Best Sleep Position? Back Pain, Snoring, Sleep Apnea
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Free PDF guide: www.yogabody.com/better-sleep...
Back pain, circulation problems, acid reflux, snoring, and sleep apnea can all make it difficult to find the best sleep position. Sound familiar? Then this video is for you!
We spend around a third of our lives in bed, so it’s important to choose a nighttime position optimal for health, not just comfort. Poor posture while sleeping can contribute or even cause a cascade of health problems, some quite serious.
Your goal is to align your spine, optimize breathing, and find a position you can maintain for the whole night. In this video, we’ll explore the pros and cons of different sleep positions so you can determine which is best for you.
VIDEO CONTENTS
00:00 Sleep Positions and Health
01:26 Safety Disclaimer
01:37 The Lying Flat Myth
03:45 Side Sleeping
05:12 Fowler’s Position
08:21 Semi-Fowler Position
08:45 Sleep Trackers and Tech
WHAT WE’LL COVER
* Lying Flat Position - why it’s bad
* Side Sleeping - why it’s best
* Fowler’s Position - how to master it
* The Best Sleep Trackers and Tech
DISCLAIMER - sleep problems can be very serious. Severe sleep apnea, circulation, and heart irregularities at night can even be life-threatening. Please check with your doctor before starting any self-care routine.
WANT MORE?
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* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#BestSleepPosition #backpain #FowlersPosition - กีฬา
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When you sleep, you need to focus on your breathing, your spine, and your circulation, and there are some counterintuitive tricks that can help you sleep better, breathe better, and get the most for your recovery. Hope you find this helpful! Please let me know in the comments if you have questions or suggestions. - Lucas @ YOGABODY
Hi Lucas -I have 1 of those beds with an adjustable frame that goes up and down both of bottom or the top. Currently I've been sleeping flat with pillows under I have 1 of those beds with an adjustable frame that goes up and down both of bottom or the top. Currently I sleep flat with pillows under my legs. I do this due to issues in the lower lumbar and sacral area. My question is- can I use the adjustable bed much like you were using the wedge in your video? I think I'm okay with pillows because I am mindful about the alignment of my neck and I really only have 1 there and I Have a little towel rolled up for proper support under the neck. Any input you might suggest would be helpful. I am 1 of your breathing coaches 😊
Sleeping upright opens the mouth .causes mouth breathing unless you use a chin strap 🤪💫
After focusing on all those will sleep come. Just kidding 😂. In the meantime your vagal tone breathing is awesome. I am doing ujjai bhramari anulom bilom Buddhist breathing for a long time. You can also teach Buddhists and Taoist breathing. Also there are some good vid on pranayama in Ramdev channel. But unfortunately it is in Hindi. Thanks for your efforts
@@ChannelRMN a
I went from my bed to my recling chair, things are much better !
I tried the Fowler's position when my headache problems were very serious and it helped me a lot, at that time I didn't know the reason of my headaches were my neck since I didn't have neck pain and doctors couldn't figure out why I had so terrible headaches. That sleeping position literally saved my life.
@@gracie2298 man, recently somehow that word came to my mind "sleep apnea" I have sinusitis and it requires surgery, my headaches maybe related to this too. I totally feel you. Many doctors only know to prescribe medication but they don't try to figure out the root of the patient's problem. I saw many neurologists run many tests but all tests came out right so they just said I have stress and even prescribed me medicine for schizophrenia as if I was making things up, I followed my gut and never trusted them and didn't take those medications that would have got me worse in the long run.
I’ve had one of those adjustable beds for years now, and it’s made a great, positive difference in my sleep apnea. I basically sleep in a steep Fowler’s position with raised back and legs, as if in a bowl. My face facing the wall instead of the ceiling. Even learned to lay on my side in that angle (though I rarely sleep on the side). I can’t recommend it enough!
I came across your video accidentally and I'm so glad that I did. I have always found that sleeping with my head elevated felt so much more comfortable than flat on my back or on my side. But I was told that this wasn't healthy for circulation. I'm relieved to hear that it's a good sleep position because nothing else works for me.
I used to sleep on the side and it was terrible, stomach aches, shoulder pain and constantly waking up, now I sleep lying flat and I sleep like a King.
My 10 year old always sleeps in the fowler position. Good to know that it can help with sleep apnea. Thank you.
Hi, thank you for your helpful video. I am 87 with Rheumatoid ArthritIs and suffer painful joints and muscles almost everywhere. I have an adjustable bed and when I saw this video I said I am going to try that tonight. This morning I woke with less pain in my shoulders, my worst trouble, and elsewhere. I also slept a straight 5 hours without waking, even got back to sleep again till morning. Wonderful. With having replaced knees I did find the foot raise part of the bed did not work so well so I used a small bolster under my knees which let my legs drop down from my knees. So thanks again, I shall definitely try to continue to sleep in this position and I have slept on my side all my life.😄😄😄
You're a beautiful lady and such an inspiration to me right now!!😄💜💜
I've suffered thrombus pain since I was 4 years old, something happened in kindergarten during play and it never got better 😨
your arthritis and other pains might be curable by a certain type of diet. there is research going on about this, and so far, it has been a success for alot of people and it looks very promising. here is the story of a young woman who cured her ailments (one of which was arthritis) through that diet:
th-cam.com/video/79lSqFzHBtc/w-d-xo.html
another source is doctor ken berry here on youtube (KenDBerryMD), and there are other doctors who promote this as well.
maybe its something for you, i think its worth a try if it rids you of your pain.
i wish you the best of luck in your research,
may you succeed :)
R.I.P lady am sorry to break the news to you but you gonna die soon...
@@ay3fum6 And *_you_* were clearly born yesterday so I guess that evens it out 💋
ok, I am totally blown away by your clarity, accuracy, and evidence-based scientific basis. Thank you.
Great sleep position tips-thank you! I’m all over the place at night, usually start on my side. Considering a long narrow pillow behind my back to stabilize the position.
Thank you so much. I usually sleep on my back and I find out I wake up with serious back pain. I will try the side sleep and cushioned thigh for now
Thanks. I have two sleeps in my daily routine (biphasic) -- my first one is on a recliner, almost fully reclined, but after watching this vid, I see it is quite close to the Fowler's position -- and it is very relaxing and comfy and easy to get to sleep. According to my Garmin watch, it's always very stress-free and adds to my "body battery" status as I rest quite well. But in bed, even with a pillow wedged *under* my mattress to raise the top end a little, I definitely sleep with more stress and less rest. I found a full wedge to be too "high" but I will experiment with having it a bit lower and having my knees above flat too. I do seem to relax most in bed when side-sleeping.
I usually sleep on my side but I’m too skinny and have wide shoulders so I always end up collapsing forward while hugging my pillow. It was a very comfy sleeping position that allowed me to sleep like a log when I was a kid. Now I’m 21 with all sort of shoulder and chest problems 😢 Never knew sleeping positions can have such a great effect on the body
Hope it helps!
So glad I found your videos. They are informative and to the point. And I am interested the entire video. I have had cancer, half a lung removed and side effects from chemo and immune therapy. The video on breathing was just what I needed. I have been sleeping in a recliner and thought sleeping on your side was bad, but I always slept on my side. I have slept on the couch on my side and sometimes I am okay and sometimes I return to the recliner. I can't wait to watch more videos.
Thanks a lot - I'll try this immediately! I snore and I have pain in both my neck and lower back...
Thank you! This is very helpful. I have bad neck and hip pain that makes me toss and turn when I try to sleep on my sides, but have trouble breathing if I sleep on my back. I will give the Fowler a try.
Thanks for this. I've been struggling with sleep, so I'll definitely try this out.
I started sleeping on my back 5 yrs ago after an accident when I broke several ribs and an arm and leg. I sleep much better now and I’m pain free every morning. When I used to sleep on my side I used to wake up 5 times and was exhausted in the mornings .
I'm definitely going to give the Fowlers position a try ... some of my best sleeps are in a semi reclined position on my recliner, or when my anti-gravity chair was working before my kids over used the tilting position. Thanks for the tips
I’m a back sleeper and recently started to have troubles. Will definitely give fowler position a try!! Glad I found this video 😊
I am a side sleeper but when I am in my hammock which is a gathered end lay-flat hammock. I lay on my back and what's crazy, this is the same position I am in and I have one of the best night's sleep I've ever had. Even though it's a lay-flat hammock my upper body is about 15 to 20 degree up. I put a pillow underneath my knees. I take 2 small pillows when I hammock camp. I sometimes sleep on my side in a hammock. But I never sleep on my back on a bed. Hammocks are the only time I sleep on my back. I always wondered why until I watch this video and it makes sense now. Thanks!
Thanks for confirming I am sleeping correctly with the wedge and added pillows.🙂
i realised the Fowler’s position is the most suitable for me was when i got warded few months ago at a hospital. i adjusted the bed as you said till i feel snugged and stucked. easy for me to fell asleep
I really appreciate this video because sometimes I just don't know how to lie to sleep. Thanks
I concur. I have the angle pillow that you mentioned and have sleep Apnoea. Great sleep position.
I’ve had one of the flex-beds for over 20 years. They’re expensive, but if you have reflex (GERD) plus major spine issues and pain, it’s worth it. I also usually have 8 pillows of different types to change and adjust positions. Just added a memory foam pillow that’s contoured with indents for shoulder and arm for side sleeping, plus a small head inset for back sleeping. Think it was from Sutera.
I have both, what is a flex bed?
Excellent and thanks for sharing another great video!
THANK YOU !! my name is Shai. Your Breathing Video has given me HOPE to restore my LIFE/HEALTH as this video also... I just want to say thank and we need more Humans like you and less Doctors that "discredit" Natural approaches to improve quality of Life AND NOT just load us with Meds/Pills for every freaking "Issue' way may have etc... Love from Long Island, NY..
Thanks a lot. The information was very helpful and thoughtful.
This is exactly what I have been doing for quite some time now. I sleep in a recliner chair with the back nearly upright, and that solves most of my problems. It works great for my GERD and my sleep apnea.
Here is an interesting side note. About 12 years ago I started wearing a stiff foam cervical collar at night in order to keep my neck in the neutral position. Two sleep studies, one in a lab and one with an at-home monitor supplied by the sleep lab, both confirmed that I had no sleep apnea when sleeping with the collar. My CPAP has been sitting in the closet for several years. The doctors don't like hearing about this; they love those CPAP machines. But the proof is in the sleep studies.
Sometimes I miss sleeping in a bed, but I'll probably never go back to that approach.
Anyway, thanks so much for this video. What you say is true and I hope it helps a lot of people.
Good to hear. I switched to sleeping in a similar position. I had thought I was strange in doing so, but after watching the video and seeing comments now I see I am not alone. I may try the collar.
Wow! I'm glad I stopped to view this video! You have given me such wonderful info that I can wait to go to bed tonight and try your wonderful advice! Thank you!
Hey, nice vid! Just wanted to add I use a velcro neck brace to stop my chin falling down. Took a while to get used to but helps a lot. Hope that might help some others! Cheers!
I sleep best on my side but as you said, I will eventually rotate onto my back. I also haven't found using pillows between my knees very comfortable. I also sleep on my back but prop my head up with pillows because I breathe better. I do not have a wedge cushion nor do I place pillows beneath my knees to simulate the Fowler position. I'll have to look into this more. Thanks for your suggestions. Very informative! 😔💤🐻🌛
I wanted to thank you so much for explaining very well and breaking down every part in your exercises. Despite not suffering for most of your problems you're dealing with and being familiar with yoga and breathing techniques, after having watched all your videos and put into practice some new exercises I discovered thanks to you, I feel an improvement in sports and many other daily activities.
Thanks Nick!
What is the best sleep position when you suffer from various veins?
I always had back problems. I found out that I sleep better and without any pain on the floor. I only use a gymnastic mat. I also sleep in my bed, but instead of using a mattress I use a folding gym mat from ikea. If I lay in a normal mattress even for a short period of time the back pain starts.
@brasileirosim5961 the Asian people have been sleeping on a wood slab or on the floor for centuries so you are right in line with history.
Jonnie Erwin
Good useful information, thanks for uploading!
Interesting! I'm on the 5th or 6th mattress in as many years but couldn't find the "right one". Then, after 2 weeks in hospital last year sleepling semi-upright, I decided to invest in an adjustable base to do the same thing at home. Fowler position, basically - but didn't know it was a thing until now.
Would you mind to tell which ajustable bed you bought?
@@PoisonShot20 I got the Puffy (I'm in Canada and was easy to get here). It's supposed to have a lifetime warranty and is very heavy (split king), seems pretty solid so hopefully lasts without the need to ever call on the warranty. Also tried their Puffy Lux mattresses but they were nothing special.
@@danderson5084 Thank you! The split option is what we're interested on. I'm side sleeper, and have bad shoulder, so I need a sft top. Wife is a back sleeper, like medium firm. They're not chiep though! I'm in US.
@@PoisonShot20 You are very welcome! No, not cheap but hopefully decent quality. Split king sounds like the way to go.
You are just awesome...thankyou.
I've slept on my back, with a low pillow, for the last thirty years, and not had any sleep problems. In recent years, if I can't get to sleep (not often) I can usually relate it to lack of exercise. And that's when I start looking for other positions, none of which I find particularly comfortable. More recently, I've sometimes found it easier to sleep on my side - I think really because I've spent so much of the day sitting at the computer that my butt wants some relief from being sat upon. I'm not about to change things, but I will get one of those wedge things for those times when I have a cold or anything else that cause a blocked nose and breathing difficulties - and then it will be ready for any future problems. Thank you for your explanations.
Thanks for sharing your experiences... unfortunately our sleep positions that work so well for us in the younger years don't work as well in the later years.
Great content again! Production level is really appreciated too!
Great video, thank you. I can’t side sleep on my left side due to an old rib injury, so often end up sleeping on my right side. But many sleep videos say that one should only sleep on the left side. What is your opinion?
Great video I will have to try that thank you Lucas 2 thumbs up my friend!!!!
Thank you Lucas. Been following you for a few years now. ❤
excellent - I sleep fine on my side -could never sleep on my back, as suggested my MANY health experts
My favorite sleep base is an antigravity lounge chair. I have neck and lumbar injuries from an accident. I can adjust to most comfort heights as needed. With a padded lounge pad it's great for me at my height. Pain to get up out of but you always have trade-offs.
Agreed always tradeoffs.
Thank you!👍
Thank you for your advise, I did not know there was a name for that position. I have been doing that using more pillow creating the angle but not the pillows supporting my legs.
I refrained from sleeping on my back because of sleep apnea. Now i have a Cpap machine, so I feel much better even on my back.
Thank you for sharing such helpful tips. Wouldnt be an adjustable bed base easier to get the right angles? But a little bit expensive though!
Thanks for the tips! My three year old has large tonsils and sleep apnea which is wrecking her sleep. We’re on a waiting list to see a specialist doc but I’m defo gonna try this in the meantime. 👍
My nephew, when he was your daughter's age, had the same issues plus he wasn't gaining weight. He had his tonsils and adenoids removed. Fixed his issues. Now this was roughly 40 years ago so I'm sure things have changed. Good luck with your daughter.
@@debbiesims138 good to know! She isn’t gaining weight either. The ENT doc says she has large tonsils and she’s now on a waiting list for surgery.
Thank you for the information. Its great to hear someone teaching without an angle to gain more money.
I wish you had mentioned stomach sleeping, though. I have always been a stomach sleeper. I can't stop- I have tried! I would love to know the health pros and cons of it, and/or how to fix it- if I should fix it.
SleepAsAndroid app has changed my life! Been using it for 8 years.
Have you considered that restless leg syndrome might be the energy the body hasn't been consciously consumed finding it's way to being used? Autonomic response to high stress environments not accompanied by action. Thanks for sharing your knowledge and content.
Lucas you're the best 🌞
Thank you from Australia ❤
Side sleeping increases my neck pain. Will try this
Was getting ready to buy another new mattress. Sometimes side sleeping hurts the shoulders perhaps that's due to the wrong pillow. Thanks for sharing this view.
I really wish hotels/motels would offer an adjustable bed option in a few of their rooms. We always have to travel with a plethora of wedge pillows so that my husband can get some sleep. Sometimes we are lucky to find a room with a recliner. We would even pay extra for an adjustable bed option.
So glad I found you.
So glad I've found you! Thanks from Argentina.
I’ve had to sleep sitting up since Sept 2001. Firstly I just used pillows but eventually invested in an electrically controlled bed where the head and foot can be adjusted. It’s been brilliant but it ruins you for using hotels!
Got an adjustable 3 years ago-works great.
One of the best purchases I ever made.
Which one did you get
I've been sleeping on an adjustable bed for about 10 years now. After sinus surgery I was able to come off my CPAP. The doctor was shocked that it showed I slept on my back. When I told him I wad on an adjustable bed he instantly understood why it wad different. It also keeps my leg pain down.
Read your message about sinus surgery. I have a issue w my sinus and have sleep apnea. Wondering if having sinus surgery would help w sleep apnea. I have a hard time breathing out of my right nostril.
@@loretta1627 definitely get multiple opinions. I had a Turbinate reduction and found out that after a year they are already in the same place they were as before the surgery. My initial doctor didn't tell me that this was possible. My second doctor told me that if the underlying issues isn't solved then the Turbinates can reswell. I was removed off my meds after surgery and was told I no longer needed them. Now a year later I'm back on them with my Turbinates swelling again.
Hi! Thank you for your advice service
I suffer from my hips, scoliosis * lately from dhoulders
I am used to sleep on my sides but feel pain
Do you have any suggestions, may be with pillows on the side?
Many thanks.
very good video.Thanks!
Great video, I must say. Regarding "Fowler's Position", it seems awfully similar to sleeping on a hammock, so my question is if I could use the hammock as a substitution for the pillow???
I have been sleeping in this position for close to twenty years. In a recliner. one - hundred times better than sleeping in a bed.
Interesting!
Which position?
@@amosjuliantampubolon2413 It would probably recreate a Fowler's position. I find sleeping on my sofa more beneficial then my bed.
I was sitting on my recliner sofa watching tv and realised I was in that position!
My dad recommended a recliner. I use a pillow for my lower back.
Awesome video . Thank you so much Sir. This is wonderful information.
I sleep in a hammock or on hard surface.. placing bolster under knees and neck has provided the best sleep of my life.
Thank you for your knowledge I appreciate you
Great tips thank you!
thanks for the great advice
people used to sleep in this position before the 19th century, there's a great Amsterdam museum where Rembrandt's bed is showcased same angle(except the reason they used to sleep this way was they were paranoid to die at night)
now i know why i sleep much better on my sofa, i put my pillow on the side of the sofa(the handrest area), it essentially lifted up my upper body.
I'd be interested in knowing where you purchased your slanting/triangle pillow. I'm looking to replace one that I've had for years (too many) but it helped my acid reflux (I was inching towards Barretts). That did it for me; no more issues. Thank you for these great videos.
Amazon! No affiliation just a random pillow;)
So weird that it won't let me say Am a zon on TH-cam comments. Lol. I guess it does make sense with all the BS marketing people. I'm just an HVAC dude that likes a wedge pillow. Lol.
I have came across an article about which sleeping side is beneficial and it says, you shld be sleeping on your left in order for your body to clear your lymphatic system. How would you reconcile that with what you mentioned in your video that you should sleep on your right side? Not challenging your teaching but just want to clarify. Thanks and btw, I really enjoy watching your video specially on breathing
Hello Priscilla - there are reasons to choose left or right or vs versa... I tell people the best side to sleep on is the one you CAN sleep on, as it's often a struggle.
Great Scott, the Craftmatic Adjustable Chair commercials were right all along!"
I love Breathe Right strips! I recommend going to Costco--you almost get double the amount of strips as compared to a pharmacy.
I had to have spinal surgery on my lower back semi close to mid. I have severe obstructive sleep apnea as well where my oxygen levels were dropping down to 68% at night and would have random black outs during the day due to lack of sleep. I have a cpap machine now which has worked great but the problem i have is after 3 to 4 hours i wake up to back pain so severe i have tears in my eyes. I have tried so many types of beds nothing changed it. It takes a couple hours for the pain to fully go away but i am getting to the point of being terrified to sleep due to the pain i wake up to.
Thank you so much for the video! Bless you!🙏
Hi Vikky - thanks for watching, hope it's helpful.
Great sound effects!!!!!!
nice to the point video
After a stay in hospital where I slept like a log, even with the hustle and bustle of nurses, etc, I invested in a motorised bedframe.
They are not crazy expensive and a complete life changing sleep quality!
Snoring is almost down to nothing, back pain (from sleeping on my back) and/or hip & pelvic pain (from side sleeping) totally gone! I can fall asleep in minutes instead of hours now.
Bought a good quality pillow that cradles my head too.
I love the fact that my bed looks completely "normal" during the day so my bedroom doesn't feel clinical.
Thanks for sharing your experience!
Great. Thanks 😊
Wonderful information's. Thank you so much Sir.
I never realized it but I like the fowler position best. I love sleeping in my recliner chair more than sleeping in bed.
Lucas, thanks very much for your great videos and their valuable information. You are very clear in your explanations which make it easy to follow your exercises and topics. I just need a clarification, is the Fowler's position not considered back sleeping because you are on an angled position? When you demonstrated this position you were lying on your back not the side. Could you sleep on your side in an elevated bed? I have considered getting one but have had some hesitation as I am a side sleeper. Thanks
Most people probably already have a Fowler position bed and they don't know it, The recliner couch!
Forget all these stupidly expensive memory foam mattresses that just sag at your heaviest point(waist/hips)
I have spent thousands just in the last few years on different beds of all types, They all seem like garbage, Tried memory foam, hard chiropractic,hybrids, futons and nothing works anymore.
I am a side sleeper but all these beds hurt my hips, seem to sink too far down or they are too firm, Very hard to sleep on my back and now I am middle aged I snore if I do manage to fall alseep on my back which then wakes me up.
Falling alseep on the reclinert couch with tv(background noise) seems to be the best. :)
I'll give one of those wedges a go for the bed, Thanks for the video.
Solution to your problem: buy a portable hammock frame, hammock (double size). Sleep on hammock will resolve them for £50 (metal frame self assemble, hook the hammock on!). I have been sleeping on hammock for over 3 years.
I suspected already a while ago that my poor sleep and sleep apnea could be worsened by the fact that my nose blocks up shortly after lying down. With luck it's only 1 nostril but many times at waking up I notice that both nostrils let through ( near to) nothing. And my mouth was dry, so apparently I breath through my mouth...well, logicly otherwise I would be dead by now. A few weeks ago started sleeping with the head of my bed slightly up and a with thicker cushion. The cushion was not easy to get used to, but it was worth trying. I wake up calmer and at waking up my mouth isn't dry anymore. I sleep on my side btw. Don't know if it's such a wonderful position for my back and neck, but up till now no problems.
Maybe you don't need them now, but dry mouth lozenges are must for me while i sleep. (the oral-b or the ACT brand in particular).
I have put a rolled up blanket under the matras and that feels better then an exstra pillow.😊
Thank you. .going to try these positions
Hope it helps, David!
WONDERFUL.
I love your great 👍 videos!
Thanks for your support!
Great all around video man! You earned a sub!!!
I tend to sleep on my back, I've tried sleeping on my side but end up with shoulder and hip pain. Suffered back issues for many years now and also my right leg can become very irritable too. Might try the fowlers position, Just worried it might make my back hurt more.
Great Video!!
Thanks
Thank you, Claudia!
I like your videos... I'm from Bangladesh 🇧🇩
I have a severe case of Trochanteric Bursitis on my right hip. I would like to know if this position will help ease the pain
I got dxed with sleep apnea and tried cpap for about two years. I could never adjust to it. I don't recall ever falling asleep on it. If i did it was microsleep (I'm sure that happened). The doctor who dxed me said it was largely positional, and I tried side sleeping. Even had a weird pillow called a "no pap" (I'd wake up in the oddest positions even with with the pillow). I can position myself sometimes in a hotel room against the large pillows if I have enough in the room (double queen and 4 pillows on each). OF course I don't get a blanket. :D Or I devise a sort of wedge. I didn't know this position had a name, but it's how I sleep now. Someone who shared a room with me once said it stopped the sleep apnea attacks (long story how she knew). And I sleep well that way. It did take me some months to adjust. I have sciatica now and it doesn't seem to bother my sleep. But where did you get those great pillows??
Best video ever
Thank you!
Long time ago I saw a baby gorilla at the zoo sleeping on the ground in the fetal position. Made me realize how disconnected we were. Not a fan of bulky furniture so I gave my bed away when I moved into my house and slept on the floor with a pad. Leg cramps became a problem when I lay down and it was getting hard to get up with a cramp. I bought a twin, head and foot adjustable bed so if I get a cramp is easier for me to just roll into a sitting position then get off the bed. Because i choose the smaller size, I move around less. I'll sometimes sleep flat to decompresss my back - when I lay down with the head elevated then lower it, it helps stretch the back a little. The rest of the time I sleep on my side at a slight elevation or in the Fowlers position