If You Have Heart Failure
Studies show that many people with heart failure naturally choose to sleep on their right side and avoid sleeping on the left side. Echocardiograms of people with heart failure show that left side sleeping impacts the way the heart functions, potentially causing discomfort.
People with heart failure should also avoid sleeping on their backs, since it puts pressure on the lungs and can contribute to sleep apnea symptoms. More than half of people experiencing heart failure also have a type of sleep apnea.
Tips To Make The Switch Successful
Changing how you sleep can be difficult. If you want to switch from stomach sleeping to side or back sleeping, there are techniques to make the switch successful. It may help to use a pillow to train your body to stay in your new preferred sleep position. Placing firm pillows, extra blankets, or a long body pillow on either side of your body can help prevent yourself from being able to easily roll over onto your stomach.
Be aware that switching from stomach sleeping to sleeping in the back and side positions might require you to obtain different pillows and even a different mattress. Stomach sleepers should use a thin pillow, if they use a pillow at all. In contrast, back sleepers often prefer a medium loft pillow, while side sleepers require a higher loft pillow that fills the distance between the neck and the edge of the shoulder. Compared to stomach sleepers, back and side sleepers prefer a softer mattress, typically in the medium to medium firm range. That said, the ideal mattress for you also depends on your body weight.
What Is The Healthiest Way To Sleep
Sleeping on your side is considered the healthiest sleeping position because it includes many benefits such as improving gut health, cleaning brain waste, reducing back pain as well as symptoms of sleep apnea, GERD, or heartburn. Sleeping on your back is also a healthy option that promotes spinal alignment.
Read Also: Does The Garmin Vivofit 4 Track Sleep
How To Sleep When Pregnant
There is endless advice to be found on the internet for mothers, however, agonizing over whats right or wrong might do more damage than not as experts now say that pregnant women can snooze in any position thats comfortable, however, opinions vary.
Many individuals in the medical field suggest that you avoid lying flat on your back, but then go on to say that if you wake up in this position, its nothing to worry about as you can see, advice is often conflicting.
According to Stanford Childrens Health, the best sleep position during pregnancy is on your left side, as this provides optimum circulation to the fetus. Further, sleeping on the left side is believed to avoid pressure on the liver. Another major advantage of the side sleeping position is that you can support your belly and legs with pillows to reduce unnecessary strain and pressure.
Also, experts agree that sleeping with the knees bent is recommended for pregnant women, as this relieves pressure from the belly, and fosters blood flow throughout the body, fetus, uterus, heart, and kidneys. However, if you find the left side uncomfortable, switching to the right should help to relieve hip pressure. If youre feeling especially tense, you may be able to find relief by tucking pillows under your belly, at the lower curve of your back, and between your legs.
Interested in exploring futher? Read our full guide for sleep during pregnancy.
Types Of Abdominal Pain You Shouldn’t Ignore
Weve all experienced abdominal pain at some point. While its often just a passing symptom you can ignore, sometimes it can be a sign theres a serious problem.
So, how do you know whether that wrenching pain is just a garden variety stomach upset that will pass as soon as that pesky gas works its way through your system or something much worse?
The clues, experts say, are in the character of the pain how long youve had it, its severity, where its located and whether there are certain symptoms accompanying it.
Don’t Miss: Can A Fitbit Detect Sleep Apnea
Use The Correct Medicines To Relieve Abdominal Pain
When used sensibly, analgesics and other over-the-counter medicines can relieve stomach pain and help you sleep better.
Anti-flatulence medicine can be very effective for pain associated with gastritis, such as simethicone and digestive enzymes.
For painful heartburn caused by gastritis and acid reflux disease, antacids, such as Gaviscon, Mylanta, and Milk of Magnesia can offer effective relief, and so can acid reducers like Pantoprazole and Ranitidine.
Stool softeners, laxatives, and enemas are most effective for stomach pain caused by constipation while cramping pain associated with diarrhea benefits from medicines such as Loperamide or Bismuth subsalicylate.
Effective treatments for spasmodic pain often caused by irritable bowel syndrome are antispasmodic medicines such as dicyclomine.
Abdominal pain from painful periods tends to respond well to non-steroidal anti-inflammatory drugs such as acetaminophen and mefenamic acid.
If these medicines dont work or work well, then you may have a more severe underlying problem, and I recommend you get evaluated by a doctor as soon as possible.
Please do not use over-the-counter analgesics indiscriminately, despite their effectiveness and availability, especially non-steroidal anti-inflammatory drugs like aspirin, ibuprofen, or naproxen.
Long-term use of NSAIDs can lead to mucosal irritation of the stomach, peptic ulcers, pain, discomfort, bleeding, and even perforation of the gastrointestinal tract.
What About Pregnant People
Sleeping on a belly is one thing when youre not pregnant. Its quite another when youre expecting. Sooner than later the position will become impossible. If youre sleeping with a bun in the oven, most doctors recommend you sleep on your side.
Sleeping on your left side has particular advantages. It improves blood flow to vital organs, including heart, uterus, and kidneys. You may also switch to your right side from time to time, so you dont put too much stress on one shoulder.
Don’t Miss: Tramadol 50 Mg Make You Sleep
The Iga Ninja Museum In Mie
Western pop culture has been in love with ninjas since the 80s and we have only grown fonder of them with time. If you find this topic intriguing or just want to learn more about the whole ninja phenomenon, then the Iga Ninja Museum is the right place for you. You can see the numerous weapons and tools used by these legendary warriors and enjoy a practical display of some of the traditional techniques and tactics. It is a lot of fun and very informative to boot, great for people of all ages.
Struggling With The Stomach Flu
Sleep on your side with your head elevated: If you find yourself vomiting a lot, then sleep on your side with your head elevated. Sleeping in this position will prevent you from choking on your own vomit if you happen to throw up while sleeping .
If you are really sick, keep a bucket and lots of water by your bed just in case. Remember, sleeping on your side will make it easier to throw up if and when the time to purge arrives.
Recommended Reading: What Should Your Blood Oxygen Level Be When Sleeping
How Many People Sleep On Their Side
Experts estimate about 41% of people sleep in the fetal position, making it the most popular sleep position by far, and its favored by twice as many women as men. About 15% of people sleep in the log position, on their side with their legs straight, while 13% sleep in the yearner position, on their side with their legs straight and their arms stretched out in front.
Meguro Parasite Museum In Tokyo
Many museums feature animal exhibits, showcasing everything from dinosaur bones and large stuffed land mammals to unusual insects, but rarely does a museum focus solely on parasites. The Meguro Parasite Museum takes humanities worst nightmares, lays them before you and provides plenty of information on each and every one. Their motto is Try to think about parasites without a feeling of fear, and take the time to learn about their wonderful world of the parasites, and there really is a lot to learn if you can get over the initial feeling of unease.
Recommended Reading: Sleep Apnea Buddy Letter Example
Back To Basics For Pain Relief
There are plenty of positives from sleeping on your back, Fish says. First off, it is easier to keep your spine aligned.
Sleeping on your back may also reduce discomfort by lessening compression and pain from old injuries or other chronic conditions.
Finding a comfortable position with any chronic pain condition can be a struggle. But starting out on your back with strategic, trial-and-error pillow support might help.
Pro tip for back sleeping
Sleep on a wedge pillow or elevate the head of your bed 6 inches. Lie with legs spread hip-width distance apart and your arms spread in a goalpost formation. Elevate your knees with a pillow.
Side sleeping is the safest choice if you snore or have sleep apnea. But an elevation method could help with these conditions if you prefer sleeping on your back. Talk to your doctor about whats best for you.
Sleeping In The Fetal Position
Side sleepers who curl inward with bent legs are sleeping in the fetal position. Sleeping in the fetal position has many of the same benefits as sleeping on the side. Research also has found that sleeping in the side position significantly reduces the frequency of sleep apnea breathing irregularities.
Unfortunately, sleeping in the fetal position may cause joint pain or stiffness for some people. To reduce the risk of discomfort, curl in a relatively loose position or with a pillow between your knees.
Recommended Reading: Vivofit 2 Sleep Tracking
Tips For The Stomach Sleepers
Despite all these warnings, some people have been sleeping in this position for their whole lives and don’t want to make a change. If you’re one of them, check out these tipsthey will help you avoid potential complications:
- Always use a thin pillow, or don’t use a pillow at all. The flatter the pillow, the less angled your neck and the head will be.View Our Guide:Top Pillow for Stomach Sleepers
- Choose a mattress for stomach sleepers. Typically, that means a slightly firmer than average bed. It will allow you to get a good night’s rest on your stomach.
- Putting a pillow under your pelvis is guaranteed to help. It will keep your back in a more neutral position, taking the pressure off your spine.
- Two to three minutes of stretching in the morning will help you to put your body back into alignment and strengthen the supporting muscles. Always start the stretching session with a little bit of warm up, and be gentle!
What Is The Best Sleep Position: Stomach Back Or Side
By Sanchita SenCertified Sleep Coach
There are three distinct sleeping positions. Most of us tend to lie on our side, but some of us sleep better on our backs or stomachs. And many of us
There are three distinct sleeping positions. Most of us tend to lie on our side, but some of us sleep better on our backs or stomachs. And many of us move between two or all three positions throughout the night.
But which of the three is the best sleeping position? Each has its pros and cons, although stomach sleeping has more drawbacks than benefits. Well go over each position, and you can decide which sounds right for you.
If you have a medical condition, theright sleeping posture can ease symptoms,Verified SourceJohns Hopkins MedicineUniversity focused on medical research that produces thoroughly reviewed health articles.View sourceand the wrong one can worsen your condition.
Different positions can lead to:
Recommended Reading: N Acetylcysteine Insomnia
Build Some Good Habits
This isnât all about what to avoid. Itâs also about positive things you can do that will ease your stomach so youâll sleep better.
Do you eat two or three big meals a day? If you do, try eating three smaller ones with healthy snacks in between. Itâs easier to digest smaller amounts. Other things you can try:
- Eat slowly and chew your food up well before you swallow.
- Buy high-fiber foods, which move through your system more quickly.
- Try to exercise before meals or wait at least an hour after a meal to work out.
- Strengthen your abs this helps prevent swelling.
- Try relaxation techniques — think yoga or meditation — that might help you better manage stress.
The Best Sleeping Position If You Snore Or Have Lower Back Pain
Find out if your sleep position is harming or helping your sleep.
Your sleep position can make or break your sleep quality — here’s how.
How you sleep is just as personal as what kind of mattress and pillow you prefer. People fall into three categories: sleeping on your side, back or stomach . But if you find yourself tossing and turning at night, disturbing your partner by snoring, or waking up more than you prefer, it may be time to take a second look at how you are sleeping.
Some sleeping positions are better for helping ensure you have a good night’s rest, especially if you suffer from complaints like snoring or other aches that can keep you up at night.
Dr. Ben Smarr is a sleep science adviser for Oura and an assistant professor of bioengineering and data science at UC San Diego. Through Smarr’s research, he’s seen that people who sleep in certain positions tend to report better sleep quality overall. Since personal preferences and health concerns are a big factor, it’s important to consult your doctor on your specific situation.
Keep reading to find out more about the benefits of different sleeping positions and how they affect different sleep issues and health concerns.
Side sleeping is best for sleep apnea since you can breathe better in this position.
You May Like: Does Fitbit Alta Hr Automatically Track Sleep
Sleep Positions For Sleep Apnea And Snoring
People with sleep apnea experience more light sleep and less deep sleep compared with people without apnea. A strong relationship also exists between a history of snoring and complaints of daytime sleepiness. Furthermore, many adults sleep with a partner, and snoring and symptoms associated with sleep apnea can negatively impact a partners’ sleep and daytime functioning. Poor sleep has also been linked to glucose intolerance, insulin resistance, and type 2 diabetes, among other negative health outcomes.
Body position during sleep may reduce snoring and improve sleep apnea. One study found that 50% of patients with mild obstructive sleep apnea and 19% with moderate obstructive sleep apnea both saw a 50% reduction in sleep apnea events by sleeping in a non-supine position. Research also has found that sleeping in the side position decreases the frequency and severity of these events in patients with obstructive sleep apnea and with central sleep apnea. Therefore, sleeping in the side position is recommended for people with both obstructive and central sleep apnea.
In addition to positional therapy, other treatment options for sleep apnea include:
- Avoiding alcohol and certain medications such as sleeping pills
- Using continuous positive airway pressure
- Treating associated medical problems
If You Experience Heartburn
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.
You May Like: Can Tramadol Cause Insomnia
Do You Sleep On Your Side
The side sleeping position is the most popular by far. It’s also known as lateral sleeping position by sleep scientists.
This position may be good for those who snore. If you have some forms of arthritis, sleeping in the side position may make you sore, though. Curling up may also prevent you from breathing deeply because doing so may restrict your diaphragm.
Side-Sleeping and Brain Waste
It’s possible that sleeping on your side could be good for your brain. Scientists recently learned that our brains clear out waste more quickly while we sleep.
Whether or not the position you sleep in influences this waste removal is unclear. But one study performed on rats suggests side-sleeping might clear brain waste more efficiently than other postures.
Although side-sleepers enjoy many advantages, one disadvantage may appear as you age. Because you press down on your face in the lateral position, this posture may both cause facial wrinkles and cause the skin on your face to expand over time.
Side-sleeping women may find that their breast ligament slowly stretches over time, causing breast sag. This hasn’t been proven scientifically, yet continues to be a concern for many. If this concerns you, a simple solution is to support your breasts with a pillow. Women with larger breasts may find it more comfortable to sleep with a bra for additional support.
Sleeping On Your Back
Back sleeping is easy on the spine because gravity keeps your body centered over it. With the right neck support from a memory foam or latex pillow, your neck should maintain its normal banana-like curve.
This can help some though not all back sleepers with sleep apnea, says Dr. Bang.
If back pain makes sleeping on your back a challenge, he suggests placing a pillow under your knees.
Used to watching TV on your back as you fall asleep? This creates poor neck posture, warns Dr. Bang, and will result in neck pain after a while.
You May Like: Antidepressants Rem Sleep