Best Sleeping Positions for Heart Health

You may not have given much thought to your sleeping position, but it can have an effect on your overall health. Each position has advantages and disadvantages that you should think about the next time you go to bed.

Sleeping face-up with a pillow under your back, for example, may help with back pain but may also worsen symptoms of sleep apnea. Sleeping on your side may be better for sleep apnea, but it may cause back pain.

If you have a heart condition, you should avoid sleeping on your left side. Sleeping on this side is thought to reposition your heart in your chest and alter its electrical activity. It's still unclear whether this effect is significant enough to warrant concern.

Continue reading to find out why sleeping on your left side may be harmful to your heart. We'll also look at the best and worst sleeping positions for people who have heart problems.

Is it bad for your heart to sleep on your left side?

There hasn't been a lot of research done on the effects of sleeping positions on heart health. However, there is some evidence that sleeping on your left side may cause your heart to work harder.

Researchers first noticed that side sleeping caused noticeable changes in the electrical activity of the heart as measured by an electrocardiogram in 1997 (ECG). The researchers discovered a stronger effect when the participants were lying on their left side.

Researchers discovered that sleeping on the left side was associated with changes in ECG readings in healthy participants in a more recent 2018 study. Using a technique known as vectorcardiography, they discovered that sleeping on one's left side caused the heart to shift and turn. The changes in electrical activity were attributed to the heart's movement.

When the participants slept on their right side, there was almost no difference in ECG activity. The researchers discovered that the heart was held in place in this position by the mediastinum, a thin layer of tissue between the lungs.

While resting on your left side may change your heart's electrical activity, there is no evidence that it raises your risk of acquiring a cardiac issue if you don't already have one.

People with congestive heart failure frequently report discomfort and difficulty breathing when sleeping on their left side, according to anecdotal evidence. More research is needed to determine whether or not sleeping on your left side is dangerous for people with heart conditions.

Why not sleep on your right side?

It is still debatable whether sleeping on your left or right side is better for your heart. Sleeping on your right side, according to some sleep experts, may compress your vena cava. This is the vein that leads to the right side of your heart.

However, there is no evidence that sleeping on your right side increases your risk of developing heart failure at this time, and it appears to be safe.

According to a 2018 study, the majority of participants with consecutive dilated cardiomyopathy preferred to sleep on their right side rather than their left.

Furthermore, a 2019 review of studies discovered no difference in the health of pregnant women or their unborn babies when sleeping on their left or right sides. Try to develop the habit of sleeping on your side early in your pregnancy. As your pregnancy progresses, lying on your side with your knees bent will most likely be the most comfortable position.

Some doctors advise pregnant women to sleep on their left side. Because your liver is on the right side of your abdomen, laying on your left side keeps your uterus away from it. It also makes your heart's job easier because it prevents the fetus' weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to the heart from your feet and legs, allowing more blood to flow to the fetus.

Heart-healthy sleeping positions

If you don't already have an underlying heart condition, it's unclear what the best sleeping position is for your heart health at this time. Getting a good night's sleep is probably more important than your sleeping position.

According to a study published in the Journal of Clinical Sleep Medicine, both poor sleep quality and short sleep duration are linked to an increased risk of coronary heart disease.

If you've had heart failure, here's how you should sleep

If you have had heart failure, talk to your doctor about any sleeping positions you should avoid.

People with heart failure may benefit from sleeping on their right side. Although some people believe that sleeping on your right side may restrict blood flow back to the heart, there is insufficient evidence to prove this.

Sleeping on your back may be an option if you do not have sleep apnea or any breathing problems.

A 2015 study looked at the effects of lying face-up on people with stable chronic heart failure. When compared to sitting, lying face up was associated with lower blood oxygenation, respiratory mechanics, and blood movement, according to the researchers.

While sleeping on your stomach can help with sleep apnea and snoring, it can also cause neck and back pain. Untreated sleep apnea is linked to a higher risk of heart failure and a large number of people deal with both.

If you have an implantable cardioverter-defibrillator (ICD), you might find it more comfortable to sleep on the opposite side. The majority of ICDs are on the left side.

Avoid these sleeping positions if you have a heart condition

It is still unclear which sleeping positions are best and worst for people with heart conditions. There is some evidence that sleeping on your left side may cause your heart to shift and disrupt its electrical current. In addition, many people with heart failure report difficulty breathing in this position.

Sleeping on your back can exacerbate obstructive sleep apnea and snore. If you have any breathing problems, you should consult your doctor before sleeping on your back.

Conclusion

At the moment, it's unclear what is the best way to sleep for heart health. According to anecdotal evidence, many people with heart failure prefer to sleep on their right side rather than their left.

Despite the fact that little is known about the best sleeping position for your heart, research has found that not getting enough sleep or getting poor quality sleep increases your risk of developing heart disease. No matter which position you sleep in, staying well-rested or consuming heart support vitamins is essential for maintaining optimal heart health.