Why sleeping on your back is the unhealthiest position — and the one exception when it’s actually the best
Are you on the right side of history when it comes to your sleep position?
How you sleep significantly impacts your health, affecting everything from breathing and digestion to spinal alignment and even wrinkle development.
People tend to sleep on their side, studies show.
Lying on the back is the second most common position, with stomach sleeping a distant third.
So, which are the best and worst sleep positions? The Post had snooze experts pick a side.
The worst sleep position is …
“Out of all sleeping positions, the worst one [for adults] — backed by scientific evidence — would have to be sleeping on one’s back,” Michael Gradisar, head of sleep science for Sleep Cycle, a smart alarm app and sleep tracker, told The Post.
When you sleep on your back, gravity can pull your tongue and soft palate back into your throat.
This movement can narrow your airway, increasing the chances of the vibrations that cause snoring.
Even worse, the airway can collapse, leading to breathing pauses during sleep. That condition is known as sleep apnea.
Because sleep apnea disrupts rest, it’s been linked to irritability, mental health challenges, increased insulin resistance that paves the way for diabetes, high blood pressure, heart disease and stroke.
Lying flat on your back also makes it easier for stomach acid to flow back into the esophagus, fueling heartburn.
“The best sleeping position is the one that feels the most comfortable, such that you get the most sleep,” Gradisar said.
“If the most comfortable position happens to be on your back, then lesser quality sleep is better than very little sleep.”
Still, it’s not all bad on your back — in fact, many of us started sleeping in the supine position in infancy.
The back sleep position is widely recognized as the safest way to reduce the risk of sudden infant death syndrome?because it minimizes the odds of airway obstruction.
Sleeping on your back also promotes spinal alignment, relieves sinus buildup and prevents wrinkles and breakouts because there’s less facial contact with the pillow.
The best sleep position is …
“Sleeping on the stomach, or the prone position, may cause strain on the neck and back,” Dr. Boris Gilyadov, associate medical director of The Mount Sinai Integrative Sleep Center, told The Post.
“Usually, the better position [for adults] to reduce snoring and possible?sleep?apnea is sleeping on the side (left or right),” added Gilyadov, who is also an assistant professor of medicine (pulmonary, critical care and?sleep?medicine) at the Icahn School of Medicine at Mount Sinai.
Sleeping on your side, particularly the left side, has several benefits beyond your airways.
Catching zzz’s on your left side allows the stomach and pancreas to rest in a natural position, enabling proper digestion.
And when you lie on your left side, your stomach is positioned below your esophagus, making it harder for stomach acid to flow back into the esophagus.
Sleeping on your left side can also help facilitate lymphatic drainage because the lymphatic system is dominant on the left side.
A well-functioning lymphatic system is crucial for the performance of lymph nodes and the prevention of swelling.
Plus, side sleeping can allow your spine to decompress and align properly, alleviating back pain and stiffness.
Pregnant women are often encouraged to sleep on their left side. Sleeping on the back can put pressure on the inferior vena cava, reducing blood flow to the heart and baby.
Sleeping on the left side helps maintain optimal blood flow and can minimize the risk of stillbirth.
However, there are some drawbacks to side sleeping.
This position concentrates pressure on the shoulder you sleep on, potentially leading to pain and discomfort. Plus, consistently putting one side of your face against the pillow can lead to wrinkles and breakouts.
Experts recommend placing a supportive pillow under your head and neck and perhaps a pillow between your knees to help keep your hips and knees aligned and reduce stress on your lower back.
