On your stomach, side or back? Curled up into a ball or spread out like a starfish? You may be surprised how lying down before bed and your sleeping position can affect your sleep quality and health.
What is the best way to sleep? There is no single right answer. Everyone's ideal sleeping position is different.
There are five main sleeping positions, and which one is right for you depends not only on which one is most comfortable, but also on various health issues that can interfere with good, restful sleep.
You probably prefer one sleeping position that you are used to. However, if you are experiencing any difficulty sleeping, it may be time to rethink your sleeping position. And while to be honest, habits like changing your sleeping position can take some time, with consistent practice, it's possible. By consciously trying to fall asleep in a new position every night, your brain will adapt over time.
Here's what you need to remember to find the perfect sleeping position:
Sleep
Sleep is the time when your body restores and repairs itself. This is the time when blood vessels repair themselves, which is especially important. Sleep also keeps the immune system healthy. Sleep controls how your body responds to insulin; not getting enough increases blood sugar levels and increases the risk of gestational diabetes.
We provide more useful information about sleep and its influence on health:
Sleeping on your back is best for pain management
Does your back hurt? Lying on your back with your arms at your sides and knees slightly raised may be the best position for you. This can take the strain off your back, especially if you place a soft pillow or rolled-up towel under your knees.
In addition, when sleeping like this, it is often called "soldier position", your spine can remain in a neutral position throughout the night without additional tension, which helps reduce pain.
However, there are also disadvantages. If you have sleep apnea or snore, sleeping on your back can be the worst position. In this position, the tongue can enter the throat.
Sleeping on your side helps you breathe easier
For most people, sleeping on their side can be one of the best positions to avoid breathing difficulties. Therefore, it is especially suitable for people with sleep apnea or snoring problems. When you sleep in this position, you make it easier for the respiratory tract, allowing a better supply of oxygen to the body.
If you have back pain, sleeping on your side is a great option because it doesn't put direct pressure on your back. Another benefit of sleeping on your side is that it helps clear harmful waste from the brain, which can reduce the risk of neurological disorders such as dementia and Alzheimer's disease.1
In addition, there is evidence that sleeping on your left side relieves heartburn symptoms due to gastroesophageal reflux disease or another cause, such as pregnancy. But be aware that sleeping on your right side increases your risk of heartburn symptoms, probably because the sphincter muscle between your stomach and esophagus relaxes, allowing acid to pass through.
Pregnant women are advised to sleep on their left side as this increases the flow of blood and nutrients to the placenta and fetus.2
However, there are drawbacks. Sleeping on one side sometimes causes gradual or sudden and severe shoulder or hip pain. If you have shoulder or hip pain on one side, try sleeping on the other side.
People who sleep on their side often have their elbows bent and their wrists pressed against their face. This puts you at risk of pinching nerves in your elbow or wrist. If this is a problem, a brace can be purchased to prevent the arm from bending like this and pinching the nerves.
Sleeping on your stomach helps reduce snoring
Like sleeping on your side, sleeping on your stomach helps keep your airways open and reduces the risk of unhealthy pauses in breathing that are a sign of sleep apnea.
However, there are also disadvantages. It is difficult to maintain a good straight spine when sleeping on your stomach. This can put strain on the neck and lower back, increasing the risk of discomfort in these important areas of the body, especially as we age. If you wake up in pain, it's probably time to consider changing your sleeping position.
Another potential problem is that stomach sleepers tend to sleep with their arms tucked under their heads, forcing their wrists and elbows to bend. It sometimes causes nerve compression, tingling, numbness in the hands. Just like sleeping on your side, sleeping on your face all the time can lead to facial wrinkles.
Sleeping curled up is the most popular sleeping position
41 percent of adults choose to sleep with their knees pressed to their chest, which is called the fetal position. This sleeping position is the most polar sleeping position of all. 3 The benefits of this position are essentially the same as sleeping on your side, including taking pressure off your back and reducing the risk of snoring.
However, there are also disadvantages. Curling up too much can cause the discs and vertebrae in your spine to slip, which can lead to lower back pain, especially if you have a medical condition. Doctors recommend changing this position by bending your knees slightly or sleeping with a pillow between your knees to support your lower back.
Sleeping in starfish pose is associated with shoulder pain
People who favor this sleeping position sleep with their arms above their head, which increases the pressure on the shoulders and in turn increases the likelihood of shoulder and lower back pain. Placing a pillow under your knees is a good preventative measure. Better yet, try to get yourself into the habit of sleeping with your arms at your sides.
Sleeping positions during pregnancy
Experts traditionally say that the best sleeping position is on the left side - although sleeping on the right side is also acceptable. Sleeping on your left side allows for maximum blood and nutrient flow to the placenta and improves kidney function, which means better waste removal and less swelling in your feet, ankles and hands.
Sleeping on your stomach is definitely possible. Of course, after the first trimester, lying on your stomach becomes impossible for obvious reasons.
Many experts also recommend avoiding lying on your back throughout the night. When you sleep on your back, the entire weight of your growing uterus and baby rests on your back, intestines, and vena cava, which carries blood back to the heart from the lower body.
However, some experts now say that expectant mothers can sleep in any position that is comfortable for them and not worry too much one way or another about it.
It's important
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know if your body is currently lacking in electrolytes, health professionals recommend the Test "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
Quality sleep aids recommended by specialists - Sleep
