We’ve all had those nights where, try as we may, we simply can’t nod off – and those days afterwards where we’re so tired we nod off when we’re not trying.
According to researchers, there’s no one magic sleep position that works best for everyone, and everyone has a preferred sleep position – though it’s generally better to sleep on your side, as people who sleep on their backs will often get poorer sleep and experience breathing difficulties.
“Being comfortable is key. There is no quality research providing clear evidence for an ‘optimal sleep position’. Your age, weight, environment, activities and whether you’re pregnant, all play a role in which sleep position is best for your body,” said Christian Moro, Associate Professor of Science & Medicine at Bond University, in The Conversation.
“Ideally, we can find a position that helps us get a good night’s sleep, and one that avoids us waking up in any pain.”
That said, even side positions aren’t always best – if there’s rotation of the spine, such as in the unsupported side position (picture supplied by Christian Moro), you might wake up with more pain in the morning.
Your pillow and mattress can also affect your sleep, and how sore you are in the morning: while the material doesn’t especially matter, a U-shaped pillow may help you sleep longer, while a roll-shaped pillow is good for reducing morning and bedtime pain in those with chronic pain conditions.
As for your mattress, it’s best to rotate it at least once or twice a year to stretch out its lifespan – and if it’s creaky, saggy, worn, or no longer firm, it’s time to invest in a new one.
Top sleep tips
- Don’t tuck yourself in too tight – leave room to move.
- If your bed is too small for you and your partner (or your pet), you might want to think about changing sides or buying a bigger bed.
- Try to make sure your room is between 15-19 degrees Celsius – studies have shown 18.3 is the optimal temperature.
- Make sure there’s plenty of airflow to bring fresh air and carry away built-up heat.
- Check your medication – some medicines (for example, certain antihistamines) may help you get to sleep more easily, while stimulants can keep you awake.
- Be sure to go to the toilet before you go to bed – obviously, having to go in the middle of the night will probably wake you up!
