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It’s not just insufficient sleep that can leave us feeling worse for wear the next day – it’s how we lie down that affects our wellbeing, according to Dr Idzikowski.
He explains how the wrong sleep position can cause muscle cramping, impair circulation and leave you hurting in the morning.
And for the millions of us with pre-existing conditions, bad sleep posture can spark a vicious cycle with sleepless nights leading to more health woes. With an estimated 95% of us sleeping in the same position every night, here are some suggestions to improve your health.
If you have acid reflux… lie on your right side
“Eating a heavy meal within two to three hours of going to bed can cause heartburn as this can stretch the stomach and allow acid to rise more easily when you’re horizontal,” says consultant gastroenterologist Dr John de Caestecker.
“The gullet joins the stomach on the left side of the body so by lying on the right, food can move more effectively through the digestive tract.”
Raise the head-end of the bed by a few inches or use more pillows so it’s harder for the acid to rise. Lie on your right side with your arms resting comfortably in front of you. Bend your knees and curl your legs slightly toward your upper body into a semi-foetal position.
If you have a bad back… lie on your side, with your legs supported
Some 40% of adults suffer spinal issues, and many of those originate – or get worse – because a wonky sleep pose can throw off spinal alignment for hours.
The key is to keep your spine in a neutral, naturally curved position, Dr Idzikowski says.
Lie on either side and put a slight bend in your knees, keeping your hips vertical and place a firm pillow or two in between your knees so that your legs are propped about hip-width apart.
If you have sinus pain… lie on your side, propped up
Any time you’re congested, avoid snoozing on your back, or your mouth can fall open and dry out what’s stuffed you up. Dr Idzikowski says you should instead lie on your side with an extra pillow under your head, and let gravity help with drainage. Hug a pillow and arrange your legs in a comfy, slightly bent pose.
If you have shoulder pain… lie on your side, in a ‘hug’ pose
Shoulder pain has many culprits – a heavy handbag, slouching, but also the wrong side sleeping position.
Don’t tuck your bottom arm under your head, which strains the brachial plexus, a network of nerves that controls the shoulder, arm and hand.
First, lie on your pain-free side with your legs slightly bent. Extend your bottom arm straight out in front of you, then bring it in, using both arms to hug a pillow to your chest.
Put a pillow between your thighs. If both shoulders are aching, switch to a back pose and keep your arms relaxed at your sides.
If you have PMS… lie on your back
When you’re moody, bloated and crampy, lying on your side lets gravity tug on already tender breast ligaments while lying face-down puts excess weight and pressure on your uterus, causing irritation and more cramping, says chartered physio Sammy Margo, author of The Good Sleep Guide.
Lie on your back. Place a pillow under your knees to keep your lower spine from arching too much. Keep your arms neutral at your sides.
If you have a stiff neck… lie on your back
A pillow that puts your head on an upward or downward slope can compress the cervical spine, strain neck muscles and cause soreness – especially if you’re lying on your stomach or side, says Margo.
Most people with neck pain benefit from sleeping on their back with their neck in a neutral, ie straight position, which involves finding a pillow that supports that alignment. Keep your arms relaxed and by your sides.
If you have painful hips… lie on your back with your knees supported
Around 15% of adults have bursitis, also known as runner’s hip, a painful condition that stems from inflammation of the hip joint and can make sleep seem impossible. Margo says: “Sleeping on your injured side puts undue pressure on your hips, pushing them into the mattress.”
Dozing on your back gives your hips a break from the near-constant stress of walking and sitting all day. Prop a pillow under your knees for added support.
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