THE ESSENTIAL
- Age, weight, daily activities, pregnancy have an impact on your position during the night.
- Taking medication can affect the quality of sleep.
- One in three people suffers from sleep disorders in France.
What might be more pleasant than a good night’s sleep to be in shape? A night of sleep in a good position, answer Christian Moro and Charlotte Phelps, two scientists from Bond University in Australia. On the site The Conversationthe two researchers take stock of the best positions for sleep.
Is there a good sleeping position?
“Most people prefer to sleep on their side”, they observe. According to them, this is rather a good thing because sleeping on your back increases the risk of sleep disorders and breathing difficulties. Last May, a study showed that sleeping on your side can reduce the risk of suffering from Charcot’s disease, because this position allows better elimination of waste in the brain, compared to the position on your back or on your stomach.
But there are different ways of sleep on the side. The researchers cite the fetal position, the unsupported side position, where the person rests both knees on the mattress, and the supported side position, where the knees are overlapped. “In one study, people who rested in a position where there was spinal rotation, such as the unsupported lateral position, woke up with more pain in the morning., they point out. However, the authors insist:it seems that the side positions, in general, are always better than the other options.”
Especially since we tend to move at night and our position changes. The Australian researchers cite a study of 664 people: it showed that participants spent regarding 54% of their time sleeping on their side, regarding 37% on their back and regarding 7% on their front. “During the night, your body keeps track of any pain or discomfort and adjusts its position accordingly.“, they point out. Men under 35 seem to be the most restless: studies show that they make more movements than average during the night.
To sleep well, you need good conditions!
Christian Moro and Charlotte Phelps point out that it’s not just the position that counts. Quality sleep also requires an ideal environment. Thus, it is important to have a pillow adapted. “A lack of head and neck support at night has a big impact on spinal alignment and causes muscle issues such as neck pain, shoulder pain and muscle stiffness.”, they warn. The shape and height of the pillow matter more than its material. “A roll-shaped pillow can reduce morning and bedtime pain in people with chronic pain.”
The mattress is also important: it should be changed as soon as it shows signs of wear (sagging, loss of firmness, etc.) and rotated once or twice a year. Finally, the room must have a temperature between 15 and 19°C, and ideally, the air must be able to circulate during the night. “In addition to bringing in cool, pleasant air, it also evacuates all the accumulated heat, keeping us nice and cool during the night.”they add. All of these tips should help you spend peaceful and possibly longer nights. The ideal length of a night of sleep for an adult is between seven and nine hours.
