Getting to sleep at night isn’t always the easiest thing to do. Insomnia can be brought on by a number of factors with stress, anxiety, illness and pain all known to affect your quality of sleep.
Sometimes it can therefore feel like a blessing just to be able to get a decent amount of sleep at night. The NHS recommends adults get between seven and nine hours.
But one expert has warned that we should also take care when considering the way in which we sleep – specifically, the position we sleep in.
Chiropractor Dr Tony Nalda, who leads the Scoliosis Reduction Centre in the US, urged people not to sleep on their front.
This could lead to a number of problems including neck and back issues, breathing and spinal issues and cardiovascular issues, he said.
Neck and back issues
Sleeping on your front strains your neck as you have to turn your head to one side to breathe. This can cause muscle tightness, inflammation, and pain.
Dr Nalda said: “Front sleeping flattens the natural curve of your spine, which can cause lower back pain.
“If you already have neck and back problems, sleeping in this position is almost guaranteed to make them worse.”
Breathing and spinal issues
Front sleeping can make it harder to breathe deeply because the position compresses your diaphragm, according to Dr Nalda.
If this causes lower oxygen intake overnight, it’ll disrupt the quality of your sleep.
Sleeping on your stomach also puts extra pressure on your spine, potentially straining your vertebrae and the surrounding muscles.
Cardiovascular issues
Dr Nalda explained: “Front sleeping makes your body work more, including your heart, as by pressing on your chest, you make it harder for blood to circulate.
“Over time, this increases the risk of cardio issues, especially if you already have problems. If you struggle to breathe deeply, it can lead to higher blood pressure.”
He also warned that stomach sleeping forces your neck into a twisted position, which can lead to migraines, tension headaches, and other neurological issues.
The unnatural angle can also pinch nerves, leading to discomfort, numbness, or tingling in the arms and hands, he said.
What is the best position for sleeping?
Dr Nalda advised: “Back sleeping is best as it maintains the natural curve of the spine and minimises pressure on the joints.
“Alternatively, side sleeping improves heart health and reduces snoring.”
A body pillow can provide extra support for the back or side position, and discourage rolling onto your stomach.
Choose a mattress and pillow that provide the right level of support for your chosen position.
He added: ”Research shows that between seven to 17 percent of people are front sleepers.
“By changing your habits, you can improve your health and sleep better each night.”
