may make it simpler to fall asleep. However, stimulants like caffeine can significantly lower the quality of your sleep.

Last but not least, avoid going to bed with a full bladder as having to get up in the middle of the night to urinate can interfere with sleep.

Charlotte Phelps, a PhD student at Bond University, and Christian Moro, an associate professor of science and medicine,

A Creative Commons license has been used to republish this article from The Conversation.