What is the best sleeping position for a comfortable day?

Sometimes, sleeping in the wrong posture causes back and shoulder stiffness or fatigue throughout the day. This is why daily sleep posture is important for a comfortable day. Dr. Hallie Greenberg from the Northwell Sleep Disorders Center in the United States said, "The best sleep posture is the most comfortable one." However, for people with certain conditions, there are specific sleep positions that help reduce pain. We looked into the advantages and disadvantages of different sleep postures introduced by experts.

Lying on your back and looking up at the ceiling is known to be the best sleeping position for most people. Sleeping on your back supports the spine, relaxes and restores muscles. It also helps reduce pain in the lower back and neck. Since there is no pressure on the face, it also reduces the risk of wrinkles compared to other positions.

However, this position is not suitable for people who snore or have sleep apnea, as it increases the risk of airway collapse. Additionally, it is not appropriate for older individuals or those with heavier bodies because it can increase gravitational pressure, making breathing difficult. If digestion is poor, it can also worsen symptoms of acid reflux. Pregnant women, especially in the third trimester, should be cautious with this position as it can exert more pressure on the fetal heart.

◇엎드려 자기 엎드려 자는 게 편한 사람도 많다. 이는 기도를 열어 코골이를 줄이는 데 도움이 된다. 다만, 갈비뼈에 중력을 증가시켜 호흡의 에너지 효율성은 떨어뜨린다. 엎드려 자는 자세는 등과 목을 가장 적게 지지해 척추와 목 관절에도 좋지 않다. 엉덩이와 등뼈가 천장을 향해 꺾이면서 목 인대와 척추가 틀어지고, 통증이 생길 수도 있다. 미용적 측면에서도 엎드린 자세는 피하는 게 좋다. 얼굴 전체가 짓눌리면서 피부에 자극이 가해지고 눈가, 입 주변에도 주름이 생기기 쉽다. 목 옆과 목 뒷부분 살이 접혀 목주름도 유발할 수 있다. 또한, 베개에 얼굴을 대고 자게 돼 여드름이 생기기 쉽다. 베개에는 땀이나 비듬에 의해 박테리아가 많이 번식하기 때문이다.

People with lower back pain who sleep on their side are advised that sleeping on their side promotes proper spinal alignment. In particular, for patients with spinal stenosis, sleeping in a fetal position is recommended. Supporting the knees with a pillow while lying on the side naturally creates a curve in the lower back, which can help widen the spinal canal and improve symptoms. This position also reduces pressure on the spine and internal organs, making it beneficial for pregnant women and the elderly. For those with sleep apnea, sleeping on their side can also be helpful. Sleeping on the side prevents the tongue from falling back and blocking the airway, thereby alleviating symptoms. Additionally, lying on the left side causes the hollow part of the upper body to shift downward, which helps direct stomach acid downward and prevents acid from rising into the esophagus, thereby reducing gastroesophageal reflux disease.

The disadvantage is that, similar to sleeping face down, part of the face gets pressed, causing wrinkles. Additionally, because it increases pressure on the shoulders, people with shoulder pain should avoid it.

<Source: Health Chosun>