", Respiration: "Relationship between the body position-specific apnea-hypopnea index and subjective sleepiness. ", The Better Sleep Council: "Starfish or Freefall? In those cases, getting your sleeping posture right can make a big difference in the way you feel when you wake up. This will also decrease the chances of having to urinate in the middle of the night. A group of 22,000 American and Japanese adults were measured over 10 years. Talk to your doctor if snoring keeps you from getting enough rest. Cramps and bloating can make sleep difficult before and during your period. People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning. ", Journal of the American College of Cardiology: "Avoidance of the left lateral decubitus position during sleep in patients with heart failure: relationship to cardiac size and function. In addition to these positions, rubbing the abdomen in a clockwise motion may help get rid of … Back-sleeping has its advantages and disadvantages, too. Send thanks to the doctor 90,000 U.S. doctors in 147 specialties are here to answer your questions or offer you advice, prescriptions, and more. People who sleep in the log position sleep on their sides with their arms down next to their bodies. These include: Here are some tips to help digestion before going to bed: Like all functioning areas of the body, the digestive system needs plenty of time to rest and recover from daily life. Side sleeping adds additional pressure to the face, so be wary of wrinkles. Having intestinal gas is a completely normal part of the digestive process, but at times, gas can be a significant inconvenience. So, it is essential to find the right position. What causes belly bloat? On your back. Instead, try lying on your left side with a pillow in between your legs. Nighttime heartburn affects four out of five people who suffer regular heartburn and acid reflux.The discomfort and bitter taste can make sleep uncomfortable, even elusive.. However, this same study found that people with severe OSA actually felt sleepier the next day if they slept on their sides, as compared to their backs. Sleeping on the left side may be the optimal sleeping position for digestion. Distension is a visible or measurable increase in abdominal size. However, a person should not go to bed hungry. Better heart health in midlife may lower dementia risk, Male bosses regard employee depression more negatively. Arthritis and other painful conditions along your upper spine can worsen or improve while you sleep. Sleep experts refer to this as the supine position. It's possible that sleeping on your side could be good for your brain. The National Sleep Foundation have carried out polls since 1991 to identify people’s sleeping habits in the United States. Try sleeping at an incline, or in a different position. The best sleeping position is what’s comfortable for you. The position may be good if you have breathing problems when you snooze, but bad if you suffer from arthritis. Some sleeping positions are associated with well-rested sleepers. Even if earlier studies are unreliable, there may be another way that our sleep postures say something about our personalities. It can: Sleeping in certain positions, namely stomach can increase likelihood of swallowing air because the esophagus (tube leading to stomach) remains opened. However, whether a … Sleeping on your back ma… For persistent belly bloat, seek a physician’s advice to get the help you need. Food intake prompts the body to release insulin, which can affect a person’s internal body clock and increase wakefulness. This position also isn't a good choice if you're prone to sleep apnea -- shallow breathing or pauses in your breath that prevent restful sleep. However, a person must adequately support their body with a firm mattress and pillows, no matter what side they sleep on. Other drinks to avoid include sodas, tea with sugar, and hot chocolate. ", North American Journal of Psychology: "Sleep positions and personality: Zuckerman-Kuhlman's big five, creativity, creativity styles, and hypnotizability. One large study found that most patients with obstructive sleep apnea slept better on their sides, experienced less interrupted sleep, and were more wakeful the next day. As long as you’re able to rest comfortably and get enough sleep, the upright position might be the best option. But only recently researchers discovered that this sleep style also raises the risk of a stillbirth, even in otherwise healthy pregnancies. It may help ease snoring by shifting fleshy obstructions from your airway. If you suspect food intolerances or a gastrointestinal condition, like coeliac disease, see your GP for testing. To lower the risk of GERD problems, patients usually sleep best on their left sides. This happens because the back of the tongue collapses into the airway, obstructing breathing. Many people believe that sleeping on the left side is the best option for digestion. Approximately 5% of people sleep this way. The National Sleep Foundation indicate that sleeping on the back, or in a supine position, is the healthiest position for sleep. If you have some forms of arthritis, sleeping in the side position may make you sore, though. As all those who sleep on their backs, people who sleep in the starfish position may be prone to snoring and sleep problems. Sleeping in the wrong way can cause or aggravate neck or back pain. You should also avoid lying on your back during the day—just 30 minutes of this posture has been shown to force your fetus to shift to a state that requires less oxygen to survive. ", Health Psychology: "Personality and sleep quality: Evidence from four prospective studies. 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