What is the best sleeping position? And How does your sleeping position affect your health?
One third of a person’s life is spent asleep, so your sleep position is obviously very important; it’s how you spend a third of your life. According to statistics, 80% of people experience back pain.
Many of them caused or aggravated by incorrect sleeping posture. Bad sleeping posture can also cause neck discomfort, gastrointestinal diseases, and premature aging in general. This post will give you the skinny on what postures are best.
Supine is the king of sleep when it comes to the musculoskeletal. Lying on your back relaxes all the muscles of the back, and keeps the neck in a natural relaxed state.
Choose a comfortable pillow, usually only about a fist’s length in height, for the optimal neck position.
Unfortunately, this position can increase snoring, as gravity pulls the tongue back and causes poor ventilation. So supine might just not be suitable.
If respiratory issues are your problem then sleeping on your side helps naturally open your airways; reducing snoring and other problems. At the same time.
It’s not too hard on the back. However, you want to make sure you have the correct positioning.
3 tips for side sleep:
A. Put a pillow between your knees and ankles to correct the position of your lower body
This ensures that the hip, knees, ankles are in a horizontal line to avoid straining the muscles of the hips or lower back.
Many people prefer to sleep with one leg positioned about the other like this.
Unfortunately this can cause torsion in the hip joint and lower back, leading to discomfort and pain. Put a pillow under your knee to ensure that hips, knees and ankles are on the same level.
B. Put a pillow between your arms and chest (Purpose: Correct the position of the upper body bones).
There are many people who curl up involuntarily when sleeping on their side. This will cause twisting of the upper spine, excessive chest loading, and muscle tension.
To improve this, we need to put a pillow between our arms and chest.
This will help the spine maintain a natural position, without excessive twisting or chest and muscle tension.
C. Choose the right pillow height (Purpose: reduce unnecessary neck pressure).
In addition, pillow height is crucial.
If your pillow is too high or high or low, this puts unnecessary pressure on the neck.
When it comes to side sleeping, which side is best? Left or right. For normal people it doesn’t matter. When lying on your left, the heart’s left ventricle is relatively lowered.
Due to gravity, blood volume will increase. However, this doesn’t cause too much of a difference.
In terms of anatomy, the heart, lungs, and various internal organs nearby surrounded firmly, supported and protected by ribs.
Lying on the left side does not put the weight of the right side directly on the heart. Of course, for some special cases, it may make sense to avoid sleeping to the left.
For example, patients with cardiac insufficiency are commonly known as “heart failure” patients.
Their Hemodynamics are relatively unstable, and as long as they increase the stress on the heart even a loss of load, it may induce acute cardiac insufficiency.
Actually, many patients with cardiac insufficiency do not develop acute left heart failure even if they slept on their left side all night.
This shows that the left side position may only be one of the reasons for the onset of acute cardiac insufficiency, but it is necessary for such patients to avoid lying on the left side for the sake of safety.
Sleep on your stomach
Many people like to sleep on their stomachs, and even feel unable to sleep without sleeping on their stomachs. However, sleeping on your stomach is the least recommended sleeping position.
Because, in this sleeping position the spine is in an unnatural state, and the muscles from the neck, to the upper back to the lower back will be in a state of tension. Excessive arching of the lower back can also cause lower back pain.
Coupled with the constant twisting of the head on one side, the cervical spine will also twist, causing neck pain. The posture of the legs will also cause varying degrees of tension and stretching of the leg muscles.
Sleeping curled up
Curled up like a fetus, this is a type side sleeping. This position will feel more comfortable at first, but it will eventually compress the joints and back muscles and cause local pain.
This might also negatively affect breast development in girls, so it should avoid.
In general, in order to ensure a good sleep quality, correct sleeping posture, high-quality mattresses and pillows, a good environment and adequate rest time are indispensable.
But try out the healthiest postures here, to see if you can further optimize your sleep.
If you have trouble sleeping, try ShutEye, an all in one sleep app. ShutEye brings a wide variety of tools to help you fall asleep and understand your sleep cycles from a scientific perspective.
So stop tossing and turning all night, and starting falling asleep in a healthy and natural way.
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