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What is the best position to sleep in? The answer is obvious: in the one in which you feel most comfortable. Although we will not deny that there are positions of the body that are better for the spine, while others are worse. However, there is no universal and best sleeping position that suits absolutely everyone. Each of them has its pros and cons, so it does not always make sense to change habits and train yourself to sleep differently.
According to one survey, 80% of women may suffer from insomnia several times a month, and one in four of those who took part in the survey do not sleep well every fourth night. Why is this happening? As a rule, the quality of sleep depends on the position in which you sleep. Sleeping in the wrong position can cause muscle spasms and impair blood circulation – hence the poor health in the morning. If you are suffering from heartburn or back pain, it may also be due to the position you sleep in.
Often, in order to get rid of bad health and start every morning cheerful, rested and in a good mood, it is enough just to find a suitable position for sleeping.
On the side
This is the most common position: about 41% of people fall asleep on their side. Some are accustomed to sleeping only on the left or only on the right, while for others there is no fundamental difference on which side to lie down on. Both positions are equally safe for the spine, however, studies show that lying on the left or right side can affect the quality of sleep in different ways. It turns out that people who are used to sleeping on the left side are more likely to have nightmares in which they find themselves in dangerous situations. Dreams on the right side are usually much more pleasant: people see beautiful scenery and feel safe.
Many doctors call sleeping on your side the best for your spine, however, the wrong mattress or bad pillow can turn a night’s rest into torment. On a pillow that is too flat or deformed, the head usually falls back. In this position, the muscles and ligaments of the neck are very tense, stuffy nose. A mattress that is too hard can cause numbness in the arms and legs at night, as well as tension in the knees and hip joints. To prevent possible troubles while sleeping on your side, you should get the right mattress and pillow. The mattress should not be too hard, but provide good support for the lower back, shoulders, hips and knees, and the pillow should support the head in a natural position.
Sleeping on your side with straight legs is considered beneficial for the muscles of the spine and the gastrointestinal tract. In addition, this position has a good effect on the circulatory system. By the way, this pose is considered the most beneficial for pregnant women. Doctors say that when the expectant mother lies on her side, the child inside feels much better than when the woman sleeps on her back (besides, in this position, the load on the lumbar spine increases).
Speaking about the pose on the side, it is worth focusing on several important points. Taking this position, you should not pull your legs very much towards you and take the so-called baby or embryo position. This position creates stress on the knee joints and spine. In addition, it is more difficult to breathe in the infant’s position, as the lungs are compressed and cannot fully expand during inhalation. As a result, this leads to mild hypoxia.
Another danger of sleeping on your side is wrinkles. If you lie on one side all night, there is pressure on the face and the skin becomes more prone to wrinkling.
On the back
If you are wondering what position, from the point of view of physiology, is the safest for the spine, then this is lying on your back. However, only 8% of people find this position comfortable for sleeping. By the way, according to one of the theories, authoritative people who value order and discipline are used to sleeping in this position.
Sleeping on your back is the best way to restore and relax your entire body. People who sleep this way say that in the morning they usually feel rested and full of energy. Resting in this position has a beneficial effect on the internal organs, since nothing puts pressure on them. Sleeping on your back is especially beneficial for the proper functioning of the gastrointestinal tract, joints, and for optimal blood circulation throughout the body. Sleepers on their backs are less at risk of gastric reflux, but this position is the most conducive to snoring. In the supine position, the skeletal muscles and vertebrae maintain the most correct distance from each other, which allows the body to rest.
But if you sleep on your back on a mattress that is too soft, the lumbar spine can be subjected to excessive stress. Resting on your back also can’t be healthy and safe without the right pillow. If during sleep the head falls back, the morning will most likely have to be met with severe pain in the head and neck. Sleeping on a pillow that is too high makes breathing difficult, leading to hypoxia, throat problems, and heart problems. The correct pillow should be both dense and moderately soft in order to support the neck and head in the optimal position.
On the stomach
It is believed that the position on the stomach is the least suitable for sleeping. About 7% of the world’s population prefers to sleep in this position. There is an opinion that in this position mostly sociable and open people sleep, who, however, do not know how to control their own lives. In addition, it is believed that in this position, dreams of an erotic nature are most often dreamed.
The danger of sleeping on your stomach is that in this position, the supply of oxygen to the brain decreases. That is, those sleeping on their stomachs for about 8 hours are in a state of mild hypoxia, which is not the most beneficial for health. In the live position, a load is created on the neck, shoulder joints, and the lower part of the spine curves unnaturally. Also, sleeping on your stomach contributes to more rapid aging of the skin of the face and the formation of fine wrinkles. Perhaps the only advantage of this position is the complete relaxation of the legs and arms.
If you are used to sleeping on your stomach, then the mattress in your case cannot be too soft, otherwise breathing problems may occur. However, a bed that is too hard is even more dangerous as it puts a lot of pressure on the internal organs. A pillow for those who love to sleep on their stomach should ideally be made of breathable bulk material so that air can circulate freely through it.
restless sleep
Separately, we should talk about the category of people whose sleep can hardly be called calm. Some, going to bed on their side, wake up on their stomach or back, change their position several times during the night, and in the morning they may find themselves across the bed or with their feet on the pillow. Researchers say that such a restless night’s sleep is a characteristic feature of undisciplined and prone to nervousness.
Persons who constantly change body position during sleep may wake up many times during the night. As a rule, only for a few seconds – just to change the position. But the sleep cycle is already broken. They do it semiconsciously, looking for a more comfortable position. Often the cause of restless sleep can be an uncomfortable bed, which causes numbness in the joints or crushes the bones.
The most suitable postures for various diseases
If you suffer from heartburn
In this case, it is best to sleep on your left side, slightly tucking your knees, and placing your hands in a comfortable position in front of you. The fact is that lying on your left side, you can reduce pressure on the lower esophageal sphincter and thereby prevent the release of hydrochloric acid. If the heartburn is very strong, then it is better to sleep on your back, placing several large pillows under it (so that you are in a reclining-semi-sitting position).
If your back hurts
According to Arizona research, about 40% of adults have back problems. If you choose the wrong position for sleeping with a disease of the spine, rest can end in pain that is difficult to stop. For such people, it is best to choose a sleeping position in which the spine assumes a natural position. One of these is on the side with a pillow between the knees. This trick will prevent your knees from dropping forward and help keep your hips in a static position, thereby relieving tension from your spine.
If the nose is blocked
Regardless of what caused the stuffy nose – allergies, sinusitis or a common cold – try not to sleep on your back. In this position, the outflow of secretions from the nose is impossible, and while breathing through the mouth, you risk drying out the oral cavity. With a cold, it is better to sleep on your side with your legs slightly bent. To raise your head a little and make breathing easier at night, it is better to take two pillows.
If your shoulders hurt
Shoulder pain can occur for various reasons: due to slouching, carrying a heavy bag, or incorrect posture during a night’s sleep. It is believed that in this case, the most suitable position would be lying on your side, although sometimes this position provokes pain. The fact is that some people like to sleep on their side, putting their arm bent at the elbow under their head. However, in this position, an almost 5-kilogram load is created on the shoulders, and the head presses on the nerve plexuses, causing pain.
For pain in the shoulder joint, lie down on your healthy side. The best position: legs slightly bent at the knees, the lower arm is extended forward, on top of it is a light pillow on which the second hand should be placed. If not only the shoulders, but also the back hurt, a pillow should be placed between the hips as well – this prevents falling forward. For pain in both shoulders, the optimal sleeping position is on the back with arms extended along the body.
With PMS
If during the PMS period you experience bloating, pain in your chest or lower abdomen, you should not sleep in a ball or on your stomach. Lying on your side will further increase the pain in the chest, and in a pose on the stomach, the weight of the body creates pressure on the uterus and this will also make the pain even worse. With PMS, experts advise women to sleep on their backs with a small pillow under their knees. This pose can relieve tension in the lower back and relieve discomfort in the abdomen.
When grinding your teeth
Noah gnashing of teeth happens not only in children. Researchers estimate that about 8% of the adult population of the planet suffers from this disorder. The danger of bruxism (this is what this condition is called) lies not only in the unpleasant sounds made by a person at night. Over time, this can cause toothache, jaw disease, and even lead to a change in the shape of the face. By the way, bruxism is a genetic disorder, doctors associate its occurrence with stress and anxiety.
People who suffer from bruxism benefit from sleeping on their backs. In this position, all the muscles of the face relax, including those responsible for the movement of the jaws. At the same time, it is important to keep your hands exactly along the body, since a person instinctively turns his head to a bent limb, and in this position, gnashing of teeth can resume.
If your neck hurts
Neither too high nor flat pillows benefit your body. On any of them, the head occupies an unnatural position, which creates pressure on the cervical vertebrae, causing tension in the muscles of the neck and head.
The most dangerous high or flat pillows become while sleeping on the stomach or side.
For neck pain, it is best to sleep on your back. But in this case, it is very important to find exactly “your” pillow – the most suitable height and density. If the pain in the neck is caused by a prolapsed disc, sometimes doctors advise sleeping for a while without a pillow at all – this helps to align the neck.
If your hip joints hurt
Approximately 15% of the adult population suffers from bursitis – inflammation of the articular bag. This disease is more common in men than in women and is usually caused by excessive stress on the joints. If we talk about women, then the symptoms of this disease often appear in lovers of high heels. The main symptom of the disease is severe pain in the affected joint. If the inflammation began in the hip area, then sleeping on your side is the least suitable position. In this position, the diseased joint is pressed against the mattress under the weight of the body, from which the pain only intensifies. The best option is to sleep on your back. Some people find relief with a pillow placed under their knees.
If nothing hurts
There is no consensus on which posture is the most beneficial for a night’s rest. Some experts say that the healthiest sleep is on the side, while others say that the ideal sleeping position is on the back.
If your sleep is calm and sound, and you can sleep in any position, that’s great. But the most natural sleeping position, which minimizes muscle and joint tension, is on your side with legs slightly bent and arms extended in front of you and slightly at the elbows. However, if this position seems uncomfortable to you, you should not force yourself to sleep in this way.
According to various sources, from 30 to 50% of the world’s inhabitants suffer from insomnia. In many cases, the cause of insomnia is banal – an incorrectly chosen resting position. Poor sleep at night is not only tiredness the next day. Scientists say that people with insomnia have a weaker immune system, increase the level of the stress hormone (cortisol) in their body, their metabolism is disturbed, and the body ages faster. Find the most comfortable sleeping position and let nothing disturb your rest.