We see you coming and smiling, dear night rebels, so let's immediately confirm the subject of this article as well as its title: it is indeed about discovering the best positions for sleeping! No sex here, even if sex to help find sleep is certainly an interesting theme for a future article. Here, Sleep Hackademy and its experts offer you to learn more about the consequences of a bad sleeping position, but also to discover how finding a suitable position allows you to sleep better.

No question of serving you a story to sleep standing up because, in any case, it is not the best position for sleeping (you suspect it). Our sleep experts have focused on factual and concrete information, whether it is to find the best position for sleeping alone or... the ideal positions for sleeping as a couple (with, as a bonus, their hidden meanings!)

So, dear night rebels who are having difficulty finding an optimal position for a good night's sleep, what follows is for you.

Good and bad sleeping positions: what are the differences?

A little cultural reference that those under 30 may not grasp (thanks in advance to Google for the search): do you know the "difference between a good and a bad hunter"? Kudos to those who have "recognized" this allusion to a famous trio of comedians. For the others, let's get back to our sheep. Have you ever noticed that each of us has OUR preferred position for sleeping? This almost instinctive and reassuring position that we hasten to adopt when it's time for bed. And yet, it may not be the right one. At least if you have trouble falling asleep, are prone to insomnia, or, by chance, are victims of certain pathologies not commonly associated with sleep, such as back pain or cervical pain.

What factors should be considered to choose the right sleeping position?

Not all sleeping positions are equal. Sleeping on your back is not the same as sleeping on your stomach or sleeping on your side. However, among these most common positions for sleeping, each has its advantages and disadvantages. In reality, beyond the personal preference of each sleeper, it is also important to consider factors sometimes external to sleep itself before opting for the optimal sleeping position, as highlighted by Dr. Rachel Salas (Professor of Neurology at the Howard County General Hospital Sleep Lab in Columbia, and specialized in sleep disorders): "It can be said that some positions are better than others. For young and healthy individuals, the sleeping position is less important. However, as one ages and experiences more health issues, the sleeping position can become positive or negative." Here are therefore some determining factors^[1] in choosing a suitable sleeping position:

• Age: as we age, we lose flexibility in the spine and respiratory problems may arise. The sleeping position on the stomach should therefore be avoided.
• Snoring and sleep apnea: these are notably caused by a narrowing of the airways. Studies^[2] report that it is therefore preferable not to sleep on your back for those suffering from these sleep disorders.
• Heartburn or gastric reflux: these are physically favored by a sleeping position on the right side, which is therefore better to avoid in favor of the left side, according to a study^[3]
• Marks on the face or wrinkles: here, it is not so much a medical reason as a question of comfort upon waking and appearance. A deformed face with some nice marks upon waking because one slept on their stomach can be frightening during the first glance in the mirror or, worse, scare the people living with you (okay, we might be exaggerating a bit, though!).

What is a bad sleeping position?

In summary, one could simply respond that it is a position that prevents you from sleeping well or having a restorative sleep, which is not wrong, as the other would say. However, as we mentioned just before, a bad sleeping position is one that will exacerbate the symptoms of a pathology or a sleep disorder that the sleeper may suffer from, and which is likely to aggravate them. Therefore, it is better to opt for the position that respects your body's needs, even if it is not your natural preferred position.

Let me tell you right away, sleeping on your stomach is not recommended. Poor alignment between the back and the head, harmful for breathing or gastric reflux, the stomach sleeping position also leaves us with nice marks on the face and... may promote the appearance of wrinkles. Just a heads up!

Be careful upon waking for fans of stomach sleeping!

So, what are the top positions for a good night's sleep? Discover our ranking as well as some hacking tips to put your body in good sleeping conditions and... in the right alignment!

The best sleeping positions, alone or as a couple

You probably know, dear night rebels, that when sleeping two (or more), the bed can quickly turn into a battlefield over positioning supremacy or various nuisances. Research^[4] has even revealed nearly 50% more sleep disturbances in couples compared to solitary sleepers! Sleeping alone is therefore not quite the same as sleeping as a couple. Nevertheless, good sleeping positions exist just as well separately, for independents, as in "snuggled up" mode, for lovers who are fused even in the arms of Morpheus. No excuse then for not finding the right one!

To each their position!

Scientists^[5] agree that the side sleeping position is the most favored, winning nearly 60% of the votes among sleepers! Several trends emerge from these studies:

• Men spend more time sleeping on their side than women
• Children spend an average of equal time in each of the main sleeping positions
• As we age, we prefer the side sleeping position: more comfortable for the back and for breathing

But then, concretely, what does the best position for sleeping correspond to? It is actually the position that best takes into account the constraints related to your health and body needs, but also one that respects a fundamental aspect, a sort of golden number of nighttime positioning: a healthy alignment of the spine with the hips and head. Knowing this, it is easy to understand that 2 or even 3 positions should be favored in most cases, and one should be avoided. Any idea?

Let's not prolong the suspense any longer, dear night rebels. Here is the top of the best positions for sleeping, accompanied by their tips:

1. Sleeping on your side: ideal for relieving the back, avoiding gastric reflux and heartburn (on the left side) and reducing snoring or sleep apnea (remember to elevate your pillow, memory foam if possible, to keep the cervical aligned with the rest of the body).
2. Sleeping on your back: the "soldier position" is the one that best preserves the famous alignment, especially of the cervical (prefer a firm mattress to limit the curvature of the spine). However, be careful, this position is not recommended in case of snoring or sleep apnea.
3. Sleeping in a fetal position: like a baby in its mother's womb, and yet, this position is not ideal for breathing (compressed chest) nor for the cervical (a pillow elevation is recommended here too). However, it is beneficial for back pain.

Sleeping positions as a couple: what they reveal about you!

Tell us how you sleep, and we will tell you how you love. Such could be the motto adapted to the different positions for sleeping as a couple. However, rest assured, there is no bad sleeping position for two. It's like at the fair, there are only winners!

In reality, the body language inherent to sleeping as a couple is simply revealing of what the relationship between the two parties can be. The couple's sleeping position would therefore be indicative of certain aspects of the romantic relationship, as explained by Isabelle Duvernois, clinical psychologist and author of Decoding Body Language (Larousse editions): "Non-verbal language is much more explicit. We control ourselves less, it encourages regression. Intimate, archaic things like the need for affection play out there...".

Moreover, psychologist Corinne Sweet conducted a very interesting study a few years ago, cataloging the different positions adopted by a sample of 1000 couples, thus highlighting a trend through a ranking as well as an interpretation of what each position represents in relation to the couple's relationship. Are you curious to know what your sleeping position as a couple corresponds to? We understand you! So, here is the top of the 6 positions for sleeping as a couple and their meanings:

1. Sleeping back to back, each on their side and without touching: adopted by 27% of couples in the study, this position would reveal "connected and self-assured couples, this position shows both closeness and independence in the relationship."
2. Sleeping back to back, pressed against each other: it represents 23% of couples, we are more in the "fusion" than the no-contact version, and it suggests "a need for physical contact during the falling asleep phase, then we sleep separately for more comfort."
3. Sleeping in a spooning position: one behind the other, this position is used by 18% of couples, revealing a "very protective attitude."
4. Sleeping in the lovers' position: face to face and intertwined, its name says it all (closeness, attention to the other, need for tenderness) but it is only favored by 4% of couples due to... its discomfort. Love yes, but not at any cost!
5. Sleeping on the stomach: by one or both, it is a sign "that one seeks comfort above all and this may not pose any problem for the partner," but also, be careful, "of a desire to hide one's intimacy and avoid any sexual relationship." To be interpreted in context, of course!
6. The woman sleeps in the man's arms: a classic movie image, which represents only 1% of couples, this position is demonstrative and denotes a "search for attention or comfort." However, it is difficult to maintain it all night, you will agree!

The sleeping position of a couple can prove revealing of the nature of a relationship, but let's not kid ourselves, dear night rebels: the good health of a couple also depends on restorative nights for each! By adopting a comfortable sleeping position, one willingly gets up feeling fit and in a good mood. Thus, everyone will find a beautiful night at their door by adopting THEIR suitable position for sleeping, while respecting their own sleep needs and those of their partner, it goes without saying.

In the land of lovers, the bed war will not take place!

Sources:

[1] Choosing the best sleep position, "John Hopkins Medicine" site, 2021 [2] The undervalued potential of positional therapy in position-dependent snoring and obstructive sleep apnea-a review of the literature, M.J.L. Ravesloot, J.P. van Maanen et al, "Sleep and Breathing", 2013 [3] Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with gastroesophageal reflux disease, R.M. Khoury, L. Camacho-Lobato et al, "The American Journal of Gastroenterology", 1999 [4] Exploring the Interdependence of Couples' Rest-Wake Cycles: An Actigraphic Study, Robert Meadows, Susan Venn et al, "Chronobiology International", 2009 [5] Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms, Eivind Schjelderup Skarpsno, Paul Jarle Mork et al, "Nature and Science of Sleep", 2017