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Recently, not only the importance of "sleep duration" but also the "quality of sleep" has been attracting attention, and more and more people are considering "ideal sleeping postures" to get good quality sleep. In this article, we will introduce the types of sleeping postures, their respective advantages and disadvantages, and ideal sleeping postures. Let's aim for a good night's sleep by choosing a sleeping posture and bedding that suits you!
What is a sleeping posture?
"Sleeping posture" refers to the posture you adopt while sleeping, mainly supine (on your back), side, and prone (on your stomach). If your sleeping posture is poor, it can lead to stiff shoulders, back pain, neck pain, and fatigue upon waking, negatively affecting your physical condition the next day. Conversely, sleeping in a posture that keeps your spine in a natural state can effectively relieve fatigue and help correct spinal misalignment.
During the day, whether you have a desk job or a standing job, you often put a strain on your body by maintaining the same posture. Therefore, it is important to resolve physical discomfort by getting a good night's sleep in an ideal sleeping posture.
In addition, sleep is said to have effects such as boosting immunity, stabilizing the mind, and organizing and consolidating memories. A good night's sleep can reset your mind to a clear state, leading to improved performance (productivity) in work and daily life.
Sleep is said to account for one-third of our lives. If you're going to spend that much time sleeping, you might as well improve your sleep quality with a good sleeping posture and recover from fatigue efficiently.
Types of Sleeping Postures and Their Advantages & Disadvantages
Sleeping postures are mainly divided into the following three types:
- Sleeping on your back (supine)
- Sleeping on your side (lateral)
- Sleeping on your stomach (prone)
Each sleeping posture has its advantages and disadvantages, so it's perfectly fine to go to sleep in whatever posture feels comfortable to you.
The important thing is your sleeping posture when you are in a deep sleep and how easily you can turn over. It is generally said that people turn over an average of 20 to 30 times a night, and turning over helps reset the body, such as by improving fluid circulation and adjusting spinal alignment.
Now, let's explain the overview and advantages/disadvantages of each sleeping posture.
Supine: A relaxed sleeping posture
Sleeping on your back is suitable for people with a "flat body type," which is common among Japanese people. Your entire back supports the pressure of your body weight, so there is less strain on your body and no unnecessary tension. In addition, it is said that muscles are less likely to become stiff because it is easy to move your limbs and fluid circulation is good, which can lead to improvement or prevention of rounded shoulders.
It is considered the most stable and relaxing sleeping posture, to the extent that "spending a lot of time sleeping on your back indicates comfort."
However, the tailbone is easily compressed, and for those with lordosis, the burden on the lower back tends to be greater, so choosing a mattress that allows for easy turning is important. Other risks include snoring due to the tongue falling back by gravity and blocking the airway, which is more likely to occur than when sleeping on your side.
Advantages
- Good fluid circulation reduces muscle stiffness
- Even distribution of body pressure reduces strain
Disadvantages
- Can lead to snoring
- Can increase strain on the lower back for those with lordosis
Side-sleeping: An effective sleeping posture for preventing snoring
Side sleeping is a sleeping posture suitable for individuals with narrowed airways due to obesity, enlarged tonsils, etc. It has the characteristic of "reducing snoring and making breathing easier" because the tongue is less likely to fall back and obstruct the airway.
In addition, it allows for free adjustment of the waist angle, which reduces strain on the lower back. Although there are individual differences, it is also said that sleeping on the left side can reduce the burden on digestive organs.
However, the contact area between the body and the mattress is small, and blood flow can easily become stagnant due to body pressure, so prolonged side sleeping can lead to muscle stiffness and coldness. Especially if you continue to sleep in one direction, body misalignment and pain due to compression of the shoulders and pelvis are likely to occur, so you need to choose bedding that supports smooth turning.
Advantages
- Easier breathing and less snoring
- Less strain on organs depending on the side
Disadvantages
- Can cause muscle stiffness and coldness
- Prolonged sleeping in one direction can cause body misalignment and pain
Prone: A psychologically calming sleeping posture
While not recommended from the perspective of body alignment due to spinal and neck torsion, some people find sleeping on their stomach comforting and relaxing because it warms the abdomen. Similar to side sleeping, it can reduce snoring as the tongue is less likely to obstruct the airway. Furthermore, it is said that breathing may be easier when coughing, as the heart's weight does not press on the lungs in this position.
However, sleeping on your stomach involves bending your neck and pressing your face into the pillow, which increases the risk of neck pain and stiffness upon waking, as well as facial and dental alignment issues, and temporomandibular joint disorder (TMJ). Additionally, it can compress the chest, potentially hindering lymphatic flow and leading to swelling.
Prone sleeping has many disadvantages, so while it may be acceptable for short periods like when falling asleep, it is not recommended as a prolonged sleeping posture.
Advantages
- Easier to relax
- Less snoring
Disadvantages
- Puts strain on the neck
- Risk of dental misalignment and temporomandibular joint disorder
- Can cause swelling
Is there an ideal sleeping posture?
The "ideal sleeping posture" is to maintain a spinal alignment similar to a straight standing posture (normal upright posture). Each sleeping posture has its own ideal state, which we will introduce.
When sleeping on your back, your spine should have a gentle S-curve
The correct sleeping posture when on your back is one where your spine maintains a gentle S-curve.The human spine has a gentle S-curve to make standing upright easier. Maintaining this natural spinal curve even while sleeping evenly distributes body pressure and improves blood circulation.
The spinal curve is most natural and causes the least strain on the body when it is 4-6 centimeters in a standing posture and about half that, 2-3 centimeters, when lying on your back.
When sleeping on your side, your spine should be straight and parallel to the floor.
When your head is supported at an appropriate height and your spine is straight, it can reduce the burden on your neck and shoulders. Because the body has curves, depending on the bedding, the neck and spine may bend, and the lower back may sink. To create an ideal sleeping posture, it is important to choose bedding with appropriate height and firmness that distributes the weight of your head and body and provides adequate support.
Right-side and Left-side: Their Characteristics
When sleeping on your side, it is said that the direction you sleep can affect your body differently, as your organs are not symmetrically positioned. The table below summarizes the characteristics of sleeping on your right and left sides.
| Sleeping Direction | Characteristics |
|---|---|
| Right Side | The stomach curves to the right, and sleeping on this side aligns with the stomach's curve, which can aid digestion. |
| Left Side | Reduces the burden on digestive organs, which can aid digestion. |
| Fecal matter moves from right to left within the colon. Gravity can help the fecal matter move, which can promote bowel movements. |
Additionally, it is said that sleeping on the side with your dominant arm on top can provide the brain with a subconscious sense of security, leading to improved sleep quality.
There are various theories, and individual differences exist, so it's best to prioritize your own preferences and comfort.
Tips for Sleeping Postures by Concern!
Sleeping posture is deeply related to sleep quality. You may not usually be aware of it, but if you suffer from back pain, stiff shoulders, or snoring, try a comfortable sleeping posture.
For back pain, sleep on your side.
To alleviate back pain during sleep, it is recommended to sleep on your side, slightly curled up, with a pillow or cushion between your legs. This brings your hips and legs to a horizontal level, which can ease the pain and allow you to sleep more comfortably.
For stiff shoulders, sleep on your back.
Sleeping on your back relaxes the muscles around your shoulders and improves blood circulation, which naturally helps relieve muscle stiffness. Also, for resolving stiff shoulders, having the correct pillow height is important. Check if you can breathe easily when your head is on the pillow, and if your neck is on the pillow and your shoulders and shoulder blades are firmly on the mattress.
For snoring or breathing difficulties, sleep on your side.
If you are concerned about snoring or sleep apnea, or if you have difficulty breathing, sleeping on your side is recommended. When you sleep on your side, your tongue is less likely to fall back and obstruct your airway, making it easier to breathe than when you sleep on your back.
If you absolutely must sleep on your back, you can make breathing easier by raising your head with a pillow or large cushion and bending your knees.
Summary of Sleeping Postures
The types of sleeping postures, their advantages and disadvantages, and recommended sleeping postures for different concerns that we have explained so far are summarized in the table below.
| Supine | Side | Prone | |
|---|---|---|---|
| Advantages | ・Good fluid circulation reduces muscle stiffness ・Even distribution of body pressure reduces strain | ・Easier breathing and less snoring ・Less strain on organs depending on the side | ・Easier to relax ・Less snoring |
| Disadvantages | ・Can lead to snoring ・Can increase strain on the lower back for those with lordosis | ・Can cause muscle stiffness and coldness ・Prolonged sleeping in one direction can cause body misalignment and pain | ・Puts strain on the neck ・Risk of dental misalignment and temporomandibular joint disorder ・Can cause swelling |
| Recommended for | ・Those suffering from stiff shoulders | ・Those suffering from back pain ・Those suffering from snoring or breathing difficulties during sleep | ー |
Sleeping postures are mainly divided into three types: "supine," "side," and "prone," each with different advantages and disadvantages. Therefore, it is also recommended to try different sleeping positions based on your physical concerns. Find the posture that is most comfortable for you, or invest in new bedding that supports your ideal sleeping posture, to aim for comfortable, high-quality sleep.
The Key to an Ideal Sleeping Posture is Bedding?!
Maintaining a correct sleeping posture relaxes the entire body and reduces stress. However, it's difficult to be conscious of your posture while sleeping, so choose bedding that supports your ideal sleeping posture.
Pillows that help align the S-curve of the neck
A pillow that helps maintain the ideal S-curve of your neck is recommended. The role of a pillow is to naturally support the curve from your head to your neck and fill the gap between your head/neck and the mattress or futon. Since the height of this gap varies from person to person, the appropriate pillow height also differs for each individual.
If the pillow is too high, the cervical spine will flex forward, narrowing the airway and potentially worsening snoring or leading to hypoxemia. Conversely, if the pillow is too low, the cervical spine will hyperextend, negatively affecting the joints, leading to poor sleep, and causing numbness or pain in the arms. It is advisable to find a pillow height that suits your body type and choose one that offers stability.
Choose a mattress with elasticity that allows for easy turning.
The sleeping posture that enhances sleep quality varies from person to person, depending on individual preferences and comfort. Therefore, the crucial factor is "turning over."
Therefore, a mattress that can distribute body pressure and has elasticity to support smooth turning is recommended.
If it's too firm, pressure will concentrate on your back and hips, leading to poor circulation and potentially causing back pain. Conversely, if it's too soft, your chest and hips will sink too deeply, causing your spine to curve excessively, or your back and hips will sink, putting a strain on your lower back and making it difficult to turn over.
Especially for side sleepers, where the contact area between the body and the mattress is small, the burden due to body pressure increases. Therefore, it is crucial to choose a mattress that is neither too soft nor too firm and allows for easy turning.
If you want to achieve your ideal sleeping posture, check out our recommended items!
At Brain Sleep, we develop various bedding products to meet our customers' sleep needs and concerns. Here, we introduce the features and highlights of our recommended items.
Create your ideal sleeping posture for a good night's sleep
Since each person's body curve is different, the optimal pillow height and mattress firmness also differ. Aim for high-quality sleep by choosing bedding that suits your body, so you can maintain an ideal sleeping posture whether you sleep on your back or your side.
