Sleep Positions

Which sleeping positions are the healthiest?

The right sleeping position - Why sleeping in the appropriate sleeping position is so important for our health?

Healthy sleep in the right sleeping position on your pillow is something that all people desire when they sink into their pillow and mattress at night. Therefore, a healthy sleeping position on your own mattress and pillow (plus bedding) with a suitable mattress surface and mattress core, as well as your own pillow, is all the more important. Because healthy sleep on the appropriate mattress surface not only has a positive effect on health but also helps with weight loss. Yes - sleeping on the mattress and pillow promotes the breakdown of fat cells! During sleep, the hormone leptin is released, which suppresses hunger and can aid in weight loss. Healthy sleep is also a true fountain of youth and aids in cell renewal, which keeps the skin firm. Especially for children and toddlers, who generally sleep longer than adults, sleep is particularly important. No matter what sleeping position you sleep in on your mattress, as long as you get enough sleep, you will achieve optimal recovery on your mattress . In our guide, you will learn everything about the topic of sleeping positions.

Restless dreaming in your own sleep position - sleep disorder and its aftereffects

About 65% of people in Germany suffer from sleep disorders on their mattress. Many often change their sleep position on the sleeping surface of their mattress and the position on their pillow during the night. This is a typical sign of increased alertness. However, this usually helps little in falling asleep. The less sleep you get on the mattress, the greater the feeling of hunger becomes, and it also leads to measurable weight differences, even if you haven't eaten anything. It shows that insufficient sleep on the mattress and your own pillow leads to negative effects. People with sleep disorders can be easily irritable and also face problems in everyday life , such as lack of creativity and moodiness, being confronted with.

The 5 sleep phases at night

In our sleep position guide, the 5 sleep phases must of course not be missing. Dozing off in the bedroom on the mattress and pillow is not always easy, especially when you can't find the right sleep position. If you have trouble falling asleep on your mattress, calm music for relaxation or a soothing herbal tea usually helps to find the right sleep position on the mattress and pillow, which is also a healthy sleep position for you and your body and spine. Once you have managed to fall asleep, we distinguish 5 sleep phases that every person goes through at night (ideally):

1. Falling Asleep Phase: Body relaxes in the found sleeping position on the pillow, decrease in blood pressure and body temperature
2. Deep Sleep Phase: Regeneration phase of the body plus spine in the sleeping position on the pillow
3. Dream Phase: Processing of daily impressions in the sleeping position on the pillow
4. Completion of Renewal and Learning Phase: Physical renewal (cell formation) and learning processes are completed in the assumed sleeping position, increased cortisol levels in the blood
5. Awakening Phase: Sufficient cortisol levels and feelings of hunger lead to waking up and leaving the sleeping position

In the falling asleep phase, the body begins to slowly reduce its temperature and blood pressure as soon as we are in bed, for example, a box spring bed, in the chosen sleeping position. All people in their beds, who are in different sleeping positions, such as stomach sleepers who sleep on their stomach, back sleepers who sleep on their back turned on their pillow, or side sleepers in a side position, become tired and fall asleep. Now the deep sleep phase begins, in which a person recovers and regenerates healthily in their bed (e.g. box spring bed) (e.g. neck, spine). The back vertebrae of the spine are relieved by choosing the right mattress , the head can sink perfectly and softly into the pillow, and the temperature in the bedroom is not too warm and not too cold due to the duvet. In the dream phase, we process the events of the day and start to dream. Our body temperature is now at its lowest. Once the regeneration and learning phase is complete, the sleep hormone melatonin decreases and the wake-up hormone cortisol increases again. A sufficiently high cortisol level and a growing feeling of hunger initiate the healthy optimal wake-up phase (usually after the end of the night), which then usually leads to getting out of the mattresses and beds. In our guide, we recommend for an optimal morning routine, as one of the most important tips, to set the alarm a little earlier so that one can slowly peel oneself out of bed (for example, box spring bed). Everyone has a different rhythm in the morning; however, it is advisable not to rush out of bed immediately, but to take it a bit more calmly to start the day optimally.

Tips for health in sleep with the right sleep items and the right accessory consultation

Anyone wishing for a healthy, relaxed sleep on mattresses should consider the right item equipment in their bedroom. The right mattress combined with a suitable pillow and the right blankets, as well as soft bedding, will help you fall asleep, because nothing is more uncomfortable than a mattress that is too hard or too soft. Whether you sleep better and healthier on your side or stomach should definitely be taken into account when choosing sleep items.

The right bedding for a wonderful sleep as part of the bed consultation

Bettwäsche ist ein wichtiges Zubehör, was in Betten nicht fehlen sollte. Mittlerweile gibt es verschiedene Arten von Bettwäsche, die man für jeden Anlass verwenden kann. Ob es sich dabei um Kinder-Bettwäsche für das Kinder-Zimmer oder um eine süße Baby-Bettwäsche für Baby-Betten im Baby-Zimmer handelt: Ob Baby, Klein-Kinder oder Kinder, kuschelig weiche Bettdecken fördern nicht nur das Wohlsein beim Einkuscheln, sondern gerade beim Einschlafen kann die richtige Bettwäsche das A und O sein, sobald man sich für die passende Bettwäsche entschieden hat. Für Betten gib es verschiedene Bettwaren, die wir hier im nachfolgenden Bettwaren-Service-Überblick auflisten möchten:

• Bedding made of natural materials (cotton, silk, bamboo)
• Bedding made of microfiber, fleece, viscose
• Bedding with Christmas patterns
• Bedding with flowers and bedding with star prints
• Bedding with prints for children (Disney, movies, cars)

This is just a small selection of bedding that represents the currently most popular bedding colors:

• Bedding e.g. for comforters in vibrant colors (red, blue, yellow)
• Bedding e.g. for comforters in pastel shades (purple, soft pink, beige)
• Bedding e.g. for comforters in muted colors (brown

The most popular lying positions on the mattresses

In general, one can summarize 4 sleeping positions on mattresses and beds that appear in the sleeping culture around the world.

• Side sleepers (side sleepers make up over 65% of people)
• Back sleepers (19% of people are back sleepers and sleep on their back)
• Stomach sleepers (stomach sleepers make up about 8% of people)
• Active sleepers (8% of people sometimes sleep with their head on the pillow, in stomach position on the mattress surface, and on the shoulder like side sleepers)

Sleeping positions for stomach sleepers, side sleepers, and people in the back sleeping position

Fast two thirds of Germans prefer to sleep in the side position as side sleepers at night in bed. Side sleepers lie with the head area sideways on the pillow, so that one of the two shoulders and one side of the head of the side sleeper and body side are on the mattress surface. The arms are either close to the head area near the pillow or slightly away during this sleeping position. People who sleep healthily in the side position as side sleepers are said to have a balanced lifestyle and inner equilibrium. People with the sleeping position of side sleepers are open to new things. From an orthopedic perspective, the side position as side sleepers is best for the regeneration of the back spine.

Sleeping positions and problems: Side sleeper sleeping position

Even though the sleeping position for the spine on the pillow or cushion is primarily the most natural, the sleeping position on the mattress as a side sleeper can have some disadvantages. For example, this sleeping position on an incorrect mattress can lead to a curvature of the spine (scoliosis), as the back vertebrae sink too deeply into the mattress surface, causing pain. Furthermore, many side sleepers suffer from shoulder pain, as they do not sink enough into the mattress surface, but rather bend, which can lead to muscle tension, e.g., in the shoulder. In addition to shoulder pain, sleep disturbances for side sleepers are also caused by neck pain and tension for a side sleeper, as the pillow does not provide the necessary support. Sleeping in the side position on the mattress surface can also lead to back pain, as the back is not adequately supported. If you belong to the type of side sleeper who lies on their side with their body and places their arms under the pillow, the arms may be poorly circulated, leading to the typical uncomfortable arm tingling and tension. However, you can easily optimize the sleeping position by choosing the right mattress surface with the appropriate mattress model. You can find the suitable mattress best with our mattress finder from Mister Sandman Mattresses, which offers you competent advice and support as a mattress guide with professional consultation on the topic of mattresses and suitable bedding accessories.

Sleep position tips: Side position tips - Mattress for side sleepers

For individuals who sleep healthily on their side, a cold foam mattress with innovative shoulder zones is recommended as a mattress model. The well-constructed 7-zone cube cut and firmness level of a cold foam mattress is ideal for side sleepers, as it provides sufficient support for the body zones. A good visco mattress topper also offers the advantage that the adaptable foam of the mattress conforms optimally to the pressure points of the body, allowing shoulders (especially with broad male shoulders) to sink in properly. Our Liara mattress from Mister Sandman is particularly popular among families of side sleepers. It's best to test right away which mattress product suits you best with our mattress finder and enjoy a healthy, relaxed sleep on your new mattress. In addition to mattresses like the gel mattress (mattress with gel foam), the cold foam mattress (mattress made of cold foam = cold foam mattresses), and the latex mattress (mattress with latex and visco foam plus cold foam mattress layer).

Tips for the suitable slatted frame/slatted frames for side sleepers

For side sleepers in a side position, a flexible slatted frame that offers very high point elasticity is suitable. Shoulders and pelvis sink correctly according to the sleeping position.

• The suitable slatted frame for these individuals is a slatted frame with shoulder lowering. The slatted frame ensures that the shoulder area can sink in more without twisting.
  
  
• The slatted frame must protect the lordosis. Therefore, the slatted frame must have a middle zone adjustment. The slats of the slatted frame can be individually adjusted to the body shape of the sleeper.

Tips for the right pillow for side sleepers

To fall asleep peacefully at night, an optimal pillow, such as a neck support pillow or neck pillow with adjustable height foams, is perfect to balance the height difference between the head area, neck, and shoulders. The best are visco pillows, as they allow the head area to rest softly and particularly relieve the neck as well as the spine. In addition to great pillows for side sleepers, we also offer them here in our Mister Sandman Online Shop. Thus, the Liara gel visco pillow is perfectly suited for your needs if you sleep on your side!

Back sleepers - The problem with snoring

About one fifth of Germans sleep at night on their backs. Sleeping in a supine position, as the name suggests, is on the back, with the back of the head on the pillow. Legs are usually extended or can also be slightly bent. The arms can lie close to the body, under the pillow, or on the chest or abdomen. Most people snore in this position. Especially in men (but also in women), snoring can be perceived as unpleasant. Snoring, as in the case of a snoring person, is less disturbing since usually the other person hears the snoring or is awakened by it. Breathing through the nose instead of the mouth helps against snoring, for example. Additionally, these tips can also help with snoring or against snoring:

• Avoiding alcohol before sleeping, as it leads to additional relaxation of the respiratory muscles
• For overweight individuals, weight reduction helps as the neck and throat lose fat deposits
• Special nasal strips from the pharmacy

People who sleep this way are said to have high self-confidence. The position is also referred to as the queen of sleeping positions. They are considered good listeners and enjoy helping others.

Sleeping positions and problems for back sleepers

If you are a person lying on your back, you usually do not move much at night. Therefore, it is even more important that your head and spine are ideally aligned to prevent the following problems: Neck pain is a common issue that back sleepers have to deal with. In this position, the head is often too high. A pillow that is too high can be to blame, as it bends the cervical vertebrae too much. If you sleep on your back and it is not optimally positioned on the mattress surface, you can develop back pain. In addition to these problems, circulatory disorders can also occur, which are particularly common in the legs.

Sleeping position tips for back sleepers: Tips when Mattress article purchase for back sleepers

A good mattress product for back sleepers must definitely provide a good hold and relieve the spine precisely. For this, particularly visco mattresses and mattresses made of gel foam are suitable. Both mattresses achieve a wonderful sleeping feeling and distribute pressure perfectly on the sleeping surface, aligning the spine very well. The Serena gel mattress from Mister Sandman prevents circulation disorders and promotes perfect pressure relief not only for back sleepers but also for other sleeping positions. With the additional cold foam layer (as with a cold foam mattress) and zoned structuring, the weight of the body is additionally supported. Find out which sleeping position suits you best and we will find the right mattress product for you with our mattress finder advisory service for you and gladly also for your family.

Slatted frame tips for back sleepers: Which slatted frames are suitable?

Slatted frames that are particularly reinforced in the middle to prevent the back area from sagging and to avoid overloading the spine are important in this position. The position of the back must therefore be particularly supported. At the same time, the slatted frame should have a high elasticity. Depending on whether you sleep in a box spring bed (box spring beds) or in another type of bed: The suitable slatted frame must be precisely adapted to your bed needs and your body.

• The slatted frame must have additional buttock support with the appropriate slatted frame for back sleepers, so that the slatted frame in the chosen bed type can provide healthy support for the body.
• Additionally, the slatted frame must have a curved spring rail for the slatted frame middle zone reinforcement. The slatted frame consists of 6 additional slatted frame slats to provide enhanced support for the lumbar spine and the area of the intervertebral discs and lordosis.
• The slatted frame with the 6 additional slatted frame slats prevents the back from sagging. Instead, this slatted frame construction strengthens this body area to prevent tension.

Pillow tips for back sleepers

When choosing a pillow, it is important that the head is not positioned too high. A correct head position is significant, as otherwise, one may experience neck pain, which can lead to sleep disturbances, making it difficult to fall asleep. A neck pillow or a good neck support pillow is recommended here. The firmness can be individually adjusted by simply flipping from the medium-firm side to the softer side.

Stomach sleepers: What characteristics does a stomach sleeper have while sleeping?

Only 8% of people in Germany sleep on their stomach. The stomach sleeper lies face down on the pillow, which they can turn to the left or right in a stomach position. From a medical perspective, the sleeping position as a stomach sleeper is rather unfavorable, as one should not eat anything before falling asleep, for example. Stomach sleepers are said to like to keep everything under control and enjoy managing things in life. Particularly, topics important to stomach sleepers, such as punctuality, order, and cleanliness, can be significant for people who sleep on their stomach. It is often said that stomach sleepers are sensitive and can get upset more easily. People who sleep on their stomach can still enjoy restful sleep in this position if they have the optimal bed accessories in their bedroom.

Sleeping positions and problems: Stomach sleepers

As already mentioned, doctors generally advise against this sleeping position on the stomach, as it can often cause problems for the affected person at night. Thus, internal organs can suffer damage from the constant pressure in the stomach position. Furthermore, it can lead to neck pain, as the head can only be turned to the left or right. Sleeping on the stomach can also lead to circulation disorders in the arms and legs if they are, for example, lying under the pillow or if the legs are bent in an unfavorable position. While some people sleep on their stomach with a pillow, others sleep without one and often wake up in the morning from the stomach position with shoulder pain and/or back pain, as the back is overloaded.

Tips for sleeping positions for stomach sleepers: Mattress products for stomach sleepers

For the sleeping position on the stomach, in addition to a classic pocket spring mattress with very good point elasticity, a cold foam mattress is recommended, as it is particularly softer in the chest area and therefore ideal for women who sleep on their stomach. Thus, the mattress is not only perfect for side sleepers but also for back sleepers. Our Anea cold foam mattress (firmer firmness level) is particularly popular among stomach sleepers. Test easily which mattress surface suits you best with our Mister Sandman mattress finder service! Suitable for you and the whole family. Additionally, a topper can help make sleep even softer. If you desire, for example, a new lying feeling on a mattress model but do not want to buy a new product? Then topper products are excellent, as toppers can provide sleep with a new and even more pleasant comfort, like in a luxurious box spring bed (box spring beds).

Slatted frame for back sleepers: Which slatted frames are the right ones?

When choosing the right slatted frame, it is important that it is point-elastic and provides pleasant comfort to the body through targeted adjustment.

• For stomach sleepers, it is very important that the slatted frame used has a central zone reinforcement. This slatted frame also has 6 additional slatted frame slats that are attached under the actual slatted frame slats of the slatted frame. This slatted frame has the advantage that one can adjust the individual slatted frame slats of the slatted frame to be softer or harder with a sliding regulator. Stomach sleepers are recommended to set the slatted frame with the slatted frame slats of the slatted frame to maximum firmness.
• The slats of the slatted frame prevent the pelvis of the sleeper from sinking too deeply. The 6 additional slats of the slatted frame prevent the formation of a hollow back and possible back pain.

Pillows for stomach sleepers

For stomach sleepers, a soft visco pillow, such as our Anea visco pillow, is suitable. It is not too high and prevents neck tension. For those who prefer something firmer, we offer the Anea cold foam pillow (we also recommend our Anea cold foam mattress to go with it), which promises a pleasant night's rest due to its breathability. 

Active sleepers

Good to know: Only 8% of Germany reports sleeping in different lying positions. A small number that shares third place with stomach sleepers. These people are also called active sleepers because they frequently change their sleeping positions. They also move more than others and sometimes sleep on their back or stomach. Active sleepers therefore need sleep accessories that evenly cover all needs, from sleep pillows to mattress items. Whether on the stomach, on the back, or back on the side - as an active sleeper, you move a lot at night and have a similarly restless character. You possess a lot of creativity and can sometimes be a bit distracted in everyday life. However, this is your great talent that makes you special.

Sleeping position tips: Active sleepers - mattress products for active sleepers

Active sleepers need space on a mattress to ensure their freedom of movement is not restricted. Ideally, they should use latex- or cold foam mattresses due to their high point elasticity and support strength. Since our mattresses at Mister Sandman adapt individually to the needs of the sleepers, we recommend our 3 premium mattress models. We are happy to offer you a free mattress finder-service that finds the right item for you.

Slatted frame for active sleepers

Since these sleep types roll around a lot, they need proper shoulder relief. The slatted frame should therefore have a built-in shoulder comfort zone to prevent tension or sleep disturbances at night. There are special types of slatted frames that have additional slats to protect the shoulders of the sleeper. It is best to test the slatted frame. Some slatted frame manufacturers also offer a 30-day trial sleep program.

Pillows for active sleepers

It is advisable to use a soft pillow with restorative power, so that it can be used at night and returns to its original state upon waking. The Anea visco pillow with built-in memory effect or the Liara gel visco pillow is suitable for this purpose.