Is there a right position to sleep? Expert responds and gives tips

Face up, face up, on the right side, on the left side or in the fetal position. Each person has their favorite way of sleeping and in which they feel most comfortable. But will Is there an ideal sleeping position? and to avoid overloading the spine?

According to Luciano Miller, orthopedist and spine surgeon at Hospital Israelita Albert Einstein, yes, it exists. “The best way to sleep is on your side with a pillow at the appropriate height, which is measured from the ear to the side of the shoulder”, he advises.

This is the position that best rests the spine, avoiding overload and discomfort during the night that, when waking up, can result in pain and the famous “bad mood” — according to the WHO (World Health Organization), around 80% of the world's population experiences or will experience back pain.

Furthermore, the side position helps you maintain a good night's sleep, which can also help prevent muscle pain. “A poor night’s sleep reduces muscle relaxation. In this way, the person has an increase in pain due to muscle tension”, says the specialist.

According to a study carried out with rats, published in the scientific journal Journal of Neuroscience in 2015, sleeping in the “right lateral position”, that is, facing the right side, can benefit the glymphatic system, a network of vessels responsible for eliminating toxic and metabolic waste from the central nervous system. This can help prevent diseases related to cognitive decline, such as Parkinson's and Alzheimer's.

How to protect your spine when sleeping? See 3 tips

According to Miller, to improve spinal posture when sleeping and ensure a good, restorative night's sleep, some tips are essential. The first of these is, when lying on your side, use a pillow between your legs . This is important to avoid muscle strain in the lower back and hips.

The second tip is choose the mattress to use according to your weight . This is because mattresses have different densities, that is, the amount of foam per cubic meter. The higher the density, the more weight and pressure the mattress supports.

For example, a D23 mattress is ideal for those up to 1.80 meters tall and weighing a maximum of 50 kilos. A D28 mattress can support up to 70 kilos and is 1.90 meters tall. People weighing between 70 and 100 kilos should look for a mattress with a density starting at D33. Above 100 kilos, the recommended density is D45.

“It is important that the mattress is changed every 5 years. Depending on your weight, this time may be a little longer or shorter”, advises the specialist.

Finally, also It is important to choose the ideal pillow . As we have seen, for the side position, the pillow must well support the space between the shoulder and the neck, at an adequate height measured from the ear to the side of the shoulder. This way, it will be possible to align the cervical spine comfortably.

Regarding the best model, there is no rule: the ideal is the one in which you feel most comfortable. Therefore, it is important to try different types of models and materials before purchasing the pillow. Pillows should also be changed every 5 years.