Sleep expert shares top tips on how to set up bedroom to get the best night's sleep

Getting a good night’s sleep can be a problem for many people, with around one in three thought to experience issues with sleep at least once in their lives.

While there are a myriad of factors that can affect this – including illness, anxiety and stress – it can also be linked to the way in which you try to sleep.

The position in which you chose to sleep can have an impact, for example.

With this in mind, an expert spoke with Express.co.uk about the best way to sleep at night.

Chief executive of MattressNextDay, Martin Seeley, said: “The best sleep position for a good night’s sleep can vary depending on individual preferences and health conditions, but one position that is often recommended is sleeping on your back (supine).”

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He explained: “This position allows for optimal spinal alignment, reducing the likelihood of developing neck and back pain.

“It also helps keep the airways open, promoting proper breathing and potentially reducing the risk of snoring or sleep apnoea.

“Placing a pillow to support your neck and head can further enhance comfort in this position.

“However, it’s important to note that everyone is unique, and what works best for one person may not be suitable for another.

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“Ultimately, finding a sleep position that allows for comfort, relaxation, and uninterrupted sleep is key to achieving a good night’s rest.”

What does research say?

One study, published in the Journal of Physical Therapy Science, concluded that sleeping in the supine position could help with neck and shoulder pain.

As part of the research 20 healthy participants trialled three sleeping positions.

All three included lying on the back but in one they had both hands at their sides, in another both hands were placed on the chest and in the other the dominant hand was placed on the forehead.

Sleeping with the hands by their sides or on the chest was shown to be most effective.

“In conclusion, the activities of the right trapezius and scalene muscles differed significantly among the three sleeping postures examined and were greatest in the supine position with the dominant hand on the forehead,” it said.

“This study suggests that the correct sleep posture is important and prevents neck and shoulder musculoskeletal pain.”

However, some research suggests sleeping on the back can actually raise your likelihood of snoring compared to sleeping on your side.

The British Snoring and Sleep Apnoea Association says: “Body position plays an important role during sleep and can often make the difference between having a good night’s sleep or not.

“For snorers and individuals who suffer from obstructive sleep apnoea (OSA), this is a particular problem as several studies have found that individuals who sleep in the supine position (on the back) are more likely to snore or have increased apnoeas than those who sleep in the lateral position (on the side).”

It therefore recommends sleeping on your side if you are experiencing snoring or sleep apnoea.

The NHS advises speaking to your GP if you are suffering insomnia that is affecting your daily life.

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