Can sleep position affect your heart and brain health?

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It's a well-established fact that sleep plays a crucial role in maintaining heart and brain health. Research has consistently demonstrated this association.

You sleep – on your back, on your side, on your stomach – a question that hasn't been asked as frequently. However, experts point out that sleep position can indeed have an impact, at least in certain cases.

According to Dr. Rachel Salas, a sleep neurologist at the Johns Hopkins Center for Sleep and Wellness in Baltimore, sleeping position is largely a matter of personal preference.

At first, she said, it's like Goldilocks: People tend to be drawn to what feels just right. But what's pleasing to someone can change over time.

The location of your bedroom, the condition of your bed, your window placement, and your sleeping companions can all impact your choices, Dr. Susan Redline noted, who holds the position of Peter C. Farrell Professor of Sleep Medicine at Brigham and Women's Hospital in Boston. Similarly, REDLINE said, personal injuries or ongoing pain can also play a role in a person's decisions.

While you can consciously decide on your starting position each night, Salas said, "not a lot" of research has been conducted on the impact of making that choice.

Researchers have studied sleep positions in people with heart failure, a condition in which the heart does not pump properly. People with heart failure often breathe more shallowly when they sleep on their left side and thus often prefer their right. However, as Salas noted, it may actually be better for individuals with gastroesophageal reflux disease, who may mistake its symptoms for heart problems. Sleeping on one's left side is also known to improve blood flow in pregnant women.

Several studies have explored the potential impact of sleep position on the brain's ability to eliminate waste. "However, I don't believe any findings are ready for widespread use," stated Dr. Devin L. Brown, a neurology professor at the University of Michigan Medical School in Ann Arbor.

Some of the most well-known links between sleeping position and heart and brain health involve sleep apnea. This is when people stop and start breathing while they're asleep, according to Dr. Redline. "Most people with sleep apnea experience much worse sleep apnea when they sleep on their backs compared to when they sleep on their sides."

Sleep apnea affects cardiovascular health in several ways, she said. As the body works harder to breathe in, it triggers a stress response. Sleep apnea can also elevate carbon dioxide levels in the blood and disrupt deep sleep. A specific type of sleep apnea, caused by structural health issues, is linked to irregular heartbeats, high blood pressure, and other complications.

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A study published in the journal Sleep Medicine, co-written by Brown, discovered that individuals who had had a stroke experienced a slightly reduced severity of sleep apnea when they avoided sleeping on their backs. "We are still unsure whether treatments that prevent sleeping on one's back, or any other treatments for sleep apnea, can lower the risk of having a stroke," she stated.

Approximately 34% of middle-aged men and 17% of middle-aged women suffer from sleep apnea, with many cases going undiagnosed, citing contributions from medical researchers Redline and Brown.

"There are individuals who have what we refer to as positional obstructive sleep apnea, meaning they only experience apnea in a specific position," Salas said. Typically, that's when they sleep on their backs.

To address this issue, Salas and Redline pointed out that a variety of products are available, including electronic devices that alert people when they roll onto their backs, as well as shirts featuring pockets in the back with a tennis ball, which can prompt sleepers to change positions if they roll over.

For most individuals, the key takeaway is that if they have sleep apnea, sleeping on their side is often recommended as a beneficial approach. On the other hand, for those who don't have sleep apnea or snore, sleeping in a position that feels most comfortable and results in fewer nighttime wakes "is probably the simplest practical advice.

She stresses the significance of getting enough rest. On average, most adults should get between seven to nine hours of sleep each night, as stated by the American Heart Association.

Now we're aware that sleep has a significant impact on every bodily system, including the heart and the brain, impacting the health of blood vessels, the immune system, and more, according to Redline.

Salas advised that people "should definitely be aware of and consider how they're sleeping."

People often get stuck in their routines and may be hesitant to try new things in their pursuit of better sleep. However, Salas advises them to be more open-minded and willing to experiment with small changes. For instance, replacing an old pillow or using a rolled towel to help alleviate back pain can make a significant difference, she pointed out.

If you can't find a comfortable sleeping position, don't just overlook it, Salas said. If a patient tells her they can't breathe when lying flat, or they have to sleep in a recliner, it's a sign that "there definitely could be something more serious going on."

If you're consistently falling asleep at odd times like during meetings or movies despite getting enough sleep at night, it's worth consulting with a healthcare professional, Salas recommends.

Regardless of position, it's crucial to prioritize sleep, she suggested, and "only you can make sleep a priority. Nobody else can do that for you."

American Heart Association News Covers heart and brain health. Certain views expressed in this article do not represent the official stance of the American Heart Association. The American Heart Association holds the copyright or rights to this article. This article does not qualify as professional medical advice, diagnosis, or treatment. Consult a healthcare professional for medical information.