So if you’re prone to this problem, or find yourself suddenly suffering from new symptoms while lying on your back, then this isn’t the pose for you. Back sleeping can cause sleep apnea or exacerbate existing cases of the disorder. But, she warns, even with a perfect pillow, this position is not great for snorers. It also cuts down on heartburn, as it keeps your head elevated above your chest.įor a back sleeper, Harris recommends resting your head on a pillow that’s thick-or thin-enough to keep your skull exactly level with your body. Back sleeping is the best option for pain management, as it allows your body to rest in a neutral position, which is great for reducing aches. If you’re naturally one of them, count your lucky sheep. Only 8 percent of people sleep on their backs. This lets you sleep with your face straight down, eliminating that crick in the neck altogether. Other doctors suggest putting a pillow underneath your forehead to elevate your mouth and nose. If you’re a stomach sleeper, Harris recommends using a flatter pillow to reduce strain on your neck. If they turn their head to one side or another to breathe, that further increases the possibility of muscle and joint pain. Because this position puts pressure on the entirety of their body, they’re at risk of numbness and tingling. Though they’re rare, the 7 percent of stomach sleepers are likely doing themselves a world of hurt. And, Harris says, tuck a pillow under your knees to better support your lower back. If you experience acid reflux or heartburn, try to sleep on your left side. She says side sleepers should buy pillows that are thick enough to support their heads, taking some of the pressure off their shoulders. But if you’re waking up in pain, you can take steps to improve your situation. Shelby Harris, a sleep medicine expert and a professor at Albert Einstein College of Medicine, says there’s no need to change your sleep position if it’s working for you. Sleeping on the left side, however, seems to keep the trap door between the throat and stomach shut, so leftie sleepers are less likely to feel the burn. Scientists think that’s because lying in this position loosens your lower esophageal sphincter, the involuntary muscles that keep acid from rising up out of your stomach and into your throat. On top of that, several studies have shown that sleeping on your right side can aggravate heartburn. It can cause shoulder and hip pain, for one. While many of them presumably do it without pain, this is not the best way to sleep. Most Americans sleep on their sides, according to the National Sleep Foundation. According to the experts, it might be time to change my sleeping position. I myself have tried purchasing a supportive mattress and pliable pillow, and I eat healthy and exercise regularly, but I still feel sore and stiff in the morning. Members of my own family are a part of this statistic: My grandma has purchased every pillow on the market to find one that supports her ever-aching neck, and my father relies on physical therapy exercises to keep his shoulder pain in check.
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