Picture it - you’re crawling into bed after a long day. As soon as you lift the covers, lay down, and start to close your eyes, in which position are you? While there are slight variation depending on body type and comfort, all of us sleep either on our side, our stomach, or our back.
Sleep Positions Guide
Picture it - you’re crawling into bed after a long day. As soon as you lift the covers, lay down, and start to close your eyes, in which position are you? While there are slight variation depending on body type and comfort, all of us sleep either on our side, our stomach, or our back.
How Do You Sleep?
Research suggests that our ideal sleep position can impact our quality of sleep. The more comfortable for our bodies, the better night’s rest. There are pros and cons to each sleeping position, such as neck discomfort, snoring, or numbness and tingling upon waking. Find the right mattress and pillow for your particular sleep position to bring out the pros and diminish the cons of however you choose to retire for the night.
BACK SLEEPER
What to Look for in Mattress and Pillow for Backsleepers
Probably the biggest con of back sleeping is snoring, especially if you share your room or bed. In a similar being, sleeping on your back increases the risk of sleep apnea. The best case for sleeping supine come with lowering back pain. Lying straight in an almost anatomical position maintains a neutral spine. Without the twisting and contorting that side and stomach sleeping require, you limit the amount of shear and torsion on your vertebrae.
However, a poorly designed mattress or one with little support can be a nightmare. For some, the slight raise and tilt of our hips when lying on an unsupportive surface creates overarching in the back. If your hips and shoulders are sinking down, you’re actually creating more stress on your lower back. To counteract this issue, look for a mattress with firm support and a pillow that conforms to your head shape.
PROS
● Ease lower back pain
● Great for cosmetics, as you’re not pressing your face against a pillow
● Spinal and neck alignment Cons
● Increases snoring
● May increase severity of sleep apnea
CONS
● Increases snoring
● May increase severity of sleep apnea
What to Look for in a Mattress
Choose a medium to firm mattress - one that won’t sink too much in certain areas that tend to absorb your body weight overnight. Lying flat for hours at night on a softer or old, spring mattress adds pressure on joints. For example, hospital beds, which get continuous wear and tear, are known to produce pain when lying supine for long periods. They adapt by adjusting patients’ position, rather than continuously replace mattresses. But instead, you can purchase a mattress that suits your sleep style.
Foam mattress material has been shown to reduce pressure up to 30% when compared to spring mattresses. Look for a combination of close-conforming foam with the necessary firmness to relieve pressure. Heavier consumers might lean to the firmer side, as increased body weight is correlated with larger maximum pressure in the hips.
What to Look for in a Pillow
Back sleepers should choose a pillow with a high lift, but only if it provides space for the head and neck to rest. Look for a pillow with specific divots for the head and neck or enough memory foam to contour to the shape of your head. This provides the best spinal alignment for comfort at night.
If you choose a memory foam pillow, consider one that’s cooling as well. Standard memory foam tends to absorb heat and thus keep your body temperature high. Ideal sleep is in cooler temperatures. Make sure your pillow isn’t the reason you’re lying awake at night by choosing a firm, higher pillow with a cooling element.
SIDE SLEEPER
What to Look for in Mattress and Pillow for Side Sleepers
According to a recent survey, an overwhelming majority of people sleep on their side. It’s a great position for most, as it can keep our necks comfortable, ease digestion overnight, and mimics the fetal position from childhood. If you find solace in sleeping on your side, know there are lots of benefits. However, those with shoulder issues struggle to rest this way because of pain. Laying on one side at night may also produce numbness in an arm or increase the likelihood of wrinkles.
PROS
● Eases digestion
● Helps with acid reflux
● Improves circulation lower back pain
CONS
● Increases likelihood of wrinkles
● Can cause shoulder pain
● May make one arm numb Increases snoring
What to Look for in a Mattress
Side sleepers tend to prefer softer mattresses as they bolster the hips and shoulders. Unyielding mattresses cause spinal contortion as the lack of cushion results in twisting. Side sleepers need to sink gently into their mattress rather than lie on top.
However, you’ll still need to make sure there’s enough support. Too much sink can exacerbate the problem for heavier sleepers. Find one that’s exactly right, such as a softer memory foam mattress.
What to Look for in a Pillow
Side sleepers need the Goldilocks of pillows, as normal ones tend to be too soft or flat, and overly stiff pillows produce neck pain. Search for a medium-firm, memory foam pillow to resist chronic neck, shoulder, and back pain.
Get a pillow with a relatively lofty height to relieve pressure on your shoulder, but not too high that your neck is strained. Side sleepers should endeavor to find their specific memory foam pillow that produces natural spinal alignment.
STOMACH SLEEPER
What to Look for in Mattress and Pillow for Stomach Sleepers
Stomach sleepers need a lower, softer pillow and a firmer mattress. The opposite - a high, firm pillow and soft mattress - finds stomach sleepers craning their neck and arching their back at night. Sleeping this way eases snoring and can be very comfortable for some. A poorly-chosen mattress and pillow will completely ruin that comfort, so take care to select one that works for you.
PROS
● Eases snoring
● Can be very comfortable with a pillow underneath the hips
CONS
● Potential neck pain with soft mattress and hard pillow
● Can cause back pain
What to Look for in a Mattress
Stomach sleepers love their sleep position. It provides a sense of comfort and peace that allows them to drift off to sleep. It does come with the discomfort from twisting your neck in order to breathe. For most, that’s a small price to pay for a good night’s sleep. However, it’s unnecessary, as choosing the right mattress can alleviate that issue.
Most who sleep on their stomach require high support in a mattress. Any sort of sink drives their midsection down throughout the night and ruins spinal alignment. Look for a mattress that heralds its supportive qualities, and adjust your firmness accordingly. The majority of stomach sleepers will feel at home on a medium-firm or higher mattress. Preferences obviously differ by bodyweight, height, and other personal considerations.
What to Look for in a Pillow
When shopping for a pillow, stomach sleepers need to lean towards the lower side. A thinner pillow with less loft allows the head to lay naturally during sleep. Don’t confuse diminished height with weak support, though. To accommodate stomach sleepers, a pillow must support the head to keep the neck and spine in the best position for optimal sleep. Thinner, memory foam pillows coupled with a supportive mattress suit stomach sleepers best.
How Do You Sleep?
Research suggests that our ideal sleep position can impact our quality of sleep. The more comfortable for our bodies, the better night’s rest. There are pros and cons to each sleeping position, such as neck discomfort, snoring, or numbness and tingling upon waking. Find the right mattress and pillow for your particular sleep position to bring out the pros and diminish the cons of however you choose to retire for the night.
BACK SLEEPER
What to Look for in Mattress and Pillow for Backsleepers
Probably the biggest con of back sleeping is snoring, especially if you share your room or bed. In a similar being, sleeping on your back increases the risk of sleep apnea. The best case for sleeping supine come with lowering back pain. Lying straight in an almost anatomical position maintains a neutral spine. Without the twisting and contorting that side and stomach sleeping require, you limit the amount of shear and torsion on your vertebrae.
However, a poorly designed mattress or one with little support can be a nightmare. For some, the slight raise and tilt of our hips when lying on an unsupportive surface creates overarching in the back. If your hips and shoulders are sinking down, you’re actually creating more stress on your lower back. To counteract this issue, look for a mattress with firm support and a pillow that conforms to your head shape.
PROS
● Ease lower back pain
● Great for cosmetics, as you’re not pressing your face against a pillow
● Spinal and neck alignment Cons
● Increases snoring
● May increase severity of sleep apnea
CONS
● Increases snoring
● May increase severity of sleep apnea
What to Look for in a Mattress
Choose a medium to firm mattress - one that won’t sink too much in certain areas that tend to absorb your body weight overnight. Lying flat for hours at night on a softer or old, spring mattress adds pressure on joints. For example, hospital beds, which get continuous wear and tear, are known to produce pain when lying supine for long periods. They adapt by adjusting patients’ position, rather than continuously replace mattresses. But instead, you can purchase a mattress that suits your sleep style.
Foam mattress material has been shown to reduce pressure up to 30% when compared to spring mattresses. Look for a combination of close-conforming foam with the necessary firmness to relieve pressure. Heavier consumers might lean to the firmer side, as increased body weight is correlated with larger maximum pressure in the hips.
What to Look for in a Pillow
Back sleepers should choose a pillow with a high lift, but only if it provides space for the head and neck to rest. Look for a pillow with specific divots for the head and neck or enough memory foam to contour to the shape of your head. This provides the best spinal alignment for comfort at night.
If you choose a memory foam pillow, consider one that’s cooling as well. Standard memory foam tends to absorb heat and thus keep your body temperature high. Ideal sleep is in cooler temperatures. Make sure your pillow isn’t the reason you’re lying awake at night by choosing a firm, higher pillow with a cooling element.
SIDE SLEEPER
What to Look for in Mattress and Pillow for Side Sleepers
According to a recent survey, an overwhelming majority of people sleep on their side. It’s a great position for most, as it can keep our necks comfortable, ease digestion overnight, and mimics the fetal position from childhood. If you find solace in sleeping on your side, know there are lots of benefits. However, those with shoulder issues struggle to rest this way because of pain. Laying on one side at night may also produce numbness in an arm or increase the likelihood of wrinkles.
PROS
● Eases digestion
● Helps with acid reflux
● Improves circulation lower back pain
CONS
● Increases likelihood of wrinkles
● Can cause shoulder pain
● May make one arm numb increases snoring
What to Look for in a Mattress
Side sleepers tend to prefer softer mattresses as they bolster the hips and shoulders. Unyielding mattresses cause spinal contortion as the lack of cushion results in twisting. Side sleepers need to sink gently into their mattress rather than lie on top.
However, you’ll still need to make sure there’s enough support. Too much sink can exacerbate the problem for heavier sleepers. Find one that’s exactly right, such as a softer memory foam mattress.
What to Look for in a Pillow
Side sleepers need the Goldilocks of pillows, as normal ones tend to be too soft or flat, and overly stiff pillows produce neck pain. Search for a medium-firm, memory foam pillow to resist chronic neck, shoulder, and back pain.
Get a pillow with a relatively lofty height to relieve pressure on your shoulder, but not too high that your neck is strained. Side sleepers should endeavor to find their specific memory foam pillow that produces natural spinal alignment.
STOMACH SLEEPER
What to Look for in Mattress and Pillow for Stomach Sleepers
Stomach sleepers need a lower, softer pillow and a firmer mattress. The opposite - a high, firm pillow and soft mattress - finds stomach sleepers craning their neck and arching their back at night. Sleeping this way eases snoring and can be very comfortable for some. A poorly-chosen mattress and pillow will completely ruin that comfort, so take care to select one that works for you.
Rest
The bottom line is - nothing is as restorative as a consistent night’s sleep. Getting the rest both your body and mind need, however, often proves trickier than we would like. More and more of us experience sleepless nights and fatigue during the day, and modern society could be to blame.
PROS
● Eases snoring
● Can be very comfortable with a pillow underneath the hips
CONS
● Potential neck pain with soft mattress and hard pillow
● Can cause back pain
What to Look for in a Mattress
Stomach sleepers love their sleep position. It provides a sense of comfort and peace that allows them to drift off to sleep. It does come with the discomfort from twisting your neck in order to breathe. For most, that’s a small price to pay for a good night’s sleep. However, it’s unnecessary, as choosing the right mattress can alleviate that issue.
Most who sleep on their stomach require high support in a mattress. Any sort of sink drives their midsection down throughout the night and ruins spinal alignment. Look for a mattress that heralds its supportive qualities, and adjust your firmness accordingly. The majority of stomach sleepers will feel at home on a medium-firm or higher mattress. Preferences obviously differ by bodyweight, height, and other personal considerations.
What to Look for in a Pillow
When shopping for a pillow, stomach sleepers need to lean towards the lower side. A thinner pillow with less loft allows the head to lay naturally during sleep. Don’t confuse diminished height with weak support, though. To accommodate stomach sleepers, a pillow must support the head to keep the neck and spine in the best position for optimal sleep. Thinner, memory foam pillows coupled with a supportive mattress suit stomach sleepers best.
