Full sleep is the dream of many representatives of our turbulent times. A sufficient night’s rest has a positive effect on both the psychological health of a person and the physical one. Its importance has been confirmed by countless studies. Despite the fact that a systematic lack of sleep can provoke the development of a variety of ailments, from obesity to heart disease, only a few care about its quality.
In addition to personal unwillingness to get enough sleep, various factors can provoke a lack of sleep. For example, being under stress, a strict diet, an incorrectly selected mattress, or incorrect body position during sleep. The last factor often undeservedly goes unnoticed, but in vain.
The position of the sleeper directly affects the quality of rest, and hence his overall well-being. Choosing the wrong position can play a key role in snoring, heartburn, sleep apnea and even wrinkles. How do you sleep and what to do about it?
Sleep lying on your back — arms spread apart
The “soldier” pose has its pros and cons.
This position is considered the most beneficial for spinal health, as the back remains straight during sleep. It reduces the load on the discs, preventing back and neck pain. In addition, the habit of sleeping on your back will help to solve the problem of acid reflux. It will also keep the perky shape of the breast and the skin clean from mimic wrinkles.
Sleeping on your back, through the force of gravity, can cause partial occlusion of the airways by the base of the tongue. This causes snoring, which not only interferes with the sleep of the partner, but also reduces the quality of sleep of the snorer himself.
If the pose causes difficulty in breathing in the form of snoring, you can combine it with the position on the side. Combining them will help you sleep better at night and feel more rested in the morning.
You can also try sleeping without a pillow. This position will help keep your neck in a neutral position. Too high pillows, on the contrary, create an unnatural bend, which causes difficulty in breathing. But a pillow under the lower back, knees or neck (to maintain the natural curve of the body) will not hurt.
Raised arms while sleeping on your back
The advantages of the position “star” can be called:
The posture, as mentioned above, has a beneficial effect on the health of the spine. It helps reduce acid reflux by preventing digested food from returning back up the esophagus. This happens due to the elevation of the head and upper body during sleep. Also, the preferred position of the starfish can affect the improvement of facial skin.
The negative side of this provision is the same snoring. Also, raised arms can put pressure on the nerve endings in the shoulders, which can provoke pain.
Avoid using pillows. Thus, the pressure on these areas of the body will decrease, relieving discomfort after sleep.
Feelings after sleeping on your side with arms extended along the body
The position called “journal” has its advantages:
It supports the correct posture of the spine, while reducing the risk of sleep apnea. Sleeping on your side reduces snoring and is the best option for pregnant women.
The leg lying on top does not receive sufficient support. This increases the chances of developing back or hip pain in the future. In addition, this position can provoke premature skin aging (the appearance of wrinkles or sagging breasts) due to heaviness and pain in the neck.
To prevent neck pain, you need to use a small pillow for the cervical spine. Prevention of wrinkles will be a soft, satin pillowcase that will protect the skin from microtrauma. A pillow placed between the thighs will help support the upper leg.
Side position with legs slightly bent and arms extended forward
The pose prevents the appearance of pain in the back and neck, reduces snoring. This position is comfortable for the brain.
Sleeping on one side restricts blood flow and puts pressure on nerve endings that cause pain in the arms and shoulders. Also choosing one side for sleeping can cause premature signs of skin aging. For example, the appearance of facial wrinkles or sagging breasts.
A pillow between your knees will help to partially improve the feeling after sleep.
The position of the embryo — when a person lies on his side with his knees pressed to his chest as much as possible and his arms tucked in, significantly reduces snoring. It is also useful for women during pregnancy. Sleeping on your left side helps reduce the risk of acid reflux by placing the stomach below the level of the esophagus.
Although this position is very comfortable, it puts undue stress on the back and neck of the sleeper. This can bring pain in the sciatic nerve in the long term. Unfortunately, no one has canceled wrinkles and sagging of the chest with constant lying on its side.
The pillow for this position should be firm and high enough to support the natural position of the cervical region. Sleeping on your left side can put extra stress on your liver, lungs, and stomach. Therefore, it is recommended to change sides during the night, curling up to the right.
Pose on the stomach face down
The free fall position is when a person lies face down on their stomach with their arms wrapped around a pillow.
Sleeping on your stomach allows you to open your airways as wide as possible, thereby reducing snoring. Some experts are convinced that people who sleep on their stomachs are more likely to see erotic dreams, which increases the level of libido after sleep.
The posture on the stomach, unfortunately, is considered the most unfavorable. In this position, the spine is in an unnatural position, which creates an unprecedented load on the lumbar region, as well as other muscle groups and joints, which leads to pain and numbness.
Also, the position involves turning the head, provoking the appearance of pain in this area. For obese people, this posture puts additional pressure on internal organs such as the lungs. As a result, even after prolonged sleep, a person may feel insufficiently rested.
When going to sleep in this position, place a pillow between your stomach and the mattress, lying slightly sideways. This will prevent you from rolling onto your stomach, making sleep more comfortable.