2023-12-27 17:30:00
As you probably know, sleep plays a role a crucial role in our physical and mental well-being. And the position we adopt in bed can greatly influence the quality of our nights, but also that of our overall health. Indeed, certain positions accentuate respiratory problems, gastric reflux or even joint pain.
So what is the best position to sleep comfortably and peacefully ? We take stock with Armelle Rancillac, neuroscience researcher at Inserm and the Collège de France & Dr Marie-Françoise Vecchierini, neuropsychiatrist specializing in sleep pathologies and deputy secretary of the National Institute of Sleep and Vigilance (INSV ).
Ideal position: what is the most comfortable position for sleeping well?
As our experts explain, the ideal position for sleeping well can vary from person to person depending on individual preferences, health concerns and many other factors such as the size of the bed, the presence of a partner or an animal in the bed, etc.
In practice we all have our own sleeping habits. Some people prefer to sleep on their back, others on their stomach or on their side… It’s mostly a usual question ! Whatever the case, they unconsciously change position during the night, notes Armelle Rancillac. “And that’s actually a good thing because it allows us to limit joint pain and prevent the formation of pressure soresespecially if you tend to sleep a lot.”
Furthermore, changing position in our sleep helps regulate our body temperature: “we can shift slightly in bed and find a little freshnessespecially if you fall asleep stuck to your partner,” underlines the neuroscience researcher.
The weightless position, the most comfortable for a good night’s sleep
According to Dr Marie-Françoise Vecchierini, despite our individual preferences and our respective pathologies, there is indeed an ideal position for sleeping peacefully: the position of weightlessness ! Concretely, it consists of lying on your back, slightly raising your head and knees so that they are at heart level, explains the neuropsychiatrist. That facilitates relaxation and allows good blood circulation throughout the night.
Good to know: if you suffer from a pathology that affects the quality of your sleep, do not hesitate to consult a doctor who can give you appropriate advice!
Sleeping on your back: what are the advantages and disadvantages?
The supine position allows the spine and neck to stay naturally aligned, which has several health benefits. This position therefore allows reduce pressure on the back, shoulders and neck, helping to alleviate back pain and muscle tension. But this position also has disadvantages. Sleeping on your back can:
promote snoring ;worsen breathing problems (including sleep apnea) ;worsen acid reflux and indigestion problemssince gastric juices are more likely to flow back up into the esophagus.
Please note: remember to slide a pillow under your knees to limit the arch of your back !
Sleeping on your stomach: what are the advantages and disadvantages?
The prone position is much less recommended due to its implications on our health. Besides personal comfort, it has few advantages: sleeping on your stomach can cause excessive pressure on the spine, particularly in the neck and lower back. This can contribute to pain and tension, particularly in the neck (beware of stiff necks). In the long term, this spinal misalignment can contribute to postural problems!
Furthermore, this position can exercise some pressure on internal organs, which can lead to digestive and respiratory problems. She can also restrict blood circulation (which can cause tingling and numbness) and increase the risk of cringe (bruxism). It is therefore recommended to avoid this position and sleep on your back or, ideally, on your side.
Lateral position: what advantages and disadvantages? Which side should you sleep on?
The lateral position is generally the most recommended position for our health. Sleeping on your side can reduce snoring keeping the airways clear, which is particularly beneficial for people prone to snoring or sleep apnea. The lateral position can also help maintain the natural curvature of the spine, thereby reducing pressure on the back and neck. It can help to prevent acid reflux keeping the stomach below the esophagus and promote better blood circulation, especially if you sleep on your left side. This is also why it is recommended during pregnancy: sleep on the left side helps relieve pressure on the inferior vena cava.
This position is generally considered the best for our health. However, it does have some minor drawbacks:
If the head or one of the arms is incorrectly positioned, this can cause tension in the shoulders and arms.Sleeping exclusively on one side can possibly cause muscle imbalances or tension, especially at the hips.Finally, rubbing the face once morest the pillow can contribute to the appearance of sleep wrinkles !
Ideally, change sides regularly et place a pillow between your knees or using a pregnancy pillow will reduce pressure on your hips and lower back.
Sleeping in the fetal position: what are the advantages and disadvantages?
The fetal position, quite close to the lateral position, consists of sleeping rolled up on your side with your knees drawn toward your chest and your head tilted slightly forward. It is comfortable for many people, as long as you are not too tense to avoid muscle tension.
This position can contribute to reduce snoring, back pain and acid reflux. Like the lateral position, it is also ideal for pregnant women! However, some people may feel respiratory discomfort (especially in the case of pre-existing respiratory problems), muscle tension andtraffic problems in the arms or legs, which can cause tingling and numbness.
What is the semi-fetal position?
The semi-fetal position is a variation of the fetal position. Only difference? In a semi-fetal position, the legs are slightly less folded towards the chest. It has the same advantages and disadvantages as the fetal position and is ideal for less flexible people who are unable to completely fold their legs.
As you will have understood, the best sleeping position depends on personal preference, individual comfort and specific health needs. Dr Marie-Françoise Vecchierini.
Our tips for a better night’s sleep
To conclude, there is no universal ideal position. The main thing is to find the position that suits you. Experiment with several positions and listen to your body ! Without forgetting to establish a proper sleep routine:
Be sure that your mattress and pillows are comfortable and provide you with adequate support.Try go to bed and wake up at the same time every dayeven on weekends. Set up a relaxing routine before bed : read, meditate, listen to calm music, etc.Establish a digital curfew : stay away from screens (phone, tablet, computer) at least one hour before bedtime. “Blue light can disrupt the production of melatonin, the sleep hormone,” explains Armelle Rancillac. Create an atmosphere conducive to sleep: dim the light and now the temperature around 18 -19°C.Do not hesitate to use earplugsand eye mask or one white noise to minimize noise disturbance. If you do not have not enough space in your bedconsider getting a bigger bed or finding agreements with your partner.Limit the consumption of stimulants like caffeine or nicotine and avoid heavy meals before bedtime.Exercise regularly during the day and avoid intense workouts right before bed.Practice stress management techniques, such as meditation, deep breathing or yoga. Just before sleeping, you can also bet on le brain tapping or the 4-7-8 method.Avoid looking at the time once you’re in bedas this can increase sleep-related stress.etc.
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