Top 3 Worst Sleeping Positions and How to Deal with Them

We’ve all read a guide or two on the best positions for sleep. However, following them is more complex than reading them. This is, of course, because we don’t have much control over what we do while resting. If it were a simple issue to fix, you probably wouldn’t be here reading this article.

Don’t worry, though; there are many methods to solve sleeping problems related to body positioning. Here’s a quick look at three of the worst sleeping positions and a few solutions that might work for you.

Supine or Back Sleeping

We see it all the time in movies and television shows. It’s usually people lying on their backs staring at the ceiling before heading off into dreamland. The reason it’s a common sight is that supine sleeping is the best for many people.

There are exceptions, though. People that suffer from sleep apnea or breathing problems need to avoid the supine sleeping position at all costs. The combination of the supine sleeping position and sleep apnea are related to many serious health conditions.

People with sleep apnea, who try resting supine, can run into complications such as bruxism, hearing loss, short-term memory loss, dry mouth, snoring, hypertension, diabetes, and a higher risk for a stroke, heart attack, or heart failure.

However, if you’re adamant about resting in the supine position, there are some precautions you can take to ensure a restful night. Consider visiting a doctor for a diagnosis beforehand. Purchase a supportive pillow for optimal comfort. And, if you suspect or receive a diagnosis for sleep apnea, opt for a PAP machine or alternative remedy for breathing problems.

Prone or Stomach Sleeping

Sleeping prone has an impact on breathing, as well. Unlike the supine position, however, airflow is impacted by pressure on the chest and stomach rather than the nasal canal or mouth breathing.

In most cases, the impact is less significant than supine sleeping. Instead, a common problem is neck pain. This is because the head needs to lay on its left or right side to avoid suffocation. Even when a person avoids neck pain, they can often strain back and shoulder muscles.

The potential for serious complications is less significant while sleeping in the prone position. But, if you want to stay on the safe side, consider a few of the following ideas. First, try finding a mattress that won’t put too much pressure on your stomach. If there’s enough give, you can avoid the unnecessary pushback from typical mattresses that can impact breathing.

Next, consider a memory foam pillow. Unlike alternatives, these are the best for providing enough support for your head without hurting your neck. Finally, try to avoid eating heavy meals or oversized portions before heading off to bed. The last thing you want is to apply force to your stomach after a large meal.

Left Side

People who opt for sleeping in a lateral position on their left side have potential issues to watch out for. However, before looking at those, it’s essential to consider the positive effects. This is an excellent option for individuals suffering from sleep apnea and other breathing problems.

It’s also a fantastic position for people recovering from injuries on the right side of their body. Additionally, a pregnant woman can reduce pressure on the bladder and achieve relief from back pain.

Sadly, resting on the left side isn’t an optimal choice for everyone. Where those with breathing troubles have much to gain, individuals with any vulnerable heart conditions should think twice. Resting on the left side causes a few bodily changes. The thorax can shift, and organs can move. The right lung, as a result, can apply a lot of pressure on the heart.

Another common but often less serious issue involves pressure on various nerves. This usually occurs with people’s shoulders, arms, and legs. It can lead to pain in these areas along with the hips.

If you’re intent on sleeping on your left side, there are a few things you can do to make it viable if you struggle with any of the issues mentioned above. One surprisingly simple solution for nerve pressure involves a body pillow. This can provide a comfortable place to rest your right leg and arm, avoiding much of the complications that come with sleeping on the left side.

Some people complain that their left nostril often becomes obstructed. After consulting with a doctor, you might find a solution with decongestants. Teas with ginger are also an efficient alternative.

Regarding the impact on organs and the thorax shift, there aren’t too many viable solutions. There are people that claim body pillows have a positive effect. However, you shouldn’t take action before consulting your physician.

Everyone Sleeps Differently

The three worst sleeping positions are on the back, stomach and left side. But fear not if these are your prefered positions as there are ways of making these positions work for you. Some of the solutions can be as simple as sleeping with a body pillow. Of course, everyone has a different preference. Perhaps you’ve found a way to make these positions more viable?

Bear in mind that you should always speak with a professional before making any significant changes regarding your sleeping habits. Getting proper rest is essential for leading a happy and healthy life.