Are you a side sleeper, self-confessed starfish, or do you swear by lying on your front? Most of us have specific preferences when it comes to our ideal sleeping position. However, experts suggest that three simple changes could significantly enhance both your sleep quality and overall health.
According to Dr. Trisha Pasricha, an instructor of medicine at Harvard Medical School, these easy adjustments can alleviate pressure on the hips and help align the spine naturally. In a widely shared Instagram video, which has garnered over 25,000 likes, she emphasized that failing to implement these changes could worsen neck pain.
Dr. Pasricha recommended the following tips: First, flex your legs slightly and place a pillow between your knees to improve back alignment and reduce hip pressure. Second, take the arm that is beneath you and give yourself a gentle hug while sleeping, which can help straighten the spine naturally.
A 2021 study indicated that side sleepers who did not adopt these strategies reported increased neck pain upon waking. Experts have long cautioned against sleeping on the stomach, as this position can cause the neck to twist unnaturally throughout the night.
Dr. Pasricha also highlighted that sleeping on the left side can be beneficial for those suffering from heartburn. Research has shown that this position minimizes the chances of acid reflux, as it prevents stomach contents from flowing back into the esophagus.
Interestingly, sleeping on the right side may have its own advantages, particularly for individuals who take medications before bed. A 2022 study published in the journal Physics of Fluids by Johns Hopkins University found that leaning to the right side can accelerate medication absorption by approximately 13 minutes, while leaning to the left can slow it down by over an hour.
Despite the importance of sleep, a recent poll revealed that around one in six people in the UK suffer from insomnia, with 65% never seeking help. The survey, conducted by The Sleep Charity, found that 90% of respondents experienced some form of sleep issue, while half engaged in risky behaviors when unable to sleep.
Poor sleep has been linked to various health problems, including obesity, heart disease, and even cancer. The American Sleep Association reports that nearly 70 million Americans also struggle with sleep disorders.
To improve sleep quality, experts recommend several strategies: limit screen time before bed, address racing thoughts by jotting down tasks, avoid caffeine after noon, maintain a cool bedroom temperature, limit alcohol intake, and ensure adequate levels of vitamin D, magnesium, and zinc.
By incorporating these simple tips, individuals can enhance their sleep quality and overall health.