0
0
Sleep is undeniably crucial for heart and brain health. Countless studies have shown that quality sleep contributes to overall well-being. However, questions around how you sleep—whether on your back, side, or stomach—are not as frequently addressed. Experts now suggest that the position you sleep in can indeed have an impact on your health, particularly under certain conditions.
Sleep Position: A Personal Choice with Potential Health Implications
In general, sleep position is a matter of comfort and personal preference, according to Dr. Rachel Salas, a sleep neurologist at Johns Hopkins Center for Sleep and Wellness in Baltimore. She explains that much like Goldilocks, people tend to gravitate toward the position that feels “just right.” Over time, however, factors such as your bedroom setup, mattress, room layout, and even who you share your bed with, can influence your choice. Additionally, chronic pain or injuries can also affect your preferred sleeping posture.
While one can consciously choose their sleeping position, Dr. Salas points out that there has been relatively little research on how that choice may influence health.
The Heart and Sleep Position: The Case of Heart Failure and GERD
Studies have explored the effects of sleep position on individuals with heart failure, a condition where the heart struggles to pump effectively. For those with heart failure, sleeping on the left side can worsen shortness of breath. Many individuals with this condition find that sleeping on the right side helps alleviate these symptoms. On the other hand, sleeping on the left side can be beneficial for people with gastroesophageal reflux disease (GERD), whose symptoms sometimes mimic heart issues. Additionally, left-side sleeping is known to promote better blood flow in pregnant women.
The Brain and Sleep Position: Waste Removal and Sleep Apnea
Research into how sleep position affects brain health is ongoing. Dr. Devin L. Brown, a professor of neurology at the University of Michigan Medical School, notes that while some studies suggest sleep position might influence how the brain removes waste, this remains an area of research without conclusive findings.
One of the most well-understood connections between sleep position and health involves sleep apnea, a disorder characterized by intermittent cessation of breathing during sleep. “Most people with sleep apnea experience far worse symptoms when sleeping on their back compared to sleeping on their side,” explains Dr. Susan Redline, a professor of sleep medicine at Brigham and Women’s Hospital in Boston.
Sleep apnea is linked to cardiovascular issues, including irregular heartbeats, high blood pressure, and increased risk of stroke. A 2011 clinical trial published in Sleep Medicine found that avoiding back-sleeping reduced the severity of apnea in stroke patients. Yet, more research is needed to confirm if altering sleep position can reduce stroke risk. According to a 2021 American Heart Association (AHA) statement, sleep apnea affects about 34% of middle-aged men and 17% of middle-aged women, with many cases remaining undiagnosed.
Practical Advice for Better Sleep
Dr. Salas and Dr. Redline note that individuals with positional obstructive sleep apnea, where symptoms occur only when lying on their back, may benefit from devices or strategies to encourage side sleeping. These can include electronic devices that alert sleepers when they roll onto their back or shirts with pockets for a tennis ball that help shift the sleeper’s position.
In general, for those without sleep apnea, the advice is simple: sleep in the position that feels most comfortable and allows you to rest without frequent wake-ups. Dr. Redline emphasizes that most adults should aim for seven to nine hours of quality sleep each night. “Sleep impacts every system in the body, including the heart and brain,” she says.
Dr. Salas encourages individuals to reflect on their sleeping habits and experiment with different positions if needed. Simple adjustments, like replacing an old pillow or using a towel between the knees to alleviate back pain, could make a significant difference. If a person struggles to find a comfortable position or experiences difficulty breathing while lying flat, it may indicate an underlying health concern.
If you find yourself dozing off during meetings or movies despite feeling you’ve had enough sleep, it’s worth consulting a healthcare professional. Prioritizing sleep is essential for both heart and brain health.
Disclaimer: The information presented here is for general educational purposes only and is not intended as medical advice. Always consult with a healthcare provider for personalized guidance.
