A good night’s sleep is essential for both physical and mental health, but the position you sleep in can make a big difference. Health experts say that improper sleeping posture can gradually lead to back pain and muscle stiffness, affecting daily comfort and mobility.
Adequate and restful sleep plays a crucial role in maintaining a healthy lifestyle. During sleep, the body undergoes essential recovery processes that help restore energy and support the proper functioning of both the mind and body.
Medical reports indicate that quality sleep helps maintain hormone balance, strengthens the immune system, and improves memory and cognitive performance. It also contributes to emotional stability and overall physical fitness.
However, certain sleep habits — particularly sleeping in the wrong position — can negatively affect health over time.
Experts warn that sleeping in an improper position can put unnecessary strain on the body.
Sleeping on the stomach, for instance, places excess pressure on the neck and spine. This posture can lead to muscle tension, stiffness, and long-term discomfort in the back and neck.
Because of this, specialists often advise avoiding stomach sleeping, especially for people already experiencing back issues.
Best sleeping positions for back pain relief
Health experts commonly recommend sleeping on the back as one of the best positions for spinal health.
This position allows body weight to be distributed evenly, reducing pressure on the spine and joints. As a result, it can help minimize discomfort and support proper alignment of the body during sleep.
Sleeping on the side is also considered beneficial, particularly when a pillow is placed between the knees.
This technique helps keep the body properly aligned and reduces pressure on the hips and lower back. Maintaining a straight posture during sleep can significantly reduce strain on the spine.
Some experts recommend slightly bending the legs toward the body while sleeping on the side.
This position helps maintain the natural spacing of the spine and can be especially helpful for individuals suffering from chronic back problems.
Placing a pillow under the knees while sleeping on the back can provide additional support for the lower back.
This simple adjustment helps maintain the spine’s natural curve and reduces pressure on the lumbar region, making sleep more comfortable.
Choosing right mattress and pillow
Experts stress that sleeping posture alone is not enough — the mattress and pillow also play an important role in maintaining spinal support.
A suitable mattress helps support the body and spine properly. If a mattress becomes worn out or saggy, it may lead to discomfort and should be replaced.
Pillow choice is equally important. The pillow should not force the neck into an unnatural angle. Thin pillows are generally recommended for back sleepers, while thicker pillows are considered more comfortable for people who sleep on their sides.
Apart from sleeping position, maintaining consistent sleep habits can improve sleep quality.
Experts advise going to bed and waking up at the same time every day. This routine helps regulate the body’s natural clock, also known as the circadian rhythm.
Creating a comfortable sleep environment is also important. A cool, dark, and quiet room can promote deeper and more restful sleep.
Limiting screen time before bed
Health professionals also recommend reducing screen use before bedtime.
Blue light emitted from devices such as televisions, smartphones, and laptops can interfere with the body’s natural sleep cycle and make it harder to fall asleep.
Instead, calming activities like reading, meditation, or light stretching can help prepare the body for rest.
Experts also highlight the importance of daily physical activity in improving sleep quality.
Regular movement during the day helps the body rest more effectively at night. In addition, eating a light meal before bedtime can prevent discomfort and promote better sleep.
