Expert Says Common ‘Knee Up’ Sleeping Position Could Be Impacting Your Health

Dr. Dan Friederich cautions that sleeping in improper positions can negatively impact sleep quality. Sleep expert Sammy Margo recommends avoiding certain postures, including ‘freefaller knee up,’ ‘foetal,’ ‘soldier,’ ‘starfish,’ and ‘log,’ to enhance sleep quality.

A specialist indicates that incorrect sleeping positions may render the pursuit of the recommended eight hours of sleep ineffective. While obtaining six to eight hours is essential, achieving only four or five hours is far from ideal.

Dr. Dan Friederich from St. Louis, Missouri, states, “Research consistently indicates that the ideal amount of sleep ranges from six to eight hours per night, with a preference for at least seven.” He further notes, “Exceeding nine hours can also be detrimental to health, but sleeping less than five hours is the most harmful choice one can make.”

He emphasizes that insufficient sleep is linked to increased mortality rates and various health issues, including cardiovascular diseases.

According to Sammy Margo, the ‘free faller knee up’ position, where one lies face down with hands near the head and one leg bent to the side, can lead to hip complications due to excessive strain on the front of the body. This position also places stress on the back.

Margo identifies the ‘free faller’ position, which is similar but without the bent leg, as the most detrimental sleeping posture. She remarked to The Sun, “This position is likely the worst for anyone, potentially resulting in chronic back and neck issues.”

She explains, “In this position, the lower back curves towards the mattress, leading to hyper-extension, which compresses structures and reduces space in the lower back, potentially causing discomfort such as sciatica, knee pain, and cramps.”

For those struggling to sleep in alternative positions, Margo recommends placing a pillow under the stomach and another under the shins to alleviate some of the pressure on the body.

When one is positioned on their side in a curled manner, often referred to as the “fetal” position, there is a possibility of experiencing neck discomfort if the head lacks adequate support from cushions.

Additionally, it is believed that prolonged pressure on the face against a pillow may contribute to the formation of wrinkles.

Margo further stated, “While this position is preferable to lying on your stomach, it is advisable to place a pillow between your knees to maintain hip alignment.”

The subsequent position, known as the “soldier” position, entails lying on one’s back with arms resting alongside the body.

Margo indicates that this sleeping posture is detrimental for individuals who snore or suffer from sleep apnea. It may also exacerbate conditions such as acid reflux, heartburn, and lower back pain.

To alleviate strain, she recommends placing a pillow beneath the knees while sleeping.

Margo also notes that adopting the “starfish” position, where one sleeps on their back with arms and legs spread wide, could potentially heighten the likelihood of experiencing nightmares.

Lastly, the “log” position, characterized by lying on one’s side with arms and legs extended straight down, may lead to shoulder discomfort.