Ready to catch some good sleep? Listen up, because how you snooze could be more important than you think! Acing the right sleeping position – whether it’s on your back, side, or tummy – can help you wake up feeling like that rich aunt next door.
Say goodbye to neck pain, snoring, and digestive issues, and hello to a well-rested, energised you.
But wait, there’s more! A supportive mattress is the icing on the sleep cake. If your mattress has more lumps than a pot full of dombolos, it might be time for a change.
Good bed, good night
Having a good mattress is essential, but it won’t make a difference if you sleep in a position that doesn’t allow you to rest and recharge properly, says Effe Mayo, a special needs teacher and founder of Be Still Autism Academy in East London, Eastern Cape.
Mayo says sleeping in an uncomfortable position and environment can lead to tiredness and mood changes.
“You wake up in the morning tired and in a bad mood, and your day is ruined already. You won’t be thinking straight, and your day-to-day life will suffer because your mind and body are exhausted.”
Effe Mayo
She adds that the demands of her work can impact her psychological health, making it vital to have a restful, comfy bed and find a good sleeping position.
“We all need a bed that makes us warm and feel good without having to pile on layers of blankets. This is crucial for our overall well-being.”
Sleep positions and their impact
Dr Inga Mgaleli, who manages the #Keready clinics in the Sedibeng and Ekurhuleni regions of Gauteng, says there is no evidence that one sleeping position is better than another. However, she explains, for people with pre-existing conditions such as obesity or sleep apnoea, prone (lying on your stomach/face down) or supine (lying flat on your back/face up) positions may obstruct the airway and cause breathing difficulties.
Similarly, in people with deformities such as scoliosis or other musculoskeletal issues, side-lying positions may result in pain and discomfort, she adds.
“We know that supine and prone positions may cause obstructive sleep apnoea in people who are at risk.”
Mgaleli notes that avoiding those positions may alleviate symptoms and improve sleep quality. This is also the case with snoring. Avoiding prone or supine positions may help keep the airway open and relieve snoring in some people, she says.
“We also know that in people with acid reflux, their pain worsens in recumbent positions, i.e., any position that involves lying down horizontally. However, some studies have shown that lying on your left side may relieve the pain.”
Dr Inga Mgaleli
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Optimal sleep positions for health
Mgaleli explains that in theory, the best posture is one that maintains the spine in the most neutral position. In supine positions, the normal curvature of the spine tends to be maintained.
She further explains that in side-lying positions, ideally, the cervical (neck) and thoracic (torso) portions of the spine should align to minimise the load on the neck. This can be achieved through the type of mattress and number of pillows used.
She emphasises that the recommended sleeping position for pregnant women is lying on the left side.
“This improves circulation because it prevents the gravid abdomen (pregnant belly) from compressing on the liver and blood vessels that circulate blood.”
Mgaleli’s tips for better sleep:
- If you have obstructive sleep apnoea, try side-sleeping positions instead of supine or prone, or use a mattress/pillow that supports neutral spinal alignment if you suffer from back pain.
- Another recommendation is to practise sleep hygiene to improve overall sleep quality. Examples include winding down, establishing a routine, and avoiding anything that may cause stimulation before bedtime.
Mattress care essentials
Meanwhile, Dale Harley, marketing executive at Restonic SA, says taking good care of your mattress is essential for comfort, hygiene, and its longevity.
Harley notes that maintaining your mattress not only prolongs its lifespan but also enhances sleep quality and prevents health issues.
“Taking good care of your mattress prevents premature wear and tear and sagging, which can shorten the mattress’s lifespan,” he says.
“A well-maintained mattress provides better support and comfort. Plus, it’s healthier – over time, mattresses can accumulate dust mites. Regular cleaning and maintenance can create a healthier sleeping environment.”
Dale Harley
Harley recommends the following practices to keep your mattress in top condition:
- Use a waterproof mattress protector to create a physical barrier against dust mites, allergens, stains, and spills. This also deters bed bugs and prevents sweat, body oils, and dead skin cells from seeping into the mattress.
- Rotate your mattress monthly to promote even wear and tear, reducing sagging. Some mattresses may also need flipping vertically in addition to horizontal rotation. For no-turn mattresses, rotate horizontally only.
- Vacuum your mattress regularly to remove dust, dirt, and allergens. Spot-clean with mild detergent and water as needed.
- Air out your mattress occasionally by removing bedding and allowing it to breathe.
- Avoid jumping on the bed to prevent damage to internal components.
- When you move your mattress, avoid lifting by the tape edging and preferably move it with two people.
ALSO READ: The quiet killer: Unveiling the risks of untreated sleep apnoea
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