These people sleep on their back with arms and legs at their side (soldier position) or more spread out (star fish position).
Pros – Your neck and back are in a neutral position as the body is not twisted in any way. This position can also relieve acid reflux symptoms. It is best if you can use a flat pillow or no pillow at all. Too many pillows props the head up too much and can strain the neck. Try to use a fluffy pillow that supports the head. If you are experiencing low back or hip pain you can place a pillow under your knees to reduce the strain placed on these areas.
Cons – Episodes of snoring and sleep apnea do increase when sleeping on your back.
These people will sleep on one side with their legs straight out (log position) or tucked up into their chest (fetal position)
Pros – This is the most common sleep position for people. It is also often recommended for pregnant women. Sleeping on the left side can improve blood circulation to the heart and can ease heart burn and acid reflux symptoms. Place a pillow between your knees to improve hip alignment. Try to use a thick pillow that supports the head, neck and shoulders
Cons - This position can cause arm numbness on the one side as the shoulder supports a lot of the body’s weight. Side sleeping can also constrict neck and shoulder muscles causing an increase in muscle tension. Sleeping on the right side can worsen heart burn symptoms while sleeping on the left side can put strain on the stomach, liver and lungs. It is better to avoid having knees pulled right up into chest since it can restrict breathing and places additional stress on the low back.
These people will sleep on their stomach with the head rotated to one side and typically has the arms reaching overhead or under the pillow.
Pro – This position eases snoring and sleep apnea by opening up airway and is good for digestion. Try to use a flat pillow or no pillow at all.
Con – This position is the least ideal as it flattens the back putting pressure on the spine. Having your head turned to one side for an extended period of time can cause a strain to the neck muscles.