Find the right sleeping position

If you truly want a better tomorrow, start with tonight. Make a resolution most of us never dream about: Get solid sleep, and plenty of it.

We know a good night’s rest helps you think clearly and have a better attitude. But the effects of poor sleep have been linked to depression, obesity, stress, and even suicide.

“Sufficient sleep is necessary for both psychological and physical health,” says Terry Cralle, of the Better Sleep Council in Alexandria, Va.

Sleep is hard to come by if you suffer a health condition, but some scientifically proven positions can combat your tossing and turning, and help you wake up feeling well rested.

“Body position appears to be one of the factors that (speeds up) the onset of sleep,” Cralle says. “People who have a specific position associated with falling asleep tend to fall asleep more quickly.”

Stiff neck, back pain

Worst position: On your stomach.

It puts pressure on the stomach, and also causes unnecessary stress on the joints, soft tissues and muscles of your upper back and neck, says sleep specialist Michael Breus, known online as The Sleep Doctor.

“Sleeping on your back is often the best position, since you are able to distribute your weight evenly across the skeletal frame,” Breus says. “A pillow is a critical component to overall neck and back support.”

Snooze solution: Lay flat on your back, with a pillow under your knees to prevent back arching. Also, be sure to have a supportive pillow under your head. “For neck pain especially, use a pillow that is as thick as the space between your neck and shoulder, so your head and neck are supported in a neutral position,” Cralle says.

Snoring, sleep apnea

Worst position: On your back. It’s bad for breathing. “Not only does the tongue fall straight back, narrowing the airway, but if the person is overweight, the stomach will push against the diaphragm and make breathing more difficult,” Cralle says.

Snooze solution: Try your side or stomach. If you start there but tend to end up on your back, prop a few pillows behind you to avoid turning over.

Sinus pain, allergies

Worst position: On your back or stomach.

Research shows these positions can cause the mouth to fall open during the night, hardening mucus and keeping you congested.

Snooze solution: Lay on your side, propping your head up on several pillows to open up sinus passages. Also, change sheets and pillowcases frequently to avoid allergen exposures.

Heartburn

Worst position: On your back. This makes it easier for stomach acid to travel to your esophagus.

Snooze solution: Elevate the upper half of your body with a large pillow, or sleep on your left side to keep your esophagus above your stomach.