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Is It Better To Sleep On Left Or Right Side

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Is It Better To Sleep On Left Or Right Side?

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Positioning Tips For Sleeping On Your Stomach

Always try to avoid sleeping on your stomach. But if you cant sleep any other way, try to incorporate these tips:

  • Alternate the way you turn your head often to avoid neck stiffness.
  • Dont hitch your leg up to one side with a bent knee. That will only wreak more havoc on your back.
  • Be careful not to tuck your arms underneath your head and pillow. It could cause arm numbness, tingling, or pain, or anger your shoulder joints.
  • Place arms in a goalpost position instead.

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Benefits Of Side Sleeping

Side sleeping is healthy for the heart as it reduces the risk of snoring and acid reflux. There are basic variations for this sleep position, namely: fetal position, yearner position, and log position. However, sleepers usually switch positions throughout the night, such as from stomach to side position.

Pro Tips For Sleeping On Your Side

medical science

Many of us actually already favor side sleeping. A 2017 study deduced we spend more than half of our time in bed in a side or fetal position. If youre a side sleeper, you likely do a little flip-flopping during the night. Thats fine. Just try to start out on your left side to pamper your gut.

Directions for side sleeping

Measure the length between your neck and the end of your shoulder, Fish says. Find a pillow that supports this height so that your head and neck can stay aligned with your spine.

  • Find a pillow that fits your collarbone structure.
  • Place a firm pillow between your knees to stack your hips and support your lower back.
  • Make sure the pillow is firm enough to avoid collapse.
  • Hug a pillow as well so that you have a comfortable place to rest your top arm.
  • Keep your arms parallel to each other and at or below your face.
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    Get Into A Symmetrical Side Sleeping Position

    Symmetrical side sleeping is preferable to asymmetrical side sleeping. Supporting the natural curvature of your spine, from your head to your hips, helps prevent any aches and pains in the morning.

    1. Lie on your side with your head on the pillow.2. Ensure your chin and neck are aligned in the center of your shoulders, and your shoulders are in line with your hips.3. Keep your head looking forward, so your chin does not tilt down to your neck or twist to the side.4. Keep your arms and hands aligned with each other, either by your sides or slightly in front of you.5. Consider placing a small pillow between your knees to relieve pressure on the hips and prevent your knees from collapsing onto each other.

    Many side sleepers opt for a fetal position, with their legs bent and curled in toward their chest. This position can relieve pressure in the back. Curling up too tight in this position, however, can make it more difficult to breathe.

    Pregnant people may find placing pillows under the abdomen and between the legs relieves additional pressure. Placing another firm pillow or rolled up blanket at the small of the back can help prevent additional discomfort.

    Sleeping On Your Belly Is Bad News

    Stomach sleeping is the big no-no when it comes to slumber poses.

    If you are sleeping on your stomach and notice you are suffering back pain, there probably is a reason, Fish warns us. Since the majority of the weight of the human body is around your center, that core pushes into the sleep surface further and basically puts strain on your spine in the wrong direction, causing back and neck pain.

    The only benefit to a downward-facing sleep position is that it may help keep your airways open if you snore or have sleep apnea. However, a side option is better.

    Pro tip for stomach sleepers

    If you find it hard to minimize stomach sleeping, use a flat pillow or none at all. Tuck a pillow under your pelvis to help relieve pressure.

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    How You Should Sleep If Youve Had Heart Failure

    If youve had heart failure, you should speak with your doctor about any sleeping positions that you should avoid.

    Sleeping on your right side may be the best option for people with heart failure. Although some people think sleeping on your right side could restrict blood flow back to the heart, theres not enough evidence to prove that its harmful.

    If you dont have sleep apnea or any breathing problems, sleeping on your back may also an option for you.

    A 2015 study examined the effects of lying face-up in participants with stable chronic heart failure. The researchers found that lying face up was associated with poorer blood oxygenation, respiratory mechanics, and blood movement compared to sitting.

    Sleeping on your stomach may alleviate sleep apnea and snoring, but can also cause neck or back pain. Untreated sleep apnea is associated with an increased risk of heart failure , and many people deal with both.

    If you have an implantable cardioverter defibrillator , you may find it more comfortable to sleep on the opposite side that its implanted. Most of ICDs are located on the left side.

    Drawbacks Of Sleeping On Your Side

    Is Sleeping On Your Left Side Healthier Than Sleeping On Your Right Side?

    Sleeping on your side can offer many benefits, especially if you have recurring back pain or sleep apnea. Still, your body may prefer a bit of variety throughout the night to prevent pain in other areas of your body. This could entail starting on one side and then shifting over to the other.

    Its also important to be mindful of your chin placement by keeping your head up on the pillow. Tucking your chin toward your chest will create neck pain.

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    Put A Pillow Between Your Knees

    One of the easiest ways to relieve pressure points as a side sleeper is to stick a pillow between your knees.

    Pain in the legs and back is common among side sleepers because of a lack of support. When you sleep on your side, the lower half of your body is supporting the weight of your opposite side. When it comes to your hips and legs, your body takes on a buckled-leg stance all night which is bad for your joints.

    Putting a pillow between your knees straightens your hips into healthy spinal alignment, reducing pressure on your back and throughout your body. Something as easy as straddling a pillow can offer near-instant pressure relief to help you get a great nights sleep.

    Which Side Should Pregnant Women Sleep On

    Now that weve talked about which side is best for digestion and stomach ache relief lets discuss which way pregnant women should sleep while they are pregnant. Doctors have found that pregnant women sleep best on their left side, to help with the flow of blood to the heart. In addition, side sleeping on your left allows for a better oxygen flow to the baby.

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    For Pregnant Ladies Which Side Is Actually Better

    Pregnant women are generally advised to sleep on their sides, but more particularly on the left side. This is important to provide maximum blood flow.

    According to experts, a pregnant woman should always sleep on the left side. Why? For starters, the pressure of the added frontal weight has on the back can be lessened. Spinal pressure is also reduced to ensure a more comfortable sleep. It improves the flow of blood to the uterus and fetus, as well as facilitate a smooth flow of nutrients to provide all the necessities of the baby. Try bending your knees and placing a pillow between the legs.

    Verify: Is Sleeping On Your Left Side Healthier Than Sleeping On Your Right

    Why Sleeping on Your Right Side Might Be Hazardous to Your ...

    SAN ANGELO, TX Getting a good night’s sleep is important to almost all of us, and waking up on the right side of the bed helps us get through the day a lot smoother.

    So we all sleep in different position. Whether it be our side, our back, or on our stomachs. I spoke to a doctor who says yes, sleeping on your left side is better for your health compared to sleeping on your right. Dr. Drew Wallace says most physicians will especially recommend this for pregnant woman.

    “Left is right if they lay on their left side, said Wallace. Normally, the baby is getting better blood flow and usually the mother is getting better blood flow on their left side.”

    So it boils down to better blood flow when it comes to sleeping on your side.

    However, Wallace says side sleeping isn’t the best option overall.

    “The best way to sleep is flat on your back, said Wallace. In that position your back is closest to the bed so you have less gravitational pull on your body.”

    But, he says people with breathing problems or acid reflux may find it difficult to sleep on their back.

    And it can also causes snoring.

    “Of all the positions side sleeping, back sleeping, stomach sleeping, the worst is stomach sleeping,” said Wallace.

    That is due to the spine being farther away from the bed, where gravity takes its toll and stresses the spine and neck overtime.

    In Other News

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    Find The Right Mattress Firmness

    If you suffer from side sleeper shoulder pain or arm pain while sleeping, you may need to adjust your mattress firmness to accommodate your side sleeping position.

    Side sleepers benefit from a soft mattress or medium-soft mattress. This allows the shoulders and hips to sink into the mattress, bringing the spine into alignment. If your mattress is too firm, it will put pressure on your hips and shoulders while forcing your spine to arch or bend. The result? Youll deal with constant arm pain from sleeping, shoulder pain, and lower back pain, too.

    Luckily, finding the right mattress firmness is pretty easy. Almost all mattress companies adhere to the same firmness scale, which measures firmness from 1 to 10 . Side sleepers should choose a mattress around 5-6. Anything under a 4 might feel too soft, causing your spine to bow in the opposite direction.

    The Purple mattress may be the best bed for side sleepers of all sizes, especially if youre wondering why your shoulders hurt when sleeping. The Purple Grid, Purples patented hyper-elastic polymer comfort layer, has the perfect balance of contouring comfort and support to perfectly align a side sleepers body from head to toe.

    Purple mattresses come in a variety of mattress models to accommodate all side sleepers and are available in multiple mattress sizes. The PurpleĀ® Hybrid and PurpleĀ® Hybrid Premier are especially well-suited for side sleepers.

    Which Side To Sleep On For Stomach Ache

    If youve got a stomach ache, sleeping on your side can help. The best way to lay on your side for stomach ache pain relief is to sleep on the side that isnt hurting you, curled up in a fetal position. This will help carry the pain from the tummy ache away from where you can only feel it on one side. If you have a lot of pain in your stomach or spine, you may want to alternate sleeping on both sides for a few days until your body gets used to it.

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    Which Side To Lay On For Digestion Issues

    In addition to helping with stomach aches, according to Medical News Today you should also sleep on your left side if you have digestive problems. Digestion is a very important part of our body, and sleeping on your side relaxes the throat, stomach, and intestines. If you want to try this method to help with digestion, make sure that your bed is not too soft or too hard, as this can make it harder for you to digest while you are sleeping.

    If You Experience Heartburn

    Best Way To Sleep – Right side or Left side?

    When people with GERD sleep on their left side, they experience fewer instances of heartburn than when they sleep on the right side or on their back. Not only are heartburn episodes more frequent on the right side, but they also last longer.

    Pregnant people can also experience heartburn, since pregnancy causes the digestive system to move more slowly. Sleeping on the left side can relieve their heartburn, while also making it easier for their heart to pump blood to the fetus.

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    What To Expect At Your Doctor Visit

    Your doctor will ask you about your symptoms and perform a physical exam. If youre experiencing symptoms of GERD in addition to your fatigue, your doctor may recommend an endoscopy.

    An endoscope is a long, thin, flexible tube that your doctor can lower down your throat and through your esophagus. It has a tiny camera that can send back images to a monitor that your doctor can look at during the procedure. The signs of stomach acid irritation on the lining of the esophagus may be obvious, confirming a GERD diagnosis.

    They may ask you about your diet. You should be prepared to talk about foods and beverages you consume and whether some of these may be triggers for GERD. Before you see a doctor, think about the times you had heartburn and what you ate earlier that day.

    Spicy foods may be a common and obvious trigger, but citrus fruits, chocolate, and high-fat foods may also cause you problems. Your GERD triggers may differ from those that bother someone else with GERD.

    Your doctor will also want to know about other things that may be interrupting your sleep. Are you going to bed too late or waking up early? Are you consuming a lot of caffeine late in the day? Have you replaced your pillows within the past year, and are you comfortable in your bed? These and other questions can help your doctor better understand your sleeping behaviors and rule out environmental or behavioral factors.

    Can Sleeping Posture Predict Your Personality

    That depends on what you consider “personality.” In the 70s and 80s, some researchers claimed they could use sleeping postures to predict if someone were impulsive, feminine, anxious, self-confident–even whether they could be hypnotized.

    More recent studies have cast doubt on these theories. The research has been criticized for using “woefully small” numbers of sleepers. Many contradictions have been found between these studies as well.

    A more recent attempt to associate personality traits to body positions during sleep came up empty-handed. It showed only a “very weak relationship between sleep positions and personality,” and, using predictions from earlier models, failed to reliably predict the participants’ personality traits.

    But on the Other Hand…

    Even if earlier studies are unreliable, there may be another way that our sleep postures say something about our personalities. Some sleeping positions are associated with well-rested sleepers. Maybe people who prefer them wake up less crabby and irritable, and are more alert during the day.

    Here are some examples, using the Big Five personality traits. A group of 22,000 American and Japanese adults were measured over 10 years. The ones who slept poorly tended to become less conscientious over time. The ones who slept best were the most extroverted and the least neurotic.

    So, at the end of the day, the best sleeping position for you may simply be the one that leaves you feeling your best the next day.

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    Cleans Out Brain Waste

    Scientists just recently discovered the glymphatic system, so theres still much to learn about it. The glymphatic system eliminates waste compounds from your nervous system and may assist in distributing other compounds such as glucose, amino acids, and neurotransmitters in the brain. Researchers theorize that the glymphatic system works to prevent neurodegenerative diseases, as diseases such as Alzheimers are characterized by waste protein build-up.

    Your glymphatic system operates mostly while youre asleep, so a 2015 study sought to determine if sleeping positions had any effect on how well it worked. Researchers examined MRI images of side, back, and stomach sleepers, and discovered side sleeping had a clear advantage when it came to how well the glymphatic system removes waste products.

    The improved efficiency of your glymphatic system might be because blood flow to the head increases when youre lying on your side, as a 2019 study hypothesized.

    Is Sleeping On Your Side The Most Common Position

    7 Health Benefits You Get When You Sleep On Your Left Side ...

    Most people prefer to sleep on their side. This is supported by a study showing that children sleep on the side, back, and front equally, with a growing preference for the side position when approaching adulthood. Side-sleeping with an arm overhead is the most common sleep position, representing 55 percent of the time asleep in bed. Research suggests that the preferred side position increases with age due to a loss of flexibility of the spine.

    Patients with heart failure, however, instinctively avoid the left side position during sleep, possibly to avoid discomfort and shortness of breath. Instead, this population prefers to sleep in the right side position.

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