Sleep Positions and Weighted Blankets
Does your sleep position actually matter? Turns out, yes. It’s probably no surprise that your sleep position can affect the quality of your sleep, but you may be surprised that it can affect other areas of your life. You may have a favorite sleeping position, or you may change it up now and then. In reality, most of us are actually combination sleepers. That means we have a preference for two of the three sleep positions – side, back, and stomach.
Different sleep positions have different benefits. If you’re struggling with pain or other health issues, you might need to switch your sleep position in order to help manage it. And, while it might not be something you can do in one night, it can definitely be worth trying out.
1. On your back
Most health practitioners advise people to sleep on their backs since they believe it’s the best among the sleep positions. Sleeping on your back means almost all parts of your body lie in a neutral position, where they’re free from any pressure or strain. Your spine, neck, and head rest free from any stress or tension because you’re not twisting or contorting them. Plus, if you’re worried about keeping your skin looking fresh, sleeping on your back protects it from any pillow or gravity-induced wrinkles. The only negatives to this sleep position is it worsens snoring. It’s also dangerous for people with sleep apnea since the tongue can block the opening of their trachea or breathing tube.
2. On your side
Sleep experts believe side sleepers are the most numerous if we refer to people by their favorite sleeping positions. Side sleeping, especially on the left side, offers many health benefits like better digestion, the prevention of heartburn, more efficient waste disposal by your lymph nodes, etc. Studies also showed evidence that your brain also works better in removing waste material from your brain while you’re sleeping on your side. Plus, you’re less likely to snore in this snooze posture, because it keeps airways open. For that reason, it’s also the best choice for those with sleep apnea. Fifteen percent of adult choose to sleep on their side, but there’s one downside: It can lead to wrinkles, because half of your face pushes against a pillow.
3. On your stomach
While this is good for easing snoring, it’s bad for practically everything else. Seven percent of adults pick this pose, but it can lead to back and neck pain, since it’s hard to keep your spine in a neutral position. It can also add a lot of unnecessary strain to your muscles and joints, which is why you might be waking up sore and tired. Placing a pillow under your lower belly might help reduce back pain.
4. Fetal position
According to the National Sleep Foundation, the fetal position has loads of benefits. Not only is it great for lower back pain or pregnancy, sleeping in the fetal position can help reduce snoring. Unfortunately, sleeping in the fetal position does have a few downsides. Make sure your posture is relatively loose, otherwise your comfy position could limit deep breathing while you snooze. Also, if you have any issues with joint pain or stiffness, sleeping in a tight fetal position might leave you sore in the morning.
Pair your weighted blanket with the best sleep positions in bed
Weighted blankets will simulate the comforting pressure that you feel on the front of your body in these positions. They are most commonly used to help autistic people sleep, but have been shown to help people suffering from anxiety and insomnia.
These cozy therapeutic blankets may look and feel like a normal comforter, but instead of being filled with lightweight down feathers or cotton, they are stuffed with anywhere from 5 to 25 pounds of glass beads or plastic pellets. The constant pressure provided by the weights helps produce a hug-like sensation that stimulates the production of serotonin and dopamine, the naturally occurring chemicals our bodies use to feel calm, relaxed, and happy. Your body then converts these chemicals into melatonin, which makes you sleepy.
To lie underneath one feels a little like being swaddled as a baby, or wrapped up in a toasty tortilla like a human burrito. A blanket this heavy keeps you from moving around and changing positions as much throughout the night trying to get comfortable.
Personally, I recommend YnM Cooling Weighted Blanket , the blankets made from 100% natural bamboo viscose, and the weights are from glass beads, range from 5 lbs. to 25 lbs. An extra soft, silky smooth 300 thread count bamboo viscose cover keeps sleepers cool and comfortable. The fabric is cool to the touch, reminiscent of the feeling you get when you climb into a fresh hotel bed. Plus, YnM is one of Amazon Best Sellers, got 4.5 out of 5 stars with over 3000 reviews.