If you’re struggling to sleep, you are not alone! In a fast-paced world packed with stress and constant demands on our time and attention, a good night’s sleep has become a precious commodity. And with the average adult changing sleep positions as much as 40 times during the night, finding the best position for restful sleep can feel like an impossible quest. Mulberry Park Silks is here with advice from experts on how to find a sleep position for your best night’s rest.
Insomnia: A High-Stakes StruggleNearly a third of U.S. adults report suffering from insomnia, a condition where individuals have difficulty falling asleep or staying asleep. This serious sleep disorder can lead to a myriad of health issues, including impaired cognitive function; weakened immunity; obesity; heart disease; Type 2 diabetes; depression, and mental health issues. Not getting enough sleep can have serious consequences such as drowsy driving, motor vehicle accidents, and costly (and dangerous) workplace mistakes.
One of the key factors contributing to insomnia is an uncomfortable sleeping position. Poor sleep posture not only hampers the ability to fall asleep but also disrupts the sleep cycle, leading to fragmented and unsatisfying rest. Let’s take a closer look at good sleep posture and how healthy sleep positions can help improve your sleep quality.
Common Sleep Positions: The Pros and ConsAmong the most common sleep positions are back sleeping, side sleeping, and stomach sleeping. Each position has its pros and cons, but not all are created equal in terms of promoting optimal rest for the sleeper.
Back Sleeping: Back sleeping, is often recommended by medical professionals because it promotes good spinal alignment with the head, neck, and spine in a neutral position to alleviate lower back pain, shoulder pain, and hip pain; reduces the risk of developing wrinkles, promotes good posture, and can help prevent acid reflux (if your head is elevated).
“Sleeping on your back, also known as the supine position, is considered the most advantageous sleep position for overall health,” said Dr. Kevin Huffman, DO, a board-certified bariatric physician and Founder/CEO of Ambari Nutrition. “Firstly, it promotes proper spinal alignment, reducing the risk of developing back and neck pain. Secondly, it can help minimize the formation of facial wrinkles and pressure sores because your face doesn't come into contact with the pillow. Lastly, sleeping on your back with an elevated head and torso can alleviate symptoms of acid reflux by preventing stomach acid from flowing back into the esophagus.”
Back sleeping comes with some big caveats, however. If your head is not elevated, acid reflux can definitely be a problem. Further, for anyone with sleep apnea, back sleeping can exacerbate this condition because the throat muscles relax and block air flow, making it difficult to breathe.
Side Sleeping: Side sleeping, especially on the left side, is ideal for those with acid reflux and heartburn issues. Side sleeping can also minimize snoring; alleviate symptoms of obstructive sleep apnea; and enhance overall circulation. Side sleeping with a pillow between your knees can also align your hips and reduce pressure points for a more comfortable rest. Nate Masterson, founder of natural product company Maple Holistics, is a big fan of side sleeping, saying, “Side sleeping helps to open up the airways and promote better breathing during sleep which can reduce snoring, sleep apnea, and acid reflux.” The downside to side sleeping is the formation of facial wrinkles due to the pressing of skin against the pillow (see below to see why our silk pillowcases can prevent this side effect!).
Stomach Sleeping: Stomach sleeping, or prone position, is the least recommended by sleep medicine experts. While it can temporarily alleviate snoring and mild sleep apnea symptoms, on the stomach is the worst sleeping position. Stomach sleepers can strain their necks and spine, leading to pain and discomfort. Moreover, it often causes facial wrinkles and puts pressure on internal organs, potentially leading to digestive issues.
The Best Sleep Position: Back or Side
The professionals are split between back and side sleeping as the preferred sleeping position for a good night of rest. One thing they do agree on: it is possible to train your body to sleep in a new position. “If you've been sleeping in the same position for a long time and want to switch it up, it's important to do so gradually,” Dr. Huffman advises. “Start by using pillows to support your body as you transition your sleep posture over a few nights. For example, if you're going from sleeping on your stomach to sleeping on your back, try placing a pillow under your knees to help with the adjustment. Your body may need some time to adapt, so be patient with yourself.”
Choose Pure Silk Bedding for Ease of Movement
While finding the right sleep position is crucial, the quality and characteristics of your bedding are also paramount. Sheets and bedding that allow for freedom of movement are absolutely essential for preventing disturbances every time you switch positions.
Silk sheets form Mulberry Park Silks are ideal for fostering a restful night’s sleep in any position. Unlike cotton—which can drag on hair, skin, and body—the soft, smooth, surface of our charmeuse silk is virtually friction free for maximum mobility. That makes it easier to find a comfortable position; stay in that comfortable position; and change positions without waking up.
The friction-free surface of our silk sheets and pillowcases also helps prevent frizz, breakage, and bedhead while minimizing the incidence of sleep wrinkles. Even better? Silk is naturally hypoallergenic and temperature regulating, to protect sensitive skin and help you sleep comfortably in any conditions. Our 100 percent pure mulberry silk sheets are made from the highest-grade silk in the marketplace (6A) and STANDARD 100 by OEKO-TEX® certified for safety. They are also easily machine washable following these simple instructions.
In the quest for optimal rest, understanding the importance of sleep positions and investing in suitable bedding can transform your sleep experience. No matter what sleep position you choose, a set of pure silk sheets from Mulberry Park Silks can help you sleep easier, move more comfortably, and wake feeling better rested.