Best Sleep Position for Spinal Health

I get asked a lot about the "best" way to sleep. First and foremost, the best sleep position is whatever way you get the most sleep! Sleep has so many incredibly wonderful, and necessary physical and mental benefits, including: repairing and regenerating tissues, reducing stress/ enhancing cognitive function, and regulating hormones. It's like a shower for your brain! From a chiropractor's perspective, the best sleep position is based on what’s optimal for your spinal health:

Sleep is like a "shower" for your brain

Best Sleep Position:

• Sleeping on your left side: This is the best position to keep the spine as neutral as possible during slumber. Sleeping in this position has been shown to aid digestion through gravity by improving the small intestines ability to transfer waste to the large intestine via the ileocecal valve, located in our right abdomen. Another benefit of sleeping this way is that it reduces snoring/ sleep apnea by keeping the tongue from falling down the throat and obstructing your airway.

  
  

  • To help accomplish this position: Use a pillow thick enough to keep your head in a neutral position and place another pillow between your legs to keep your pelvis balanced.

    
    

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    Digestive tract. Lying on the left side helps keep things movin'!

Honorable Mentions:

• Sleeping on your right side: The spine is still in a neutral position, which we love! However, sleeping on the right side has been shown to be associated with increased risk of heartburn AKA GERD. This might also be the best option if you are dealing with a left shoulder injury that prohibits you from putting weight on that side.

  
  

• Sleeping on your back: This is the next best option after sleeping on the sides, although it can be challenging for some people to fall asleep in this position. Use a pillow that supports your head in a neutral position. Ideally, the pillow should have slightly raised edges to prevent your head from tipping side to side during sleep. If snoring and/ or sleep apnea are issues then a wedged pillow to help elevate your head slightly can help.

Not Recommended

• Sleeping on your stomach: This position is the least ideal because it requires your head to be turned to one side, which can strain your spine leading to neck pain, headaches and low back pain.

  
  

  • HOWEVER, if this is the only way that it is possible to sleep, it is recommended to alternate the way your head is twisted to even out the pressure that is being placed upon the spine.