An expert has warned that the position you sleep in could be “sabotaging” your recovery when it comes to a number of illnesses and conditions. According to the sleep guru, the way in which you sleep can either improve or worsen symptoms of colds, flu, stomach bugs, and even constipation.
With this in mind, Lisa Artis – deputy chief executive officer of The Sleep Charity – shared the sleep positions you should consider adopting if you are struggling with an ailment. Speaking in partnership with Simba Sleep, she explained: “Ultimately, sleep is the best medicine. A solid eight hours of uninterrupted rest helps the body fight infections, speeding up recovery and restoring energy.
“Without enough sleep, we wake up feeling overtired and irritable, making it even harder to shake off illness. Taking to our beds to rest and recharge can make all the difference in how our bodies cope with a heavy cold, reinforcing the simple truth that good sleep is essential for good health.”
Colds, cough and flu
If you are experiencing one of the dreaded winter illnesses at the moment, Lisa advised propping yourself up at night. She said: “On your back with your head and shoulders elevated at a 45-degree angle. This position prevents mucus from pooling in your throat, which can trigger coughing fits and make breathing more difficult.”
To achieve this, she advised using extra pillows or an adjustable support. At the other end of the spectrum, she warned against sleeping flat on your back.
“This can cause mucus to settle in your airways, making congestion worse,” she said. Lisa also told people not to sleep face down if you’ve got a cold, cough or flu. She added: “This puts unnecessary strain on your neck and limits airflow.”
Constipation
If you have constipation, you should sleep on your left side to help digestion. Lisa said: “Sleeping on your left side can help relieve constipation and ease IBS symptoms by using gravity to support better digestion.
“This position encourages the natural flow of food and waste through your digestive system, allowing gravity to move waste from the small intestine to the large intestine more efficiently.”
In contrast she warned against sleeping on your stomach as this can place pressure on your digestive organs and make discomfort worse. Lisa added that lying flat on your back is the worst way to sleep for constipation. “This position may slow digestion and cause bloating, making constipation symptoms linger longer,” she said.
Stomach bugs, vomiting and diarrhoea
Lisa told people to sleep on their right side. She continued: “While there’s no scientific proof, some believe sleeping on the right side may help reduce night-time bowel movement during diarrhoea.
“This position could slow stool frequency by encouraging it to stay in the lower part of the digestive tract longer, preventing it from reaching the colon too quickly and reducing urgency.” In comparison you don’t want to sleep in a “tight foetal position”.
“While it may feel comforting, this posture can compress your abdominal area, increasing discomfort,” Lisa said. Similarly, sleeping on your stomach can also make symptoms worse. She said: “Sleeping on your stomach can make diarrhoea and nausea worse because it can compress your stomach and organs.”