Studies have shown that the majority of adults transition to sleeping on their side, while kids are somewhat divided between sleeping on their side, back and stomach. Each sleeping position has its benefits and issues and this may also differ between individuals.
While you may have a preferred sleeping position, it may be affecting your health in ways that you might not expect, apart from the obvious body aches. Some people have no preferred position and cycle through different positions throughout the night. There is no best way to sleep, each person will have different requirements. Let’s explore the pros and cons of each sleeping position.
Do’s & Don’ts When You are Facing These Symptoms
When sleeping, we more often than not incur several bodily problems that we may not recognize immediately. However, these symptoms develop over time and can induce several chronic diseases in you. Here are some do’s and don’ts of sleeping positions that you need to keep in mind and which sleeping position suits you the best depending on the symptoms you may be facing. Keep reading to find out how a change in your sleeping position can benefit you.
Wrinkles – Are you looking older than your age? Maybe it’s because you’ve been sleeping with your face pressed against your pillow! Developing wrinkles prematurely is a sign that you may need to change your sleeping position and try sleeping on your back.
Side sleeping, where your body lies on your side is supposedly the most commonly reported sleeping position. This position may have some downsides, so it is not the best way to sleep but overall it is one of the more healthy sleeping positions.
Sleeping on your side has been linked to better waste removal from the brain, which in turn may lower your risk for disorders that affect the brain (such as Alzheimer’s). In the side sleeping position, your airways are less restricted allowing for better breathing while you sleep. This is beneficial for avoiding snoring issues and may also help with sleep apnea.
Side sleeping is not the ultimate position, however, since there are no sleeping positions that can be definitely called the best. One of the downsides to side sleeping, especially if you only sleep on one side, is shoulder pain when you wake up. This may also be accompanied by neck pain if your pillow isn’t allowing your head and neck to get the rest it needs.
A better mattress and pillows can go a long way to preventing the negative effects of side sleeping, as does regularly switching the side you sleep on. Also for people with chronic joint disorders like arthritis, side sleeping may put a strain on your joints.
I’m my opinion Sleeping on side is best position followed by sleeping on back while sleeping on stomach should be avoided in all age groups.
Dr. M.G. Kartheeka, MBBS, MD
Many people also choose to sleep on their back and often even if you have other preferred positions you may return to this position from time to time during the night. This position has the same effect as standing, it keeps your spine in its natural form while you rest.
By providing even and equal support to your entire upper body, it lowers any buildup of strain to one particular body part. Keeping your knees elevated with a pillow or a rolled-up towel while lying on your back is an excellent way to avoid back pain.
A potential downside is that this position may increase your risk of experiencing acid reflux symptoms when you wake up if you suffer from an acid issue. Also, though the reason is not known or understood, sleep paralysis is more common when sleeping on your back. Still, sleeping on your back is one of the more healthy sleeping positions for most people. It can be made healthier if you keep your upper body gently raised with a pillow or if you use an adjustable bed/mattress.
Additionally, sleeping on your back can improve your sleep-time breathing, may reduce acne breakouts, wrinkles and fine lines and may prevent sinus congestion. It can also help with puffy eyes and tension headaches, although this may require further studies to prove definitively. Sleeping on your back may not be the best way to sleep or the worst but it also allows you to wake up better with the sun since your face and eyes can detect the rising sun streaming into your room better from this position.
Sleeping on the side with a light and soft pillow is usually recommended for a variety of benefits including easing neck and back pain, reducing any acidity, and improving quality of sleep.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Unlike the previous two positions, sleeping on your stomach has more negatives than benefits. Only a minority of adults choose this position as their preferred sleeping style and it’s no wonder either. Stomach sleeping can cause neck, back and hip pain while also aggravating any kind of acid reflux symptoms. That is why it should especially be avoided by those who suffer from GERD.
Although sleeping on your stomach may reduce the chance of snoring and possibly sleep apnea, it is not worth the risk. Most paediatricians and doctors advise against putting infants and small children to sleep on their stomachs.
Occasionally resting on your stomach is fine but if it is your standard and preferred sleeping position, it may lead to issues in the future.
It depends on your current health condition. If you do not have issues with snoring, sleep apnea, acid reflux or GERD and you don’t have any regular aches and pains, then there is no need to do anything different. In this case, you may already be experiencing the best way to sleep and likely already have a healthy sleeping position.
On the other hand, if you find yourself waking up frequently with back and neck pains, then it is probably being caused by your sleeping position. Try your best to change your sleeping position for better sleep and avoid causing yourself any long term issues. People who move from stomach sleeping to side sleeping may find it easier to hug a pillow while they transition, as it helps to imitate the sensation of the mattress against your tummy.
Lastly, if changing your position is not working, you may need to go out and get yourself a new mattress and pillows, as these are the second most relevant causes for good or bad sleep. Always ensure that you have ample support for your back and if you sleep on your side, use a pillow between your knees to avoid hip pain. If a change in position and bedding still doesn’t help, you may need to see a doctor for further advice.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The three pillars of a healthy and fit lifestyle are regular exercise, a balanced and nutritious diet, as well as adequate sleep at night. Doctors and nutritionists have always been of a unanimous opinion when it comes to the benefits of a nutritious diet. However, there have often been debates about the benefits of good sleep compared to the benefits of physical activity. If you suffer from this common dilemma of whether to prioritize 8 hours of sleep over 1 hour of physical activity and exercise, then it is best to consider the following facts.
While exercise may be a requirement in the modern sedentary and urban lifestyle of most Indians, overindulgence in work can often lead to tiredness and fatigue. Most people tend to forego the benefits of good sleep in exchange for an adrenaline-pumping session of physical activity at the gym. While the effects of exercise on the body may be unparalleled, without the required 8 hours of sleep, you will not experience any muscle regeneration after an intense workout session.
The effects of exercise on the body have been well documented and proven for several years. Specifically for people with chronic conditions like Type 1 and Type 2 Diabetes, regular physical exercise can be highly effective in symptom management. Getting an adequate amount of sleep without any physical activity could lead to serious health complications in the form of Type 2 Diabetes, Obesity and even certain coronary heart diseases. That does not mean the benefits of physical exercise can surpass the benefits of good sleep.
Adequate amount of sleep, as well as a general physical activity both, have a positive impact on physical health. While the benefits of physical exercise include increased cardiovascular capabilities and physical fitness, the benefits of good sleep include increased physical vitality, better mental health and higher energy levels. Moreover, a minimum of 8 hours of sleep has often been deemed essential for people in competitive sports because, without proper rest, the body cannot keep up with the requirements of competitive sports. On the other hand, the effects of exercise on the body are also indispensable when it comes to maintaining good health.
The benefits of physical exercise on mental health have been avidly researched and most have concluded that physical exercise helps relieve stress and tension arising out of the monotonous pressure of daily life. Physical exercise also helps uplift mood due to the release of happy hormones like dopamine and serotonin. Therefore, it can also help to boost your self-esteem and encourage a positive and holistic outlook on life.
A healthy 8 hours of sleep, on the other hand, can help to maintain emotional and mental stability. It can be extremely helpful for people suffering from depression and anxiety as it helps to relax the mind as well as the body. Moreover, with adequate amounts of sleep, you can also see a significant improvement in your concentration power and overall mood.
To solve this common dilemma, the benefits and drawbacks of physical exercise and 8 hours of sleep need to be compared and contradicted. While the benefits of physical exercise may be important for physical fitness, it does put some physical strain and may be difficult to perform with people suffering from severe ailments. However, the benefits of good sleep can truly enhance your mental as well as physical well-being without any fatigue or extra effort.
Also Read: How to Stop Clenching Jaw: Effective Techniques and Remedies
Therefore, it is suggested that you should try to include some exercise and quality sleep in your daily routine. Even if you do not get enough physical exercise due to unavoidable circumstances, you should never skip out on 8 hours of sleep. The duration of sleep, the routine of sleep and quality of sleep are all important for good health. Both exercise and good sleeping habits bring with them a host of health benefits and you should try and avail all of them for a happy and healthy life.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
It is never too late to thank your dad for the gift of life that he helped bestow on you. This Father’s Day, acknowledge him for everything he has done for you and the battles he continues to fight for you and what better way to appreciate your warrior of a father than making sure that he pays heed to a few sensible health tips.
Keep an eye on what your dad is eating and stop him from biting into unhealthy food. Instead, make sure he fills his plate with only fresh and organic foods such as vegetables, fruits, seeds, nuts, lentils, soy products, dairy products (unless he is lactose intolerant), fishes and lean meat (if he isn’t a vegetarian).
A complete diet is a perfect mix of all the nutrients your dad needs to stay fit and fight off illnesses. But there are several factors that determine how much of each nutrient he needs. So, on father’s day, you can take him to a dietician who will draw up a plan according to your father’s requirements.
Exercise is the byword to robust health. Impress upon your dad the importance of regular exercise. Your dad might groan at the thought of working out after a long hard day of work or might lose his temper if you try to wake him up early in the morning to go for a jog, but persevere!
Even 20 minutes of exercise can shield your dad from a wide array of lifestyle ailments such as asthma, bronchitis, obesity and high blood pressure. Exercise will keep his blood pressure under check and not allow bad cholesterol levels to soar. This, in turn, will ensure that your father never succumbs to major life-threatening diseases.
So, motivate your dad to work out. And on this father’s day, you can start a new trend! Accompany him to the gym or on a run. Working out will be more fun for him if he has you for company.
Your dad needs to undergo regular health check-ups. These routine tests can zero in on an illness that is just about to set in. Early diagnosis can at times ensure a complete recovery. So, this father’s day convince your dad to consult a doctor and undergo a health check-up. The doctor might suggest some routine tests like –
If these test results are good, you will know that he is in peak shape.
Do not undermine the importance of sleep. Sleep deprivation is directly linked to illnesses such as heart attack, stroke, diabetes, heart failure and hypertension. Sleep can also save your dad from a range of psychological ailments such as stress, chronic anxiety or even grave ailments like ADHD, depression or bipolar disorder in his later years.
Encourage your dad to go to bed early every night. If necessary, confiscate his phone so that he does not stay up late watching movies. You may also purchase some essential oils that promote sleep. Make sure your father gets at least 7 hours of sleep every day.
Your dad is a warrior. But even the most resilient fighters can fall sick unless they take care of their health. So ensure that he follows all the tips mentioned above to stay hale and hearty for years to come.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
