Maybe you have seen the following video before:

Source: www.youtube.com/watch?v=jRhDC1NfaI8

Would be quite possible, because this video already has over 5 million views (as of May 2023).

The basic message is that sleeping with bent legs is an extension of sitting, which is said to lead to back pain.

But is that really true?

Critically considered and briefly stated

No! This video or this thesis is fundamentally wrong and far away from scientific knowledge. It is all the more dangerous that this video has already received so much attention. In fact, the only correct sleeping position is the following:

There are none! The right sleeping position is the one in which you feel comfortable!

In addition, it makes little sense to force yourself into a certain position when falling asleep, since we move around a lot during sleep. So our body automatically changes the sleeping position on a regular basis.

The following factors are much more important for a healthy sleep:

  1. Regular bedtimes
  2. Relaxing bedtime routines
  3. No caffeinated drinks at least 6 hours before bedtime
  4. No alcohol or cigarettes at least 4 hours before bedtime
  5. Comfortable sleeping environment (avoid a lot of noise and light)
  6. Refrain from light-emitting electronics (TV, smartphone) at least 30 minutes before bedtime

@alex_physelis

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Sources

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Gupta, c. c., sprajcer, M., Johnston-oevin, c., & Ferguson, s. A. (2023). sleep hygiene strategies for individuals with chronic pain: a scoping review. BMJ Open, 13(2), e060401.

https://doi .org/10.1136/bmjopen-2021-060401

Knufinke, M., Nieuwenhuys, A., Geurts, s. A. E., coenen, A. M. L., & Kornpier, M. A. J. (2018). selfreported sleep quantity, quality and sleep hygiene in elite athletes. Journal of sleep Research, 27(1), 78-85. https://doi.org/10.1111/jsr.12509

Mastin, o. F., sryson, J., & corwyn, R. (2006). Assessment of sleep hygiene using the sleep Hygiene Index. Journal of vision-related medicine, 29(3), 223-227.

https://doi.org/10.1007 /510865-006-9047-6

Murawski, B., Wade, L., Plotnikoff, R. c., Lubans, D. R., & ouncan, M. J. (2018). A systematic review and meta-analysis of cognitive and behavioral interventions to improve sleep health in adults without sleep disorders. sleep Medicine Reviews, 40, 160-169.

https://doi.org/10.1016/j.smrv.2017.12.003

simpson, N. s., Gibbs, E. L., & Matheson, G. o. (2017). optimizing sleep to maximize performance: implications and recommendations for elite athletes. scandinavian Journal of Medicine & science in Sports, 27(3), 266-274. https://doi.org;10.1111;sms.12703

Vitale, K. c., owens, R., Hopkins, s. R., & Malhotra, A. (2019). sleep hygiene for optimizing

recovery in athletes: review and recommendations. International Journal of Sports Medicine, 40(8), 535-543. https://doi.org/10.1055/a-0905-3103