In a recent study published in Circulation, sleep has been identified as a crucial factor in maintaining good cardiovascular health. Adequate sleep allows the body to rest and repair itself, regulating hormones that influence blood pressure, inflammation, and blood sugar levels. As a result, the American Heart Association has included "sleep" as one of Life's Essential 8 measures for a healthy heart.

Cardiologists emphasize the importance of sleeping on your side to promote better breathing and manage the effects of sleep apnea. Sleep apnea, a condition characterized by interrupted breathing and snoring, is considered an under-recognized cardiac risk factor. Sleeping on the side helps keep the airway open and improves blood flow from the lower body to the heart.

However, individuals with untreated sleep apnea are advised to avoid sleeping on their back as it can worsen snoring and episodes of breath pauses. Gravity's pull on the throat tissues can block the airway, resulting in lower blood oxygen levels, increased daytime blood pressure, and a higher risk of atrial fibrillation. Sleeping on the stomach is also discouraged due to its negative impact on the airway and spinal health.

When it comes to managing back pain, experts suggest finding a sleep position that allows for restful sleep, prioritizing comfort and quality. However, individuals with sleep apnea or chronic heartburn are still encouraged to sleep on their side.

Promoting brain health is another reason cardiologists recommend side sleeping. Research suggests that sleeping on the side can enhance the brain's glymphatic system, a vital waste removal system essential for neurological health. Although studies have debated whether left-sided or right-sided sleeping is superior, both sides have shown benefits.

Interestingly, sleeping on the right side may be more protective for individuals with heart failure or certain cardiac arrhythmias. Lying on the left side can alter the heart's position in the chest, resulting in lower heart pressure and electrocardiogram changes. On the other hand, the right side allows the heart to be held in place by the lungs and mediastinum.

For individuals experiencing acid reflux, sleeping on the left side is recommended. This position helps keep the lower esophageal sphincter higher than the stomach, reducing the likelihood of stomach acid flowing into the esophagus.

To improve overall sleep quality, cardiologists provide three essential tips. Firstly, engage in daily exercise and stimulating activities to invite sleep. Secondly, establish consistent bedtimes, including on weekends, to regulate your internal clock. Finally, create a relaxing bedtime routine by avoiding stimulating pursuits, such as screen time, and embracing calming rituals like reading or practicing relaxation techniques.

It is worth noting that consuming alcohol before bed should be avoided as it can interfere with deeper sleep stages and result in interrupted sleep.

By adopting the recommended sleep positions and implementing healthy bedtime habits, individuals can promote better heart health and overall well-being. Consulting with a healthcare professional for personalized advice is always recommended.