The Best & Worst Sleep Position As You Age According To Mayo Clinic
Best sleep positions:
- Side sleeping: This is the best overall sleep position for older adults. It helps to align the spine and reduce pressure on the back, neck, and shoulders. It can also help to reduce snoring and sleep apnea. To get the most out of side sleeping, place a pillow between your knees to keep your spine in alignment. You can also try using a body pillow to hug or place between your legs.
- Back sleeping: Back sleeping can be a good option for older adults with certain health conditions, such as heartburn or acid reflux. It can also help to relieve pain in the back, neck, and shoulders. However, back sleeping can put pressure on the spine and can make it difficult to breathe for some people. If you sleep on your back, make sure to use a pillow that supports your neck and shoulders. You may also want to try sleeping with a wedge pillow under your knees to keep your spine in alignment.
Worst sleep positions:
- Stomach sleeping: Stomach sleeping is the worst sleep position for older adults. It puts strain on the neck, back, and shoulders. It can also make it difficult to breathe and can worsen snoring and sleep apnea. If you find yourself sleeping on your stomach, try to gradually transition to a different position, such as side sleeping.
- Fetal position: The fetal position, where you curl up on your side with your knees bent, can put strain on the spine and neck. It can also make it difficult to breathe. If you find yourself sleeping in the fetal position, try to straighten your legs and arms. You may also want to use a pillow between your knees to keep your spine in alignment.
It is important to experiment with different sleep positions to find one that is comfortable and supportive for you. You may also want to talk to your doctor about sleep positions that are right for you, especially if you have any underlying health conditions.
Here are some additional tips for getting a good night’s sleep as you age:
- Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
- Make sure your bedroom is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Get regular exercise, but not too close to bedtime.
- See a doctor if you have trouble sleeping for more than two weeks.