It might seem surprising to need to talk about sleeping positions. Most people think that it’s as simple as lying their butt down and then the magic will happen from there. We tend to not think about the importance of our sleeping position because it’s something that we’ve done for so long that it’s become automatic.

 

The reality is that your sleeping position matters. A lot.

 

Here are just some of the things that are affected by your sleeping position:

 

Blood flow to your brain

 

Stability of your spine

 

Hormone production

 

Joint and ligament integrity

 

Oxygen supply and efficient breathing

 

Muscular function and healing

 

Heart function and blood pressure

 

Digestion and cellular metabolism

 

 

 

If you’re sleeping in a position that compromises your body’s ability to function and recover, it doesn’t matter how many hours you get, you’re still going to feel like a piñata the day after the party when you wake up.

 

One of the most important facets of your sleeping position is maintaining the integrity of your spine. Any good chiropractor can educate you on the fact that the brain stem running through your spine is directly connected to every major organ in your body. If your spine is compromised and there’s a break in the information between your brain and your body, chronic and catastrophic problems can take place. Some of these problems can be rooted in the way you’re sleeping.

 

There are many flavors of sleeping positions that people use to get their beauty sleep. From the Starfish position, to the Free-Faller, to the Soldier, there are many ways to get cozy in bed.

 

Even though there are many sleeping styles that people put themselves in, there are only one or two that we tend to gravitate to personally. Have a look the chart and see which sleeping style you tend to use.

 

 

 

There are many variations of these positions, but these are the basics. And to make it even simpler, we’re just going to focus on getting you in the best position on your back, your stomach, or your side.

 

Have Your Own Back

 

Many experts will tell you that sleeping on your back is the ideal position to be in. There are several reasons that this could be accurate. First of all, your spine can be in the best position here (as long as you don’t make some of the mistakes we’ll talk about in a moment). You will also have less likelihood of digestive distress, like acid reflux, in this position. And, for all those who are cosmetically conscious, sleeping on your back allows your facial skin to breathe and you’ll be less prone to having breakouts and early-onset wrinkling.

 

The downside of sleeping on your back is the greater likelihood of snoring and sleep apnea. This is partly because when we sleep on our backs, gravity can force the base of the tongue to collapse into the airway, obstructing normal breathing. Other reasons for this are general throat weakness that’s extenuated by lying on your back, causing the throat to close during sleep. If someone has too much body fat on their frame (as we discussed in Chapter 13) fat gathering in and around the throat can cut off the normal air supply. This can be remedied by losing excess body fat and utilizing a different sleep position.

 

Back-sleeping is the most politically correct choice but, admittedly, not the most comfy position to be in. It’s definitely safer for your spine, but not the best position if you’re making these big mistakes:

 

Using a huge pillow: Some people’s beds look like a full-on pillow convention. It’s okay to have a bunch of pillows for decoration, but this does not mean that you have to sleep on all of them. Having a pillow (or pillows) that are too big under your head while lying on your back, totally misaligns the natural curve of your spine. You can end up with neck pain, back pain, headaches, or even worse. There’s also poor circulation to your brain all night because the blood is trying to move uphill past Mount Pillow.

 

During sleep, you’d naturally have your head lower, because this is the one time that your body shouldn’t have to work harder to pump blood to your brain. Break the pillow addiction immediately, because it’s bad business for your back and your brain.

 

Using a worn out mattress: Seriously, you’re better off sleeping on the floor. The mattress is supposed to support you. Not too much (like the floor) and not too little (like having your butt sink into a fluffy abyss). You don’t have to get the most fancy-pants mattress in the world, just make sure that you’re not sinking in so much that your spine’s natural curve is compromised.

 

Sleep Like a Baby

 

Sleeping on our stomachs used to be synonymous with sleeping like a baby. Laying an infant on their stomach to sleep has gone in and out of favor and is still much debated in our world today. Child development specialist Dr. Václav Vojta states that lying on our stomach as infants is actually critical to our development. Over 50 years of research, Dr. Vojta has identified that there are specific pressure points on our bodies that “activate” nervous system programs when we are infants. These pressure points are engaged when children are allowed to lie on their bellies and do subtle movements that we would naturally do while sleeping.

 

Update that to our adulthood and many people just feel more comfortable and peaceful lying on their bellies. There are many pros and cons to this, so if you’re going to do it, do it right.

 

Lying down face-first with your legs straight and your arms right by your side is probably a bad idea. This is compromising your back by taking away the natural curve of your lumber spine. Add having your head to one side, smashed into a pillow for hours on end, and you’ve got a serious recipe for disaster.

 

On the brighter side, some research shows that lying on your stomach can help prevent snoring and some symptoms of sleep apnea. Sleeping facedown keeps your upper airways more open, so this could be okay for you if you follow a few simple rules.

 

Lift a knee: Lift one knee up to open your hips and take some of the pressure off your spine from laying with your legs straight.

 

Lose the pillow: If you’re going to sleep on your belly, then ditch the pillow, because you really don’t need it. Using a pillow will hyperextend your neck all night and that’s just silly. Think of walking around all day with your head tilted back looking at the sky. Yes, you’ll look crazy, but you’ll also have neck problems.

 

Use the pillow for something else: Placing a small, firm pillow underneath your belly and hips will reduce the stress on your low back and neck. Simply place a pillow in a comfortable spot on the same side that you’ve lifted your leg and you’re in a much healthier position to sleep on your stomach.

 

On the Winning Side

 

Most people report that they prefer to sleep on their side, and for good reason. Our most intense times of sleep and development happened while we were in the womb, curled up in the fetal position. Sleeping on our side is the natural sleeping position to emulate this developmental template.

 

Side sleeping can be a quick fix for snoring and help to improve breathing, more so than lying on your back. Sleeping on your side (the left side in particular) has been reported to ease troublesome digestive problems like acid reflux and heartburn.

 

The downside, as most side-sleepers know, is the dreaded “dead-arm” and finger numbness from this position. Sleeping on your arm for too long can cut off blood flow and nerve function. You can wake up feeling that someone played a prank on you and slathered your arm with novocaine.

 

Here are some simple tips for sleeping on your side:

 

Shoulder lean: Instead of sleeping with your shoulder directly under you, move it forward slightly to avoid constriction of your shoulder and arm muscles.

 

Pillow proposition: Make sure that your head isn’t propped up too high on pillows. You want to ensure that you’re maintaining the natural straight position of your spine with a pillow that supports your neck, but doesn’t raise your head too much.

 

For those with back pain: Experts recommend sleeping on your side with a soft pillow between your knees if you have a history of back problems. This helps to stabilize your spine and alleviate pressure from your hips and lower back.

 

Are You Sleeping with Your Soul Mate, or Sleeping with the Enemy?

 

Often times, sleeping with someone you love is a great comfort. There’s nothing better than going to sleep with, and waking up with, your favorite person each day. But, take notice. If you want to keep them as your favorite person, and continue to be theirs, you’ve got to navigate this sleep situation with intelligence.

 

Make no mistake; sleeping in the bed with another live body can make for an entertaining experience. Some people can get along in the bed just fine. While other people prepare to go into battle each night. Some people are peaceful and don’t move much; others act as though they’re an acrobat in Cirque du Soleil. Some people hog the covers, some people snore, some people talk in their sleep, some people even scream out loud. The relationship goes to a whole new level when you meet somebody’s sleep alter ego.

 

Obviously, communicating and following the guidance in this book is going to be invaluable. But what about the sleeping position itself? Unless you have a double California king size bed, the Starfish position isn’t going to cut it.

 

To make this really easy, the chart below will provide you with some sleep positions to try. Simply test them out and find which one(s) work best for you and your partner so that you can both get the best sleep possible.

 

 

 

 

 

Play Your Position Power Tip #1

 

Our sleep position habits are just like any other habits: they can take some time to change. Start off the night in your ideal sleep position, and if you wake up during the night and find yourself in a position that you don’t want to be in, simply make a conscious effort to get into one that you prefer.

 

 

 

 

 

Play Your Position Power Tip #2

 

Make sure to communicate your sleeping needs and preferences with your partner—this simply cannot be emphasized enough. Talk to them with intention and compassion. Understand their sleeping needs, and make sure that you’re doing what you can to make them feel comfortable too.

 

There are few things more intimate in life than sharing a sleeping space with someone else. It can create a greater connection, or it can create more irritation than you can imagine. The simple solution is to communicate with love and respect.