Sleep experts say the way you rest at night may impact conditions from sleep apnea to acid reflux. As daylight saving time ends on Nov. 2 and clocks fall back an hour, sleep is once again in focus. According to the National Institutes of Health, one in three U.S. adults doesn’t regularly get the recommended amount of uninterrupted sleep each night. Now, experts say the position you sleep in may play a more significant role in sleep quality than many people realize. Your sleeping position can significantly affect sleep quality, particularly for those with certain medical conditions. Fold notes that approximately 30% of middle-aged men and 10% of middle-aged women have sleep apnea, with prevalence increasing with age. For individuals with obstructive sleep apnea, heart failure, or arthritis, Fold vary recommends sleeping on your side. Those experiencing acid reflux should specifically sleep on their left side. Avoiding back sleeping helps keep airways clear and can reduce snoring. “I’m sure we can all resonate with the story of the loud snore on their back, and the bed partner does the elbow to get that person to roll over onto their side. Side sleeping is also beneficial for those with chronic nasal congestion or a deviated septum. If one nostril is more blocked than the other, Fold varies advises sleeping on the side that keeps the congested nostril upright. Elevating the head slightly can provide additional relief. However, individual comfort matters. “I’ve got many patients who sleep much better on their right side than their left side, and it’s not clear why, but you’re aiming to sleep in the position that is going to make you feel the most refreshed While side sleeping isn’t recommended for those with shoulder pain, it can help with other chronic pain in areas like the neck or knees. Fold vary suggests using a quality memory foam pillow and placing a thin pillow between the knees to maintain body symmetry during sleep.
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