Your heart doesn’t stop working while you sleep. It continuously pumps blood and sends oxygen throughout the body, collecting various waist materials. However, while you sleep, your body can naturally make things easier or harder for your heart. For example, certain positions may place unnecessary stress and pressure on the thorax, making it harder for blood to circulate. Other positions can allow for more accessible blood flow or better breathing patterns, indirectly reducing the heart’s load.
For example, it’s expected that some positions might put pressure from the torso down onto the heart, compromising circulation. However, at the same time, sleeping in certain ways can facilitate blood flow or improved breathing—natural aids for the heart. After all, poor sleep is associated with coronary artery disease and factors like obstructive sleep apnea complicates how well we breathe during the night (and, thus, how well our hearts operate), so it’s best if we can position ourselves to help.
Many studies have assessed different findings correlating sleep position, assessing specific sleep postures based on heart health or from those whom over time, could have issues like heart failure or hypertension. While results may vary from person to person, general correlations ring true across the board when it comes to various positions. Below are the most common sleep positions and how they relate to heart health.
Sleeping on Your Side: One of The Best Ways to Sleep For Your Heart
Sleeping on your side is one of the most popular ways to sleep—and thankfully, one of the best sleep positioning options for your heart. When you sleep on your side, this eliminates pressure on the chest and lungs, making circulation easier. At the same time, sleeping on your side keeps your airways open, making breathing easy and the natural flow of oxygen better for the heart.
But there’s a caveat: not all side sleeping is created equal. Sleeping on your left side is more recommended when it comes to improving heart health. Why? Because sleeping on your left side allows your heart to pump blood more effectively with the assistance of gravity. Your heart is tilted to the left in your chest cavity, so when you lay down with your left side down, it eases into the natural position of your heart and decreases strain. Studies show that for people with heart conditions, sleeping on their left side decreases blood pressure and increases blood flow.
Left side sleepers also have the additional advantage of this position in that it lowers acid reflux, which is prevalent in people with heart disease. Acid reflux can irritate the esophagus and present as chest pain, so sleeping on one’s left side can help avoid acid reflux and subsequent irritation. Less acid reflux equals better comfort—and better heart health.
Of course, left side sleeping is not for everyone. Some find it uncomfortable and irritating for shoulder pain and hip discomfort. Additionally, if one is pregnant, left-side sleeping is strongly recommended to enhance blood flow to the fetus, but it also requires a specific pillow. That said, sleeping on your right side is still better than other positions we’ll discuss later—it just doesn’t compare to sleeping on the left.
To make side sleeping work for your heart, purchase a supportive pillow that holds the head and neck in line with the spine while keeping a pillow between your knees can decrease pressure on hips and lower back leading to better comfort throughout the night. For those who are not accustomed to side sleeping, give it a few nights to adjust—it may be just what your heart needs.
Sleeping on Your Back: A Mixed Bag
The last typical sleeping position is back sleeping, lying flat on one’s back. While it promotes spinal alignment and relieves joint pressure, is this a posture for the heart? It can be—but only in specific situations.
For one, back sleeping puts the heart in a neutral position, allowing it to rest without the pressure of body weight. Similarly, blood flow may be even as the chest isn’t compressed. Thus, if someone has minor issues with their heart, they may find back sleeping comfortable and effective.
Yet back sleeping can intensify certain conditions associated with the heart. For example, if a person has sleep apnea, back sleeping can allow the tongue and soft oral tissues to collapse into the throat and trigger paused breathing. These pauses result in decreased oxygen availability, meaning the heart has to work harder and, if untreated, over time can lead to high blood pressure, heart failure, and heart attack.
In addition, back sleeping is not appropriate for heavy snorers. While snoring can be cute in certain situations, it narrows airways and decreases oxygen availability while increasing stress on the heart. In addition, snorers and those with heart failure sleep uncomfortably when they lay flat; for those with heart failure, laying flat allows fluid to settle in their lungs while horizontal. Those with heart failure prefer to sleep propped up with pillows or in a seated/reclined position.
If you like to sleep on your back and don’t have sleep apnea or congestive heart failure, this position works for you. To make it more heart friendly, sleep with your head slightly elevated with a thin pillow. This helps with breathing and decreases snoring likelihood. Do not use a thick pillow that will crank your neck forward, as this will cut off blood flow and put a strain on the heart. Ideally, a firm mattress can keep the body on its plane, not allow excessive sinking either, which is good for circulation as well.
Why Sleeping on Your Stomach is the Worst for Your Heart
Sleeping on one’s stomach is rarer, although some people enjoy this position. However, it is the worst position regarding your heart. When you sleep on your stomach, your chest, and lungs are compacted against the bed, making it even harder for you to breathe. Superficial breaths decrease oxygenation within your body, making it worse for your heart.
This position cradles your heart in the wrong way. It compacts the chest which ultimately decreases blood flow and forces the heart to work harder to circulate blood throughout the body. Over time, this excessive strain can lead to increased blood pressure or other heart-related issues. Furthermore, those who sleep on their stomachs crave their heads turned to one side, which strains their necks and decreases blood flow through the arteries to the brain. Neither is good for the heart or circulation.
Another downside? Stomach sleeping exacerbates acid reflux—and as we discussed above, this correlates to heart pain. It also adds pressure to your bodily organs—including your heart—which can create discomfort if your heart isn’t operating optimally anyway.
However, if you must sleep on your stomach and cannot change your habits (and it’s genuinely comfortable for you), there are ways to make it less of a hazard. Use a super thin pillow or no pillow to avoid a neck displacement angle. Avoid soft mattresses to reduce pressure on your lungs and chest. But ideally, try to learn stomach sleeping—you can use a body pillow to position yourself. Your heart will thank you.
Sleep Apnea as a Heart Health Risk and Sleep Position Impact
We’ve mentioned sleep apnea in passing but it’s important to explore since it poses a heart health risk. Sleep apnea is defined as the cessation of breathing multiple times while you sleep. It occurs usually with those who are overweight, have heart disease, or are known to snore excessively. Since sleep apnea lowers oxygen levels and puts strain on the heart, the position in which one sleeps at night can maximize the negative impact or avoid it altogether.
The ideal sleep position for someone with sleep apnea is to sleep on their side—better yet, sleep on their left side. This keeps airways open and prevents obstruction. Though we know back sleeping isn’t all it’s cracked up to be when it comes to a good night’s rest, it’s even more crucial for sleep apnea suffers to avoid sleeping on their backs due to nasal collapse and the potential for one’s tongue and other throat tissue to collapse into the throat. Sleeping on the stomach isn’t ideal either since it can restrict breathing.
If you think you might have sleep apnea (symptoms include loud snoring, gasping for breath, or excessive fatigue during the day despite adequate sleep), consult your physician. They might want to perform polysomnography to diagnose your situation. However, even if you go on without ever knowing if you have sleep apnea, side sleeping can never hurt. Many diagnosed patients use CPAP machines which force air through a mask to keep airways open; those with CPAP machines will find side sleeping the most comfortable way to accommodate the mask.
You also need your sleep apnea treatment for heart health. Untreated sleep apnea can lead to a variety of issues such as high blood pressure, irregular heartbeat, and increased chances of having a heart attack or a stroke. Understanding which sleep position is best for your heart and getting the treatment you need will help you sleep a bit easier knowing your heart will be protected.
Other Tips for Heart Healthy Sleep
In addition to sleep position, there are other factors aside from sleep position that are important for heart healthy sleep. While establishing a sleep routine is good, here are some tips to ensure your sleep is also good for your heart.
For example, go to bed and wake up at the same time every day. This helps regulate your circadian rhythm which, in turn, helps regulate heart rates and blood pressure during waking hours. Aim for 7–9 hours of sleep as more or less can contribute to a chaotic lifestyle which can harm your heart.
Make sure the sleep environment is conducive to heart healthy sleep. Your room should be cool, dark, and quiet. Quality mattresses and pillows support one’s sleeping position of choice—which is also beneficial to optimal heart health—although those with heart failure or respiratory problems may benefit from an adjustable bed to keep their upper bodies propped while sleeping.
Other non-sleeping activities contribute to how well you sleep at night. For example, avoid heavy meals and caffeine or alcohol consumption before bed; these can make sleep more difficult and increase strain on an overworking heart. Exercise is good to build muscle and endurance for your heart, but don’t exercise too close to bedtime or it may keep you awake.
Ultimately, reduce stress. Stress levels increase blood pressure and a racing heartbeat that can carry over into sleep. Attempt stimulating breathing techniques or meditative exercises prior to rest to relax the mind and body. A relaxed heart is a happy heart.
Sleep Positions for Specific Heart Issues
If you have specific heart issues such as heart failure, hypertension or atrial fibrillation, then special considerations need to be made for sleep position. Specific disorders require you to sleep in a particular way. Heart failure requires specific considerations as well, as sleeping flat may make it difficult to breathe, sleeping angled with additional pillows or in a reclining chair may be more beneficial. In addition, sleeping on one’s left side is still preferred so as to not pressure the heart with excess strain, but discuss with your doctor what’s best for you.
For high blood pressure, sleeping on one’s side may be the best sleep position to relieve stress on the body and promote circulation. If you’re taking medications for your heart disorder, be sure to take them as prescribed and avoid an early bedtime after big meals as it’s recommended to let your body digest and this could be detrimental for blood pressure readings.
If you’re recovering from a recent heart attack or heart surgery, rely on your doctor for the sleep position and sleep patterns recommended. Keep easy communication open with them and consider having additional pillows on hand to ensure support while promoting comfort and safety during recovery stages.
Even if you do not have a heart disorder, it’s still important to consult with your health care professional with any sleep issues for personalized recommendations to keep your heart healthy while sleeping.
How to Change Your Sleeping Position
Changing your sleeping position can be difficult, especially if you’ve been doing it for years. Your body may push back—but there are ways to make the process easier.
For one, use pillows as police. If you want to learn to sleep on your side, put a pillow between your knees and hug a body pillow to avoid rolling to your stomach or back. If you’re trying to avoid sleeping on your stomach, sew a tennis ball on the front of your pajamas. It sounds silly, but it will stop you from rolling over and getting comfortable on your stomach.
Be patient. Major adjustments don’t happen overnight. Sometimes it takes a week or two to adjust to a new sleeping position. Soothe yourself by napping throughout the day or attempting the new position at the start of the bedtime process. If you wake up in your old sleeping state, don’t freak out; it happens. Just reposition yourself as best you can and get comfortable again.
How Mattresses and Pillows Influence Sleep Position
Mattresses and pillows influence sleep positions less from comfort and more from health concerns when it comes to good (or bad) positions for your heart. For example, a too-soft mattress may cause a person to sink within the bed, which can inhibit breathing—or blood flow. A firmer or medium-firm mattress supports the person better and keeps the spine aligned—critical for side sleepers and back sleepers.
Pillows contribute significantly, as well. If you’re a side sleeper, a sufficiently lofty pillow fills the space between shoulder and head so that the neck stays aligned. If you’re a back sleeper, a less lofty pillow prevents the head from falling too far forward. Stomach sleepers should use either an extra-thin pillow or no pillow at all, which minimizes pressure on the neck.
For the sake of your heart, investing in a proper mattress and pillows is well worth it. The best options are memory foam or latex, which breathe, to keep you cooler and more comfortable at night.
How Sleep Quality Affects Your Heart
Sleeping position is only half the battle; sleep quality is essential, too, for heart health. More than just sleep deprivation, poor sleep includes frequent awakenings and insomnia. This all increases one’s chances of developing heart disease. When we don’t get enough sleep, stress hormones increase—which increase inflammation and blood pressure—and both are detrimental to one’s heart.
The body experiences a drop in heart rate and blood pressure to rest the heart when it gets high-quality sleep. Good sleep also maintains appropriate blood sugar and blood levels—both of which are linked to how healthy one’s heart is—so when one gets good quality sleep and aligns themselves with heart-healthy sleeping positions, they’re on their way to long-term healthy hearts.
Conclusion
Thus, when it comes to sleep positioning, it may seem trivial, but your heart may not forgive you later. For the average person, sleeping on the left side is the most suggested option, allowing for increased circadian rhythms, decreased pressure on the heart and facilitation of any sleep disorders from acid reflux to sleep apnea. Sleeping on the right side is a far second option, back sleeping is somewhat effective for some but problematic for others with sleep apnea or even advanced heart failure.
Lastly, those that sleep on their stomachs are setting themselves up for failure with their hearts; however, at least, they should be encouraged to switch to a side position.
In the end, assessing sleep position should go in conjunction with other heart healthy options—a supportive mattress, appropriate pillows and mattress toppers used, in conjunction, with a heart healthy lifestyle. Maintaining a consistent sleep schedule, minimizing distractions and stressing will also go a long way with mediation. Any diagnosed cardiac patients should consult their physician if sleep apnea is suspected as well as for any prescription recommendations.
Thus sleep positioning may seem minor, but it can majorly benefit cardiac output in the long run. So give it a try tonight—you never know how much better your heart (and mind) will feel after curling up to your left. What’s stopping you from this simple yet transformative adjustment for a healthier tomorrow?