Key Summary of Optimal Sleeping Posture
Sleep health guide provided by Representative Shin Jeong-min of Ulfit Korean Medicine Clinic
01 'Sleeping on the side' to protect brain health
- Glymphatic System: During sleep, cerebrospinal fluid flows between brain tissues and acts as a drainage system to wash away amyloid-beta, a toxin that causes dementia.
- 25% Increase in Circulation Efficiency: Compared to sleeping on your back or stomach, sleeping on your side makes the removal of brain waste products most active, contributing to long-term brain health.
02 'Sleeping on the left side' for acid reflux and sleep apnea
- Blocking Acid Reflux: The stomach is located slightly to the left of the body's center. When lying on the left side, the convex pouch of the stomach drops below the esophagus, physically blocking acid reflux due to gravity.
- Improved Digestion Speed: Lying on the left side after a late dinner allows food to settle steadily into the widest part of the stomach, facilitating the flow of digestive enzymes.
- Improved Airway Expansion: Lying on your side causes the tongue to shift laterally, which immediately expands the airwayโessential for relieving snoring and sleep apnea.
03 The benefits of correct pillow height and 'sleeping on the back'
๐ When sleeping on your side
A 10~15cm high pillow is recommended to prevent shoulders from curling or the neck from bending. Placing a pillow between your legs prevents pelvic misalignment and creates a more stable curve.
โ๏ธ When sleeping on your back
This is the most fundamental posture that maintains a neutral spinal state by evenly distributing weight across the entire body. Since there is no pressure on the face, it is effective in preventing temporomandibular joint (TMJ) disorders and facial asymmetry.
