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

Getting a good eight hours of sleep each night might not be enough if your sleeping position is all wrong, an expert has warned.

While it’s crucial to have between six and eight hours of sleep, falling short of this—around four or five hours—can seriously harm your health.

“Studies have shown again and again that the optimal amount of sleep is between six and eight hours a night, preferably at least seven,” Dr. Dan Friederich from St. Louis, Missouri shared in an interview.

“If you go more than nine hours it’s also bad for your health. But sleeping less than five is the worst thing you could possibly be doing,” Dr. Friederich added, highlighting the dangers of not getting enough rest.

“Increased mortality all across the board, cardiovascular disease, all types of diseases are associated with sleeping that little.”

But even if you’re clocking in the right amount of hours, it’s important to ensure you’re sleeping in a position that supports your body.

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Sammy Margo, a sleep expert and physiotherapist, has identified the ‘freefaller knee up’ position as particularly problematic.

This position involves lying on your stomach with one leg bent to the side and hands positioned near the head.

Margo explains that it can lead to hip discomfort and back strain due to the uneven pressure on your body.

However, she notes that the ‘freefaller’ position, which is similar but without the bent leg, is even worse.

Speaking with The Sun, Margo stated: “Probably the worst position anyone can sleep in, this could leave you with a lifetime of back and neck problems.”

“Your lower back bends in towards the mattress, which means it becomes hyper-extended, squashing structures and reducing the space in the lower back area, which may cause aches and pains such as sciatica, knee pain and cramps.”

For those who find it hard to sleep in other positions, Margo suggests placing a pillow under the stomach and another under the shins. This adjustment can help alleviate some of the pressure caused by the position.

Another common position is the ‘foetal’ position, where you sleep curled up on your side.

While it’s generally comfortable, it can lead to a stiff neck if you don’t use a supportive pillow.

Margo also pointed out that squishing your face into a pillow for extended periods could even contribute to wrinkles over time.

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Margo also shared: “This position is still better for you than lying on your stomach, but add a pillow between knees to keep hips neutral.”

Then there’s the ‘soldier’ position, where you lie flat on your back with your arms by your sides.

While it might seem neutral, this position can be problematic for snorers or those with sleep apnoea.

It may also worsen issues like acid reflux or heartburn and even strain the lower back.

To mitigate these issues, Margo recommends placing a pillow under your knees while sleeping in the soldier position to reduce lower back strain.

If you sleep in the ‘starfish’ position, which involves lying on your back with your arms and legs spread out, you might increase your chances of experiencing nightmares, she noted.

For those who prefer the ‘log’ position, sleeping on their side with arms and legs straight down, shoulder pain could become a recurring problem over time.