When lying down after a long day, your body tends to choose the most comfortable sleeping position. Throughout the night, your body can switch the position to one that feels more comfortable through the various sleeping cycles. However, seniors 65+ may need to be more mindful of how they position their bodies. These positions may include:
Fetal position gets its name from the shape of a baby in a womb. The sleeper’s body is curled up into a ball while lying on one side with legs and arms bent.
Log position is when a sleeper’s body is lying on the side with both their legs and arms straight (like a log).
Yearner position makes the sleeper look as though they are reaching or yearning for something. The sleeper is lying on their side, but unlike the log position, the sleeper has the legs and arms outreached.
Soldier position involves the sleeper laying on the back and laying as straight as a soldier stands. The legs are not bent and the arms are straight next to the sleeper’s sides.
Starfish position involves the sleeper lying on their back with their arms outstretched to the corners of the pillows. The legs’ of the sleeper are also outstretched making the body look as though it is a starfish.
Freefall is a stomach position where the sleeper has their hands on or around their pillow and their head turned to one side.
Pros and Cons to Positions
Regardless of what position you are sleeping in, there are pros and cons to all of them. The chart below will show you some of them.
| Position | Pros | Cons |
| Back Sleepers | – Good Support from the mattress- Reduces pressure on the back and any muscle or joint pain – Reduce the swelling in feet and ankles (with pillow support). | – If you have trouble breathing when sleeping, lying on your back may make it worse- May cause louder snoring-May lead to sleep apnea |
| Left Side Sleepers | – Breathing may be clearer- Limits the effects of snoring and sleep apnea – If a right shoulder or hip is causing pain, this may feel better | – The organs in the chest can shift with gravity so the lungs may weigh heavily on the heart. – The increased pressure may affect heart function. – This may increase an issue in the kidneys causing you to urinate more frequently at night. |
| Right Side Sleepers | – Breathing may be clearer- Limits the effects of snoring and sleep apnea – If a left shoulder or hip is causing pain, this may feel better | – The organs in the chest will shift causing the right lung to hold the pressure. – This can reduce the lung’s ability to fill with air. |
| Stomach Sleepers | – Prevents organ shifts. – If the mattress is not comfortable, lying on the “softer” parts of your body can be more comfortable. – Tucking arms close to the body can provide psychological comfort and conserve heat. | – May lead to neck pain. – Places strain on the shoulders and upper back muscles. – May be harder to breathe with the body’s weight pressing down on the lungs and limiting the motion of the rib cage. |
| Upright Sleepers | – Prevents the collapse of the airway.- Diminish the risk of snoring and the problems associated with sleep apnea. | – Nearly impossible to change positions during sleep. – Can’t sleep laterally very well. – Not possible to sleep in a prone position. |
Best and Worst Sleep Positions for adults 65+
An adult should be getting between 7-8 hours of sleep on a nightly basis. As you get older, various health conditions may occur that make it more difficult to get comfortable when trying to sleep. If an adult suffers from lower or upper back pain, sleeping on the back helps to distribute the body weight across the entire spine. However, if the adult has difficulty breathing, this is one of the worst sleeping positions. If an adult is suffering from snoring, sleeping on the side helps decrease the severity and frequency in adults. The worst position for a senior adult is on the stomach. By laying on the stomach, the adult’s head will be buried in the pillow which blocks the nose and mouth airways. This position can always severely interfere with the alignment of the spine.
Try Relaxium Sleep!
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To restful and healthy days ahead,
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
What Your Sleeping Position Says About You | Sleep Foundation
Best and Worst Sleep Positions for Health Conditions (verywellhealth.com)
What Are The Best Sleep Positions For Seniors & Elderly? – Graying With Grace