The significance of sleep for maintaining both heart and brain health is well-established, supported by numerous studies. However, the impact of sleep position—whether one sleeps on their back, side, or stomach—has not been examined as closely. Experts suggest that sleep position can indeed have implications, especially in certain contexts.
Dr. Rachel Salas, a sleep neurologist at the Johns Hopkins Center for Sleep and Wellness, emphasizes that sleep position is typically dependent on personal preference. Initially, individuals tend to choose positions that feel most comfortable, similar to the story of Goldilocks. Over time, however, this can change due to various factors like the layout of the bedroom, mattress quality, or even pain and injuries affecting comfort levels.
Dr. Susan Redline, a professor of sleep medicine at Brigham and Women’s Hospital, points out that personal circumstances contribute to sleep position choices. While individuals can consciously choose their positions at night, research on those choices’ effects is still sparse. Studies have been conducted concerning sleep position among patients with heart failure, which can cause breathing difficulties that are often exacerbated when lying on the left side. Many patients, as a result, may find the right side more comfortable. Conversely, sleeping on the left side may aid those dealing with gastroesophageal reflux disease (GERD) and is beneficial for blood circulation, particularly for pregnant women.
Some investigations have explored whether sleep positions influence the brain’s ability to eliminate waste, but researchers like Dr. Devin L. Brown from the University of Michigan believe more evidence is necessary before establishing concrete recommendations. A well-documented relationship between sleep position and health pertains to obstructive sleep apnea, a condition characterized by temporary breathing cessation during sleep. Redline notes that most people afflicted with sleep apnea experience heightened severity when sleeping on their backs. This condition can significantly impact cardiovascular health due to the body undergoing a stress response while straining to breathe.
Obstructive sleep apnea is also linked to irregular heart rhythms and elevated blood pressure, presenting a risk for strokes. A study from 2011, which Dr. Brown co-authored, suggested that avoiding sleeping on the back may slightly reduce apnea severity for stroke patients, although a direct correlation between positional treatment and stroke risk is yet to be confirmed. According to a 2021 American Heart Association statement, sleep apnea afflicts around 34% of middle-aged men and 17% of middle-aged women, with numerous cases remaining undiscovered.
“Positional obstructive sleep apnea” refers to instances where symptoms present only in specific sleeping positions, usually for those who sleep on their backs. To help manage this issue, Salas and Redline recommend several products, such as devices that alert users when they roll onto their backs or specially designed shirts that prompt position shifts if one turns over during sleep.
Redline advises that for most individuals with sleep apnea, side sleeping can be beneficial, while those without sleep apnea or snoring issues should choose the most comfortable position where they wake up least often. She affirms the critical nature of adequate sleep, emphasizing that adults should seek around seven to nine hours per night as per American Heart Association guidelines.
Salas also encourages self-awareness regarding sleep position, highlighting that individuals often become entrenched in habitual positions that may not be optimal. Small changes, like switching an old pillow or using a towel for support, can improve sleep quality. If sleeping comfortably remains elusive, it’s vital not to ignore these issues. Signs like needing a recliner to sleep or experiencing breathlessness at night could indicate more serious health concerns.
For anyone who feels adequately rested but struggles to stay alert during the day, consulting a healthcare professional is advisable. Ultimately, Salas insists that making sleep a priority is crucial for overall health, and it’s a responsibility that falls solely on the individual. Sleep is essential for heart and brain function and overall well-being, as evidenced in various studies.
