Cooler mornings and shorter days can only mean one thing: summer is over. While some people can feel a degree of melancholy as we move into autumn, lamenting the loss of summer’s long, light-filled days, it’s also a perfect opportunity to start nesting and making your home feel cosy and snug before the mercury drops.
At this time of year, many people may switch their duvets from a lighter summer blanket to a thicker quilt in anticipation of colder weather. While sleep hygiene measures such as this are a good thing, there exists a fundamental aspect of sleep that often gets overlooked when it comes to getting a quality night’s rest: our sleep position.
Whether you’re someone who likes to sprawl out like a starfish, lie rigid like a soldier, or curl up like a hibernating dormouse, the position we sleep in can have a profound impact on our wellbeing and the quality of our sleep.
Lisa Artis is deputy CEO of The Sleep Charity, a national, award-winning charity that aims to empower the nation to sleep better. An experienced sleep adviser, with more than 12 years’ experience in the realm of sleep, she’s ideally placed to offer advice on how our sleep position can impact our health and wellbeing. She shared her insights with i in a bid to help us all get a better night’s sleep.
“We are all taught from a very early age about good posture when we are standing or sitting,” she begins. Many of us even buy tools and gadgets to help improve our posture as we work. But rarely do we think about our posture when it comes to sleep.
“Sleep posture is the position you settle into as you go to sleep and the positions you move into during the night. Poor posture can lead to problems developing over time – from reflux to back pain, breathing difficulties, and even wrinkles! But the good news is, it is something we can change.
“Changing your sleep posture can completely reset your night-time routine. A comfortable night’s sleep will help you to fall into a deeper sleep, allowing time for your brain to rest and recover.”
On your side
“This is quite a common position to sleep in and probably one of the most commonly recommended positions. However, if your spine is not supported or over-extended (such as in the foetal position) it can put stress on your neck and back. Sleeping in this position frequently means you’re also laying on one side of your face for a prolonged period of time, which may cause wrinkles or puffiness of the skin.
“If this is your position of choice, you can add a pillow between your knees and make sure your main pillow is at the correct height to support your head. You can also alternate sides each night to even out the pressure. This may take some getting used to, but it will benefit you in the long run.
“A good-quality eye mask may also be beneficial in this position, as it will prevent your delicate under-eye skin from creasing against your pillow. They are also great for blocking out any light in your bedroom, which is beneficial for your circadian rhythm throughout the changing seasons. This position is also the best recommended for pregnant people, as it improves blood flow and reduces pressure on your organs (always speak to your GP first).”
On your back
“Many people think that sleeping on your back is the best position. However, this can often depend on how supported your spine is, which can greatly depend on how soft your mattress is. It isn’t always the best position for those with sleep apnoea or respiratory conditions as it can apply pressure to the airways. It can also be problematic for those suffering from heartburn, reflux or high blood pressure.
“Positions like ‘the sunbather’ or ‘the starfish’, where your arms and legs are stretched out, might cause numbness in your hands if they are above your head for a prolonged period of time.
“The best way to sleep on your back is to put a pillow under your knees as it tilts the pelvis back and lets your spine relax. A flatter pillow can also help reduce the strain on your neck and open up your airways.”
Spooning
“Cuddling a loved one while you sleep is great for releasing happy hormones while you drift off. Some may even sleep better when spooning. But cuddling may be uncomfortable for your spine and put a strain on your neck. The close proximity means movement might disturb your sleep too, not to mention any snoring from your significant other.
“A good way to tackle this position is to make sure your neck is supported and your spine is nice and straight. If you find it difficult to sleep like this, perhaps enjoy it for a short while and then move into a position that is more comfortable to you, as a comfortable position leads to more restful sleep.”
On your front
“Sleeping on your front is one position that I wouldn’t recommend as it puts a lot of strain on your neck. The unnatural curvature of the spine can lead to long-term back problems, too. This neck position could also make snoring worse as your airways are more restricted.
“In summary, it’s important to test what is most comfortable for you and what will help your health in the long run. Having a suitable sleeping environment, such as the correct mattress and pillow, is equally as important as your sleeping position. Make adjustments to support your body as you sleep – and visit The Sleep Charity website for further advice and information on how to make healthy changes to your sleep routine.”