What is the Best Sleeping Position?

Back

Back Sleeping Pros

• Reduced hip/shoulder pain.
• Less joint pain in the lower back.
• Fewer night time movements.
• Reduced sinus build-ups/congestion.

Back Sleeping Cons

• Snoring.
• Breathing difficulties (if the head and neck isn’t supported).
• Sleep apnoea.
• Sore legs from overextension.

Sleeping on your back is the second most popular sleeping position (after sleeping on your side), and it’s long been recommended as an ideal. This is because it equally distributes your body weight along the surface area of your mattress. Sleeping on your back helps reduce pressure in any one spot, which, in turn, can lead to a more consistent night’s sleep, as you need to turn less.

The Best Way to Sleep on Your Back

The biggest issue with sleeping on your back is breathing difficulties and snoring. A sleeper’s airways can become partially obstructed, which can promote snoring or sleep apnoea. Using the right pillow to help keep your head supported is therefore important. Awkward neck angles can also stem from a mattress that’s not supportive enough. A sleeper can all too easily be held in a contorted sleeping position where the neck gets too extended or compressed.

For those who sleep on their back, spine alignment is crucial to getting a great night’s sleep. It’s vital that you don’t disrupt your natural sleeping position. If you wake with sore legs or thighs when sleeping on your back, then there’s actually a quick fix! A pillow underneath your knees at night should reduce any pressure. It will also stop your legs overextending and can relax the calves and thigh muscles.

The Best Mattress for Back Sleepers

As a back sleeper, you will need more support than a side sleeper, and you shouldn’t accept back pain as an inevitability. Back sleepers suit a medium-firm comfort layer in their mattresses, as it gives them even and consistent support during the night. Such a mattress holds you in a comfortable and stable position without letting you sink in too much.

Natural fibre mattresses – like Horsehair, Mohair or Coir – are also ideal for back sleepers. They offer far better supportive comfort than memory foam or synthetic mattress fibres. Natural fibre mattresses also give a cooler night’s sleep, and regulate night time-temperature more effectively.

Tips for Mattresses for Back Sleepers

• If you choose a mattress that’s too soft, it can cause you to sink in too much, which can misalign your spine. A firmer comfort layer evenly spreads your weight across the mattress.
• The right mattress should be tailored to your weight and height.
• A suitable mattress should be layered with upholstery to create the right comfort.
• If you put on weight and suddenly find yourself waking up during the night in pain, your mattress’s pocket spring support may not be correct any more. Mattress spring tensions are based on weight ranges, so if you’ve gained more than a few pounds then you could need a more supportive spring tension.

BodyweightSpring TensionUp to 16 Stone / 50-101kgMedium (1.4mm)

Front

Front Sleeping Pros

• Diminishes the effects of sleep apnoea.
• Reduces snoring.
• Less night time movement/fidgeting.

Front Sleeping Cons

• Sore shoulders.
• Neck pain.
• Headaches.
• Chest pains.

Sleeping on your front is the least common position amongst adults, although that’s not to say there’s anything wrong with it. Front sleeping can help you if you suffer from obstructive night time breathing, and reduce disturbances like snoring. This is because front sleepers generally don’t move around as frequently as side sleepers. Whether you like to bury your face in a pillow, or have your head to one side as you starfish, you’re a rarity if you sleep on your front!

The Best Way to Sleep on Your Front

Sleeping on your front can easily cause you to suffer from night time neck and shoulder pains, plus headaches. This is because sleeping on your front puts your body in quite an awkward position. However, this can usually be attributed to a mattress with poor support, incorrect spring tensions or unsuitable comfort layers. As a front sleeper, you’re going to need more support for your shoulders and neck, which means firmer top support layers and upholstery.

The Best Mattress for Front Sleepers

The biggest issue front sleepers have with their mattress is excess pressure being put on the shoulders or neck. This is especially true if the mattress is too soft, which means it will sink far too quickly. This lack of support causes your neck and spine to come out of natural alignment, resulting in an unnatural arch in the lower back. Mattress spring tensions are based on weight ranges. A softer spring gauge may mean that a mattress provides too little support for your sleeping position and bodyweight. Therefore, the correct pocket spring tension is vital.

Tips for Mattresses for Front Sleepers

• The right mattress should be tailored to your exact weight and height.
• Front sleepers will need a firmer, more supportive, mix of mattress upholstery layers when compared to side sleepers. A firmer feel in the mattress comfort layer better supports the neck and shoulders.
• Natural fibre mattresses are ideal, as they offer better progressive comfort than memory foam or synthetic fibres. They’re also cooler to sleep on, and regulate night time-temperature more effectively.

Mattress Fibres for All Positions

Regardless of your sleeping position, side, back or front, understanding which mattress fibres and upholstery layers will best support you is also essential:

Understanding which mattress fibres would suit you best is one thing, but it’s another thing entirely to find a mattress that matches what you need. Fortunately, we’ve made it easy for you to do so! In fact, you’re just 7 quick questions away from discovering a mattress make up that would not only suit your sleeping position, but that would also match your budget and situation. We’d love to help you find out more.

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