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Posted by Amelia Grant on 06/25/2019

How to Choose the Right Posture for Healthy Sleep

How to Choose the Right Posture for Healthy Sleep

When sleeping, we change our body position from 15 to 25 times. If a person is under stress or the bed is uncomfortable, then this increases to more than 50 times. In this case, we often remember only the pose in which we fall asleep. The sleeping posture affects our health and some poses are not recommended. 

Which Posture Is the Best?

1. Sleeping on the side

The side pose is considered the most natural, as it has a reference to our origins. It is also called the “embryo” pose. When we lie on the side, our spine acquires natural curves, and the back rests. There is a myth that with such a pose, there is always a risk of pain in the cervical spine. However, this can be avoided by choosing a special pillow for sleeping on the side.

When you lie on the side, your whole body should visually form a straight line. In order for your spine to be in an anatomical position, choose a mattress with an independent spring block - they help maintain the natural curves of the body. When you sleep on the side, there is also a risk of wrinkles on a certain side of the face, but this can be avoided by choosing a pillow from a material with a memory effect. It takes the shape of your face, and there is no creases.

2. Sleeping on the stomach

It is easier to fall asleep on the stomach because this way our body gets warm and relaxes faster, releasing the discomfort. People who experience stress often sleep in this position. This posture has a positive effect on digestion. If you have stomach problems, this posture for sleep will be favorable. In addition, sleeping on the abdomen reduces blood pressure.


When we sleep on the stomach, our head bends strongly and, with an irregular height of the pillow, one of the vertebral arteries is compressed. To avoid this, choose a low pillow for sleeping on the stomach. We also recommend choosing soft mattresses with high orthopedic indicators - then your body weight will not put pressure on you.

3. Sleeping on the back

This is by far the most useful position of our beauty, as the face is relaxed without contact with the pillow. Sleep in this position is recommended for people suffering from scoliosis. When sleeping on the back, all muscles relax and it relieves tension, states the best back pain specialist in New York. In this position, there is an even load on the heart - a great option for hypertensive patients.


In order to fall asleep in this position, a person must be in a state of complete relaxation, he shouldn’t be disturbed by anything - flashing light from devices, thoughts, discomfort. Under the feet, you can put a roller for ease and removal of swelling.

How to Get Enough Sleep

As we see, any posture will be favorable for sleep, if you properly organize the sleeping space. Here are some more habits that will promote a strong and healthy sleep:


  • Ventilate the room before bedtime. During the day, the microclimate in the bedroom is significantly polluted.

  • Turn off all flickering devices and light sources. Our body does not rest as good with them.

  • Maintain room temperature. The optimal temperature is around 60 - 67°F.

  • Do not use a mobile phone, laptop or TV for an hour before bedtime.

  • Bed linen from natural fabrics. For example, from 100% cotton. It will make your sleep more comfortable.

More Pillows for Better Sleep

Whichever position you choose, sleep will be stronger if you have multiple pillows. Those who sleep on their backs can put a small pad under the lower back, and those who sleep on their side can put it between their knees. It is recommended to put an orthopedic pillow under the head that repeats the natural curve of the neck.


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