You spend about 1/3 of your life sleeping– are you sleeping the right way that facilitates the best sleep possible? Are you waking up stiff with neck and shoulder pain every morning? What is the best position for sleep that will place the least stress on your neck and lower back area? Well a lot has to do with the position that you sleep in. Studies have been done that show that your sleeping position says a lot about your personality. You can sleep on your back, on your side or on your stomach. What is the best and what is the worst sleeping position? Well let’s discuss the 3 sleeping positions and how each affects you:
- Sleeping on Your Back
Sleeping on your back is great position for sleeping because you can sleep in a position that support your head and neck and lower back area. To combat any type of lower back stiffness or discomfort, sleep with a few pillows or a wedge, such as a knee elevator, under your knees for optimal comfort. If you use a cervical support neck pillow, such as the cervical traction neck pillow, you can allow your head and neck to be in the correct position where there is least stress placed on your cervical spine. This position of sleeping on your back with a cervical support pillow for the neck and positioning wedge for your lower back is the least stressful for your body. Keep in mind that you may start in this position, but for most people they move around during the night time. - Sleeping on Your Side
This is a popular position for sleeping for many people. There is a natural tendency to sleep on ones side after starting out on your back. When sleeping on your side make sure your pillow has enough support in it to keep your shoulders relaxed at. If your pillow is too low, your head will be tilting down, and if it is too high your head will be stretched uncomfortably –both of which can be very uncomfortable. That is why having a cervical support pillow that is properly sized is a good idea. The Linear Gravity Neck Pillow comes in 3 sizes- small, med and large to accomodate different sizes and frams. To make this side sleeping position even more comfortable and least stress on your body, place a pillow in between the knees that keeps your legs hip width apart. This will properly support your lower back area. - Sleeping on Your Stomach
By far, the worst sleeping position is on your stomach. Not only does it place extra stress on your cervical spine and upper back area, but it also places stress on your stomach muscles. Sleeping on stomach means your head and neck are going to be turned to one side (so that you can breathe) for a prolonged period of time, which can create stiffness by the morning. It puts strain on the cervical paraspinals and levator scapulae muscles.
Most people start sleeping in one way at the beginning of the night and shift to another position in the middle of the night. The best position for sleeping is the position that you are most comfortable in. So if you are one that snores and sleeping on your back increases that, your significant other will most likely suggest that you sleep on your side. Also, if you do sleep on your stomach and are trying to prevent that, sleep with a pillow to your side that will stop you from rolling onto your stomach. Remember, sleep is when your body heals and regenerates- find a position that is most comfortable for you to get the best sleep possible at night.
Additional Reading Resources:
- Sleep Deprivation and How it Affects More Than Your Mind
- Simple Tips to Sleep
- Choosing the Best Pillow for the Best Nights Sleep Possible
- 6 Ways to Get A Better Nights Sleep
- The Cervical Traction Neck Pillow can Reduce Snoring
- More Articles about Sleep on the Neck Pain Support Blog
- What your Sleeping Position Says about your Personality
Photo Source: The Business Insider: Sleeping Positions
Visit Arc4life.com for your online selection of cervical supports and cervical traction products for relief of stiff neck, and neck pain 
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Try using Pillowwraps® pillowcases on your regular pillows. This will turn it into an open ended bolster pillow. You can elevate your head, legs and feet. It also cushions the various parts of the body. I use to have neck problems, as well as my arms and legs falling asleep. With Pillowwraps®, I don’t have that problem anymore.
I use to sleep all the time on my stomach, until I started to use a body pillow. They can wrap around me and prevent the common roll over to the stomach. I was a skeptic at first, thinking I could never get off my stomach. Then after the first night with a body pillow I was kept on my side and found the next day with more energy and my back felt great. My wife also used it when she got pregnant and it really supported her belly and knees, kepping her in comfort.
I’m afraid I like to sleep on my stomach and I pay for it every morning. Recently I got a body pillow to help me stay on my side. It’s working great!
I keep getting neck ache through sleeping and it is slowly getting worse.
I have followed your tips and to no avale, any further tips?
Hi Terry, Thank you for reading the neck pain support blog. Sleeping position is just one aspect of getting a good night’s sleep. Have you tried to use a cervical support pillow and a positioning pillow under your knees? Also I would recommend neck exercises every morning. Finally, go to a chiropractor- get an examination for your cervical spine. You may have misalignments that need to be corrected. They can also give you stretching and strengthening exercises that will help you as well.
How to Get a Restful Sleep When You Are Suffering with Neck Pain
http://www.neckpainsupport.com/2010/10/neckpainwhilesleeping.html
Stretching Your Neck For Pain Relief
http://www.neckpainreliefkit.com/neck-traction
Terry, NJ is correct and I hope you take her advice. You’d probably be surprised to find out just exactly where your neck pain is coming from. Of course the best thing to do is see a chiropractor
my dad has really bad back problems do you think it is from the way he sleep?
From last week I am suffering from bad neck & cervical pain, is it because i sleep in wrong pose & i dont take pillow?? i am taking pain killer to get rid off this pain….pls advice.
Definitely great content about Sleeping Position, it’s helpful advices.
And I do agree that Sleeping on Your Stomach is the worst sleeping position.