By giving a little thought to positioning your body and bed, you might find your slumber is even sweeter. “The sleep environment is something that can easily be fixed,” Salas says. Location matters: Position your bed so you aren’t facing distractions such as a desk stacked with work or a blinking light.But open the curtains (or head outside) in the morning to reset your internal clock. Close the blinds: Use curtains or blinds to keep the room dim at night.Clean sheets: Wash sheets frequently and vacuum the mattress to rid it of dust and dander that can cause allergies and impair your sleep.A bolster or pillow supporting the legs could ease pain in the lower back.ĭon’t underestimate the importance of optimizing your bedroom to help you get a good night’s sleep. If you have neck or shoulder pain, a supportive pillow designed to cradle the neck could be helpful. Choosing soft-versus-hard is just a matter of preference, but aim for something supportive, she says. Salas recommends replacing old mattresses and pillows. If those concerns don’t apply to you, you can let comfort be your guide, Salas says.īut sleep position isn’t the only thing to consider when going for a comfortable night’s sleep. “If you’re concerned about wrinkles, it’s another reason to sleep on your back.” “Over time, that can lead to breakouts or cause chronic changes to the skin,” Salas says. Appearance: If you sleep on your side or stomach, you’ve probably noticed creases on your face when you wake up.That’s true for people who have gastroesophageal reflux disease (GERD) and for people who have heartburn for other reasons, such as pregnant women. Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says.Positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea, Salas says. Snoring and sleep apnea: Obstructive sleep apnea causes the airways to collapse during sleep, leading to pauses in breathing.If you have soreness in your spine, experiment with different positions and pillows to find what works for you. But many people find back sleep is helpful for alleviating low-back pain. For people with neck pain, sleeping face up can sometimes make the pain worse. Back and neck pain: When it comes to alleviating pain, sleeping on your back is a mixed bag, Salas says.“But as you get older and have more medical issues, sleep position can become positive or negative.”Ĭonsider these factors before you switch off the light:
There is no scientific study that has proven the integrity of. Pick Your Positionįor young, healthy people, sleep position is less important, Salas says. The truth is, if you look at what science says, it doesnt. Salas explains when and why position matters. “We could argue that some are better than others,” says Rachel Salas, M.D. , an associate professor of neurology at Johns Hopkins Medicine.
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