Whether you’re into running, strength training, swimming or cycling, working out puts your body under a lot of strain. Of course, that’s kind of the point: when you exercise, you create micro-tears in the muscles, which allow them to grow back stronger. But that process doesn’t happen on its own – it’s the result of ample recovery time.

So, how can you make sure you’re prioritising recovery? While there are plenty of ways to go about it – from foam rolling your muscles to refuelling with protein-rich foods – sleep plays a crucial role. In fact, it’s among the most potent recovery tools out there. It also happens to be completely free, and with a few key changes, you can supercharge your time in bed to ensure you’re getting the best recovery possible.  

One such way to do this is by paying attention to your sleep position, says Martin Seeley, a sleep expert and CEO of Mattress Next Day. Not only can finding a comfortable sleep position help you to achieve more deep or slow-wave sleep – the most important stage of sleep for muscle recovery – but certain sleep positions can also provide better support for your muscles, easing any strain and making recovery easier in the process.

“When it comes to sleep positions for individuals who work out regularly, there are a few factors to consider,” Seeley explains. “Muscle recovery, spinal alignment and overall comfort all play a role – and while personal preference does make a difference, there are three sleep positions that are often recommended for active individuals.” 

If you’re a back sleeper: sleep with a pillow under your knees

It may not seem like it would make that big a difference, but sleeping with a pillow under your knees can provide much-needed support for your spine.

“Sleeping on your back helps maintain proper alignment of the spine, which can be beneficial for muscle recovery,” Seeley explains. “Placing a pillow under your knees can help support the natural curvature of your lower back and reduce strain on your spine.”

If you’re a side sleeper: sleep with a pillow between your knees

If you find it hard to sleep on your back, then this sleep position could be for you. It’s kind of similar to the first position on this list but allows you to sleep curled over.

“Side sleeping can help open up the airways and reduce the likelihood of snoring,” Seeley says. Snoring, by the way, can be disruptive to the quality of your sleep, so reducing it where possible will be conducive to a better night’s rest.

Seeley continues: “Placing a pillow between your knees helps align your hips and spine, relieving pressure and promoting better sleep posture.”

If you’re a stomach sleeper: make use of flat pillows

Stomach sleeping is kind of like Marmite: some love it, while others hate it. However, if it’s something you can’t give up, then using a flat pillow is best for recovery.

“If you prefer sleeping on your stomach, opt for a flatter pillow, or no pillow at all, to minimise strain on your neck,” Seeley says.

You could also try sleeping with a thin pillow under your pelvis to stop your midsection from sinking into the mattress, which will relieve pressure on your spine. 

Images: Getty