This is the Best Sleep Position
Vincent E. Cording Longevity Mentor and Author
Over 50? Energy lapsing in the afternoon, more aches & pains, slowing metabolism, changing hormones, hard to sleep all night? I help my high achieving clients overcome these challenges & rediscover their vitality.
The Best Sleep Position: Optimizing Rest for Health and Longevity
Sleep is recognized as a fundamental pillar of longevity, along with balanced nutrition, regular exercise, stress reduction, social interaction, and targeted supplementation. However, one crucial question remains: does the way people position themselves during sleep—both when they fall asleep and as they move throughout the night—affect sleep quality and, by extension, overall well-being? The Research says yes.
Half a Century of Sleep Research
Despite decades of investigation, the purpose of sleep remains somewhat elusive. Dr. William Dement, a renowned sleep researcher from Stanford University, famously remarked that the only definitive reason humans sleep is "because we get sleepy." Although sleep’s function may still be debated, its importance for health and wellness is indisputable. But are people sleeping in the most effective way?
What Research Says About Sleeping Position
The majority of individuals naturally sleep on their sides, a trend that carries benefits. Side-sleeping is generally associated with fewer sleep disruptions and fewer breathing difficulties compared to sleeping on the back.
A study analyzing the sleep patterns of 664 participants found that, on average, 54% of their time in bed was spent on their side, 37% on their back, and 7% on their stomach. Notably, younger men under the age of 35 exhibited the most restlessness, with frequent position changes and movements involving their arms, thighs, and upper backs throughout the night.
The Role of Movement During Sleep
Changing positions during sleep appears to be beneficial. Natural movement allows the body to respond to discomfort and relieve pressure, preventing issues such as bedsores (pressure ulcers) under normal conditions.
Sharing the bed with a partner, child, or pet can limit freedom of movement, potentially affecting sleep quality. In such cases, switching sides or upgrading to a larger bed may help. Additionally, those who use sheets and blankets should avoid tucking themselves in too tightly, ensuring they have room to shift positions comfortably during the night.
The Importance of Comfort in Sleep
Personal Factors Affect Sleep Position
There is no single “perfect” sleep position that guarantees a restful night for everyone. Factors like age, weight, sleep environment, activity levels, pregnancy, and bed-sharing arrangements influence which position works best. The key is to find a position that promotes comfort and prevents waking up with pain.
Reducing Morning Discomfort
While side-sleeping is generally beneficial, it is not without drawbacks. Sleeping with an unsupported rotation of the spine, common in some side positions, can lead to morning discomfort. However, research suggests that side-sleeping still surpasses sleeping on the back or stomach in terms of reducing sleep disruptions.
Pillows: A Critical Aid for Sleep Position
Choosing the right pillow is essential for maintaining spine alignment and preventing neck, shoulder, and muscle pain. Pillow height and shape are more important than the material, according to studies. For example, U-shaped pillows can extend sleep duration, while roll-shaped pillows are known to alleviate morning and nighttime discomfort.
The Right Mattress: A Key to Restful Sleep
Although science has yet to determine the ideal mattress, identifying a poor-quality one is straightforward. Mattresses that sag, lose firmness, develop noisy springs, or show signs of wear should be replaced. Rotating the mattress three to four times annually can also enhance comfort and prolong its lifespan.
Additional Sleep Optimization Strategies
Tracking Sleep with Technology
Sleep trackers are valuable tools for understanding individual sleep patterns. By tracking light, deep, and REM sleep, as well as wakefulness, these devices provide insights into factors affecting sleep quality. Many people assume they sleep soundly for seven to eight hours, only to discover discrepancies when using these trackers. Experimenting with different sleep positions, pillows, and environmental settings—such as lighting and temperature—becomes more effective with data from these devices.
Creating Darkness for Better Sleep
Exposure to light affects the production of melatonin and cortisol, two hormones that regulate sleep and wakefulness. Blackout curtains are ideal for maintaining darkness, but for those who travel frequently or find them impractical, eye masks offer a cost-effective alternative. Travelers should avoid using free airline masks, opting instead for more effective ones, which can often be purchased for as little as $13.
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Optimizing Bedroom Temperature
Temperature plays a critical role in sleep quality. Research by Dr. Matthew Walker highlights that a drop in core body temperature by about 1°C (2 to 3°F) is necessary to initiate sleep, making it easier to fall asleep in cooler environments.
Maintaining a room temperature of around 18°C (64.4°F) is recommended, and a bedside thermometer can help monitor the setting. Walker also suggests taking a warm shower before bed, as it encourages heat dissipation through the extremities, cooling the core body temperature and promoting sleep.
Managing Medications and Stimulants
Medications and supplements can significantly influence sleep quality. Some antihistamines and sleep aids promote restful sleep, while stimulants such as caffeine and alcohol can impair it. A sleep tracker helps monitor how these substances affect individual sleep patterns, enabling informed adjustments.
In conclusion, there is no universal answer to the best sleep position, as individual needs and preferences vary. However, side-sleeping generally offers the most benefits. Using supportive pillows, maintaining an appropriate mattress, and ensuring freedom of movement all contribute to improved sleep quality. By tracking sleep patterns and optimizing environmental factors such as light and temperature, individuals can enhance their sleep, leading to better health and well-being.