Sleep psychologist Shelby Harris explained that while choosing a sleeping position is often linked to personal comfort, these same positions can become a source of discomfort. Remaining in unnatural positions throughout the night puts the body under constant pressure, affecting nerves, muscles, and ligaments.
Experts emphasize that addressing the problem requires focusing on the physical aspect, as adjusting your sleeping position may be the ideal solution to avoid pain and ensure better comfort.
Sleeping positions and their health risks:
1. The "T-Rex" position: This involves bending the arms while sleeping, and has become popular on social media.
Doctors warn that this position can cause numbness in the arms due to pressure on the nerves, particularly the ulnar nerve at the elbow. Studies confirm that excessively bending the elbow or placing it under a pillow increases the risk of developing cubital tunnel syndrome.
2. Sleeping on your back: Despite its benefits in maintaining spinal alignment, it may increase snoring and gastroesophageal reflux.
3. Sleeping on your stomach: This is considered the worst position for spinal alignment, as it requires turning your head to the side to breathe, causing neck and shoulder pain. Although it's associated with reducing snoring, it's the least common position.
4. Sleeping on your side: The most common and best position for overall health, especially with the knees slightly bent and a pillow placed between the legs to maintain the alignment of the pelvis and spine.
Experts recommend a gradual transition to sleeping on your side or back, using thin pillows for those who find it difficult to give up sleeping on their stomach, to reduce strain on the neck and lower back. Leading medical institutions such as the Mayo Clinic and Johns Hopkins recommend these positions for their overall support of the body, especially with age.
The recommendations conclude by noting the need to consult a sleep specialist in case of persistent sleep disturbances or discomfort upon waking, regardless of the position used.
