4 Unhealthy Sleeping Positions That People Commonly Adopt

• Sleeping in the wrong position, such as in the fetal position, on your front, half sitting up and half laying down, and lying with your head resting on your upper arm, can cause bone, muscle, or nerve injuries. 
• Healthy sleeping positions are either lying on your side or lying on your back, although the bedding and bedroom environment are also vital, meaning those who get these factors right can reduce bone, muscle, and nerve injuries, as well as helping to improve their sleep quality. 

Sleeping is the simplest and most effective form of rest, representing a golden period of the day for the body as it gives it time to repair itself. The right amount of sleep is around 6–7 hours on average, making the ratio of being asleep to being awake roughly 1:4 each day. As we spend so much time sleeping, adopting the correct position is of the utmost importance because of the benefits it can offer in terms of overall health, as well as minimizing the risk of early onset injuries to the bones, muscles, or nerves throughout the body. Conversely, many people may wonder why it seems like the more they sleep, the more fatigued their body becomes. Such feelings can often be explained by incorrect or improper sleeping position, although unsuitable bedding that is either too hard or too soft can also be a cause.

Position 1: The fetal position 

The fetal position refers to the position that involves bowing the head forward, arching the back, bending at the hips, and flexing at the knees, which is particularly unhealthy because of how many parts of the body can be negatively affected. Sleeping in this position for an extended period can increase a person’s risk of developing the following issues: 

• Knee pain as the ligaments around the knees and hips become inflamed due to the constant flexion occurring at those joints. 
• Inflammation and pain in the lower back owing to the back’s curvature when in this position, which leads to the back muscles being stretched and becoming tight. 
• Spinal deformities 
• Neck pain caused by inflammation resulting from continuous flexion of the neck muscles which leads to those muscles tightening up, and which also places greater pressure on the upper spinal column. 
• For patients with a herniated disk, sleeping in an unhealthy posture such as the fetal position could exacerbate the pain. 

 Position 2: Sleeping on your front 

Sleeping on your front is considered unhealthy because it can inhibit breathing and cause irregular curvature of the spine. The turning of the head to one side when sleeping in this position is another cause of such a curvature. All of this can lead to inflammation and pain in the neck muscles in addition to back pain. Lying on your front to sleep is therefore not recommended, although if you must sleep in this position, only do so for short periods, with a pillow underneath the chest or abdomen advised to increase comfort. 

Position 3: Half sitting and half lying down 

Assuming a half sitting, half lying position with a pillow used to support the lower back as your bottom rests on the bed or sofa while you play on your phone, read a book, or watch TV often means bending or bowing the neck for extended periods. When done regularly, this can lead to an increased workload being placed on the spine, which can result in pain and swelling at the shoulders, as well as lower back pain caused by the curvature of the spine when sitting in this position. 

Position 4: Resting your head on your upper arm 

Placing sustained pressure on your upper arm where the radial nerve is located could be caused by resting your head there or by crossing your arms as they rest on a surface, such as the arm of a chair. Should this nerve pressure be sustained for a long period, it can lead to nerve damage. The most common complaint arising from this is called wrist drop, a condition that makes it hard to raise the hand on the affected side. The condition, which is caused by prolonged pressure being placed on the radial nerve, is also known as Saturday night palsy or honeymoon palsy, although most cases are not serious and go away without treatment. Recovery times differ from case to case, but the condition usually improves within approximately 3–4 weeks. During this recovery time, doctors may advise patients to carry out some exercises to strengthen the wrist, hand, and forearm muscles to prevent muscular atrophy and any ceasing up of the wrist joint that may otherwise occur. Saturday night palsy or honeymoon palsy got its name from heavy drinkers who would end up falling asleep at a table in the pub with their head resting on their upper arm and from people in a new relationship who would let their partner fall asleep with their head resting on their upper arm, only to wake up with wrist drop and unable to lift their hand. 

The following recommendations can help to avoid issues related to the aforementioned unsuitable sleeping positions: 

1. Sleeping on your back is one of the most common positions as it is effective in spreading body weight over a wide area of the back, meaning that no one area is placed under greater strain than another. Moreover, this position ensures a straight line is maintained in the spine with no irregular curvature. A pillow under the knees can also be used to increase comfort because it can minimize twisting at the hips, thus helping to decrease any lower back curvature and preventing back pain. However, sleeping on one’s back may not be suitable for those with certain underlying health conditions, such as heart disease, lung disease, chronic back pain, and obstructive sleep apnea or problems with snoring. 
2. Sleeping on your side is another popular sleeping position because of the comfort it provides in addition to the benefits in terms of reducing back pain. It is advisable to have a side sleeper pillow to hold and rest your leg on as you sleep, while the pillow supporting your head should not be too low as this could lead to neck pain. Indeed, the pillow should ensure that a straight line is maintained from the head down to the spine when lying on your side or so that the level of the neck is the same as that of the lower back and hips. 
3. It is important that you adjust your body when you feel any discomfort whatsoever – whatever position you prefer to sleep in – as this will minimize any sustained pressure placed on bones and muscles. 
4. Bedding is another crucial aspect to consider because its suitability will differ depending on a person’s unique head shape. Bedding should be selected based on the comfort it provides, with pillows offering suitable height, mattresses providing an appropriate amount of support for the back, and a side sleeper pillow advised so you have something to hold when sleeping on your side. Waking up without any neck or back pain means you have made the right choices in this regard. 
5. An appropriate environment for sleep means having a dark bedroom with no light or noise disruption. If this is not possible, you may wish to use devices used to improve sleep quality, such as sleep masks or ear plugs, which can ensure you get a good night’s sleep, and that your body feels properly rested. 

Even making slight adjustments to your sleeping habits, including improving your position, practicing safe hygiene, carefully choosing your bedding, and ensuring a suitable bedroom environment, can significantly improve sleep quality and help you feel properly rested, while also providing care for your bones, muscles, and nerves. All of this will ensure you can wake up feeling refreshed and ready to take on another day of work and daily tasks, as well as helping you lead a long and healthy life free from injury to the musculoskeletal and nervous systems.