Sleeping well: with what and how?

A quarter of people report not getting enough sleep. Yet, sleep is a vital and essential need for the body to recover from the day’s exertions, but above all to avoid disrupting its balance on a physical, psychological, and cognitive level. On your stomach, on your side, on your back: a closer look at sleeping positions to find the one that will promote sleep and thus provide maximum well- being.

The importance of bedding

Sleeping position is quite personal. And, although it is, it is mainly influenced by the person sleeping next to us, but especially by the quality of the bedding. Like a hiker setting off on the GR20 without the right equipment, it’s also essential to have a good mattress and a good pillow for a good night’s sleep. 

We all spend roughly 25 years of our lives sleeping, so it’s best to make sure it’s as comfortable as possible. And for that, all you need to do is choose good bedding. For sleep and for the body, memory foam mattresses, as well as memory foam pillows, are ideal. Made of memory foam or viscoelastic foam, these bedding items adapt perfectly to the body’s curves. Resistant to deformation over time and highly breathable, the temperature-sensitive foam they are made of ensures perfect support by conforming to the body’s shape. This specific support helps reduce pressure points and, consequently, promotes better sleep. However, for hygiene and health reasons, it’s best to change your bed base and mattress at the same time every eight to ten years. And above all, don’t forget about your bed linens, which also age. That’s why it’s recommended to change your duvet every four years, mattress protectors every year, and pillows every two years. 

The positions… the ideal position

Even if we look more like a maggot than a sloth during our sleep, and wake up in a different position than the one we were in the night before going to bed, it is still recommended to adopt the most beneficial sleeping position. 

Sleeping on your stomach is the worst sleeping position. And for good reason: it hinders breathing and digestion, creates tension in the lower back, puts excessive strain on the cervical and thoracic joints, and promotes vertebral rotation, potentially leading to headaches. In the long term, it can even contribute to the development of bruxism (teeth grinding). Even if it feels comfortable, it should simply be avoided.    

The fetal position, also known as the “gun dog” position, lying on your side with legs bent or straight, is not ideal either. The spine and neck are curved, and the knees are bent for an extended period. This position prevents the rib cage from expanding properly and can also cause pain, numbness, and contribute to arthritis. However, this position isn’t entirely bad if a pillow is placed between the legs and only one leg is bent while the other is straight.

Sleeping on your side is ideal. It prevents acid reflux, reduces snoring, and promotes blood circulation. Regardless of the side, you should alternate to distribute pressure on your body. However, it’s best to avoid having your arms higher than your shoulders, as this can cause numbness.

Finally, sleeping on your back is technically the best sleeping position. However, it’s not recommended for those who tend to snore or have sleep apnea. For everyone else, though, it’s a position to adopt without delay. It offers restorative sleep due to the even distribution of weight across the body and, most importantly, protects the spine. Those with sensitive backs can place a pillow under their knees to relieve tension in their arms and back.