Do you believe that your sleeping position doesn’t matter? Recent research shows that your favoured sleeping position does impact sleep quality. It affects the frequency of your waking and the depth of your sleep. Here’s what the science says (and how to use it to your advantage).
THE SCIENCE BEHIND SLEEPING POSITIONS
Researchers placed flexible sensors on participants to track their sleep for 15 nights. They monitored movement, sleep stages, and restfulness. Our sleeping position impacts how often we move and how rested we feel in the morning.
RIGHT-SIDE SLEEPING
If you’re a side sleeper, particularly favouring your right, you’re onto a winner. Participants who had a preference to sleep on their right side woke up less often. They enjoyed longer deep sleep and had better sleep efficiency.
LEFT-SIDE SLEEPING
Left-side sleepers also did well. But their sleep quality was a bit lower than that of right-side sleepers. Still, left-side sleeping has perks, especially if you deal with acid reflux or heartburn.
BACK SLEEPING (SUPINE POSITION)
Back sleepers woke up more often. Their sleep quality was also a bit worse than that of side sleepers. This position is often suggested for spinal alignment and easing joint pressure, so it’s not all bad news.
STOMACH SLEEPING (PRONE POSITION)
Few people in the study slept on their stomachs, so data was limited. It’s linked to neck strain, back pain, and—surprisingly—an increase in wet dreams. The reason is simple: more pressure against the genitals. That's one way of getting JD Vance off the couch, I suppose.
THE IMPACT OF MOVING DURING SLEEP
One of the biggest takeaways from the study was how movement affects sleep quality. The more you move, the poorer your sleep tends to be. All that shifting interrupts your sleep cycles. It’s no surprise to learn that those who moved less during the night were more likely to wake up feeling refreshed.
Nobody stays in one position all night. Most of us move positions between 10 and 40 times without realising it. It’s your body’s built-in system to:
- Relieve pressure points.
- Keep blood flowing.
- Prevent numb limbs.
- Regulate temperature.
HOW SLEEPWEAR IMPACTS MOVEMENT
Here’s something people don’t often think about: what you wear to bed affects your sleep.
Feeling too hot, cold, or restricted makes it hard to stay comfortable. Fabrics like cotton trap sweat and add to the problem, causing you to shift around and break up your sleep.
That’s why we design our sleepwear with:
- SWEAT-WICKING BREATHABLE FABRICS to keep your body temperature stable.
- FOUR-WAY STRETCH to move with you, not against you.
- MINIMAL SEAMS AND SLEEP-SPECIFIC FITS to reduce friction when you shift in your sleep.
Our goal is to keep you comfortable, cool, and undisturbed, so your body can move without pulling you out of sleep.
FINAL THOUGHTS
If you wake up tired or want better sleep, try sleeping on your right side. It can make a real difference.
Even 15 extra minutes of sleep a night adds up to almost two more hours each week. REM is a lighter stage of sleep and most of it occurs near morning. We typically get about 70 to 100 minutes each night. So that extra 15 minutes gives us 15 to 20% more REM sleep.
A lack of REM sleep can cause poor focus, daytime fatigue, forgetfulness, irritability, and a higher risk of accidents. Small changes add up.
*Zhang, Y., Xiao, A., Zheng, T., Xiao, H., & Huang, R. (2022). The Relationship between Sleeping Position and Sleep Quality: A Flexible Sensor-Based Study. Sensors, 22(16), 6220.