You already knew, of course, that sleep is incredibly important. A structurally poor night’s sleep increases the risk of diabetes, depression, and bad mood (Healthline, 2019). While a good night’s sleep improves your concentration, productivity and performance during the day. Your sleep position is an important part of this. Among other things, the way you sleep affects your:
- Blood flow through your brain
- Stability of your spine
- Hormone production
- Joints
- Oxygen supply
- Muscle function and its recovery
- Heart function and your blood pressure
We explain what a good sleeping position is, what they say about your personality and how you can improve your current sleeping position to increase your chances of waking up fit again.
The most popular sleeping positions | The best sleeping position | sleeping position for complaints (neck pain, low back pain and shoulder pain)
The most popular sleeping positions & what they say about your personality
Professor Chris Idzikowsk analyzed 6 different sleeping positions. He did this study among 1000 people (BBC, 2003). He came to the conclusion that your sleeping position is linked to personality. These are the most popular sleeping positions according to his research:
The fetus (41%)
The majority of people sleep in the fetal position. 2x as many women as men sleep in the fetal position. According to the study, these people are tough, yet sensitive.
The block (15%)
Sleeping on your side with both arms by your body, chances are you are a social person who is easy to get along with. You like to blend in with the crowd.
The Redeemer (13%)
Side sleepers who sleep with their hands stretched out in front are said to have an open personality. But they can also behave suspiciously or cynically. Once they have made a decision they will not change it easily.
The soldier (8%)
People who sleep on their backs with their arms by their sides are quiet and reserved, according to the study. They don’t like crowds or fuss, but they set high goals for others and themselves.
The free fall (7%)
Do you lie on your stomach with your arms around your pillow and have your head turned to 1 side? If so, according to the study, you are sociable and inconsiderate, but cannot stand criticism and extreme situations.
The starfish (5%)
Sea stars lie on their backs with their arms raised next to the pillow. These sleepers make good friends because they are always willing to listen to others and help others. Often they do not like to be the center of attention.
This same professor has studied how sleeping position affects your health. The free fall position is good for your digestion. While the starfish and the soldier are more likely to have a bad night’s sleep. The supine position encourages snoring.
According to the professor, most sleepers are unlikely to change their sleeping position. Only 5% of those surveyed said they sleep differently each night.
What is your sleeping position, post a comment with your sleeping position and win € 20,-.
The best sleeping positions
.Summarized from the best to the worst sleeping positions:
1. The supine position
According to the survey, only 13% of people sleep on their backs. However, this is the best sleeping position according to many scientists. Sleeping on your back allows your head, neck and spine to occupy a neutral position during your sleep. This means that there is no extra pressure on these parts of your body. Which makes it more likely that you won’t experience pain.
This sleeping position also has a cosmetic benefit, it creates relatively few wrinkles and creases when you wake up again.
Although this is a healthy sleeping position, it’s not for everyone. The supine position increases the risk of snoring and can be dangerous for people with apnea.
It is important for a back sleeper to choose a pillow that adequately supports the neck and head. The best pillow depends on your posture and mattress.
| Advantages | Disadvantages |
|---|---|
| Natural position of your spine | Increases the risk of snoring and sleep apnea |
| Less facial wrinkles | |
| Less back problems | |
| Less heartburn |
View the best pillows for back sleepers
2. The side position
.
Because your spine is straight in this position, you prevent (additional) neck and back pain. The chance of snoring is also relatively smaller in this position. For people with sleep apnea, this is therefore the best option. In addition, this position is also good for pregnant women, the supine position exerts too much pressure on the lower back.
The disadvantage of sleeping on your side is that it puts pressure on your abdomen and lungs. In addition, your shoulders and arm (if you sleep on them) must absorb the weight of your entire body. This can cause you to have a sleeping arm or worse shoulder pain. You can avoid this. Don’t place your shoulders directly under you, but move your shoulder slightly to the right to reduce the pressure on your shoulders and arm.
| Advantages | Disadvantages |
|---|---|
| Little heartburn (if you turned your head to the left) | Increased the chance of shoulder pain |
| More oxygen to your brain | Great chance of a “sleeping arm” |
| Better blood flow |
View the best pillows for side sleepers
3.The prone position
.
This sleeping position is good against snoring, but bad for everything else. Your back and cervical vertebrae can hardly form a straight line and therefore different kinds of complaints can arise, such as neck or back pain. In addition, there is a good chance that you will wake up difficult and tired.
If you still like to sleep on your stomach, pull up your knee and place a firm small pillow under your stomach/hips. This will allow your spine to assume a more natural position.
| Advantages | Disadvantages |
|---|---|
| Reduce the risk of snoring | Not waking up rested |
| Stressed vertebrae | |
| Pressure on joints in the neck and back | |
| Stiffness |
View the best pillows for side sleepers
The best sleeping position for complaints
The way you sleep can affect the severity of a complaint. Below we have listed the most common complaints that are sleep-related, along with the recommended sleeping position.
Low back pain
If you have low back pain, lying on your side with an extra pillow between your knees is a good option . This ensures that your hips and spine are more in a straight line. If you suffer from a herniated disc try the fetal position. This position creates less pressure and pain.
Shoulder pain
The best sleeping position for people with shoulder pain is the prone or supine position. In which sleeping supine is preferred. The side position is not recommended because it puts your shoulder in a difficult position and increases pressure on your shoulders.
So choose a firm and fluffy down pillow. The down provides gentle support for your shoulders and an upright posture.
Neck pain
The best position for sleepers with neck pain is on the side or back. Use a relatively low pillow if you sleep on your back. Preferably a pillow with a neck roller, so that the natural position of your neck is supported. If you sleep on your side, it is best to use a pillow that keeps your spine straight. It is also wise to place an extra pillow between your knees to increase the chance that your spine and cervical vertebrae are in one line.
When you have menstrual pain, it is best to sleep on your back with a pillow under your knees. This creates less pressure on your lower back. Sleeping on your side and stomach is not recommended because it only puts more pressure on your uterus. Source 1: https://greatist.com/happiness/best-sleep-positions Source 2: https://www.sleep.org/articles/best-sleep-position/ Source 3: https://purple.com/blog/your-ultimate-guide-to-the-best-sleeping-positions-backed-by-science Source 4: Sleep smarter, Shawn Stevenson Mensturation pain
