What sleeping positions can be harmful to human health?

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There are many opin­ions about the best posi­tion to sleep in. An incor­rect­ly cho­sen sleep­ing posi­tion can lead to var­i­ous neg­a­tive con­se­quences, rang­ing from banal fatigue and poor health in the day­time to the appear­ance of cer­tain dis­eases. Con­sid­er com­mon mis­takes when choos­ing a sleep­ing posi­tion. But first, let’s con­duct a small test that will allow us to under­stand how a per­son sleeps.

Sleep quality test

    Do you feel lethargic after a full (six to eight hour) sleep?
    Do you feel discomfort, pain in the neck after sleeping?
    Do you have light and restless sleep?

If all ques­tions are answered in the affir­ma­tive, it may be time to start adjust­ing the pos­ture in which the per­son sleeps. About sev­en­ty per­cent of a night’s sleep, peo­ple spend in the posi­tion in which they fell asleep. Day­time well-being and human health in gen­er­al can depend on it.

Pose on the back without a pillow

Sleep­ing with­out a pil­low is harm­ful in any posi­tion. Although many peo­ple pre­fer not to use a pil­low, due to the fact that babies also sleep with­out a pil­low. How­ev­er, the baby’s head is pro­por­tion­ate­ly larg­er in rela­tion to the body and is itself a kind of pil­low for him. By about two years of age, these pro­por­tions change. And for healthy sleep, the baby already needs a small baby pil­low.

Sleep­ing with­out a pil­low on your back leads to tilt­ing your head back, which is by no means phys­i­o­log­i­cal for the body. In this case, the ante­ri­or mus­cles of the neck are over­stretched, while the pos­te­ri­or ones, on the con­trary, are great­ly reduced. The sit­u­a­tion is sim­i­lar with the lig­a­ments of the spine. This posi­tion of the body dur­ing sleep can lead to pain in the neck and back. In this case, blood cir­cu­la­tion is dis­turbed and blood stag­na­tion occurs in the head. And this, in turn, can cause blood clots, which are a com­mon cause of stroke. In addi­tion, the human vestibu­lar appa­ra­tus con­tin­ues to work active­ly, because such a pos­ture does not allow the brain to orga­nize its cor­rect func­tions in sleep.

Poor sleep qual­i­ty can cause dizzi­ness, depres­sion, and headaches. By the way, some peo­ple have a slight con­cav­i­ty in the neck. Sleep­ing with­out a pil­low leads to an increase in this defect.

How to choose a pillow to avoid neck pain

How to choose a pillow to avoid neck pain

In gen­er­al, sleep­ing on your back is one of the cor­rect pos­tures. To nor­mal­ize sleep, you need to choose a suit­able pil­low, per­haps an ortho­pe­dic or ortho­pe­dic roller. Ortho­pe­dic pil­lows are rec­om­mend­ed for healthy peo­ple. If you are con­cerned about neck pain, you should con­sult with your doc­tor before choos­ing a pil­low.

Sleep­ing on your back with the right pil­low pre­vents the head from tip­ping back and main­tains the cor­rect phys­i­o­log­i­cal curves of the spine, neck and head (phys­i­o­log­i­cal lor­do­sis). Falling down on an ortho­pe­dic roller is rec­om­mend­ed in the pres­ence of pain in the neck. At the same time, you need to put it not under the head, but under the neck.

With the help of an ortho­pe­dic pil­low or roller, the most phys­i­o­log­i­cal pos­ture is achieved. The neck mus­cles are not injured, the spine is not bent, and the vestibu­lar appa­ra­tus is in a calm state. Of course, an ordi­nary pil­low also cre­ates the opti­mal posi­tion of the neck and head. The main thing is that it should not be too big.

High pillows: skin wrinkles

You can not ful­ly sleep on a high pil­low. Indeed, in the half-sit­ting posi­tion, the sleep sys­tem does not turn on in the body. Accord­ing­ly, sleep will be of poor qual­i­ty. When the pil­low is too large, the head leans for­ward and the chin almost touch­es the upper chest. If you sleep in this posi­tion for a long time, there is an exces­sive stretch­ing of the neck mus­cles. In this regard, over time, a sec­ond chin and wrin­kles may appear.

In the neck area, the skin is thin, del­i­cate and eas­i­ly deformed by exter­nal fac­tors. There­fore, the appear­ance of wrin­kles on the neck, as well as in the décol­leté area with this posi­tion of the body, will not be long in com­ing. If the skin is slight­ly wrin­kled dur­ing the night, in the morn­ing you can sim­ply wash your face with cool water and apply a cream. The skin will loosen up. Mus­cles rest­ed dur­ing the night will pro­vide a nor­mal face oval.

To get into the habit of sleep­ing in the cor­rect posi­tion, you need not imme­di­ate­ly move from a large pil­low to a small one. This should be done grad­u­al­ly, through tran­si­tion­al options, using small­er pil­lows from time to time. As a result, in the future, per­haps some­one will like to sleep on an ortho­pe­dic pil­low or cush­ion.

Sleep on your stomach

Sleep on your stomach

When a per­son sleeps on his stom­ach, he invol­un­tar­i­ly turns his head to the side. Pro­longed stay in this posi­tion leads to exces­sive stretch­ing of the neck mus­cles, which are forced to keep the head turned nine­ty degrees. Wrin­kles may appear. In addi­tion, the brain in this posi­tion feels unnat­ur­al. This puts him in a stress­ful mode of work. As a result, the vestibu­lar appa­ra­tus does not rest, but active­ly works. As you can see, all sys­tems involved in the orga­ni­za­tion of sleep are dis­turbed.

This, again, neg­a­tive­ly affects the lig­a­ments of the spine and the mus­cles of the neck. And if there are any prob­lems with the mus­cles of the neck or ver­te­bral lig­a­ments, this fur­ther aggra­vates the sit­u­a­tion. Breath­ing is also dis­turbed.

To grad­u­al­ly relearn how to sleep prop­er­ly, you can lie on your side, plac­ing a com­fort­able pil­low under your head. A roller should be placed near­by and light­ly wrapped around it with your hands. Instead of a roller, you can use a sec­ond pil­low or a rolled up blan­ket. You can exper­i­ment with sizes and even­tu­al­ly find a safe and com­fort­able posi­tion for your­self.

By the way, a preg­nant woman can give valu­able advice on chang­ing the sleep­ing posi­tion. After all, a grow­ing bel­ly leads to the fact that she stops sleep­ing on her stom­ach and begins to lie on her side. At the end of preg­nan­cy, a woman can already sleep in a cor­rect and phys­i­o­log­i­cal posi­tion with­out any prob­lems.

The side lying or fetal posi­tion is very phys­i­o­log­i­cal for a per­son. In this posi­tion, the nat­ur­al curves of the spinal col­umn are pre­served, the neck mus­cles and spinal lig­a­ments are not over­stretched. The vestibu­lar appa­ra­tus also feels com­fort­able, and there­fore rests. In a sim­i­lar posi­tion, a per­son devel­ops in the womb.

No won­der the monks from Tibet teach chil­dren to sleep on their side from infan­cy. And among the Tibetan monks, as you know, the largest num­ber of cen­te­nar­i­ans on earth.

ai generated, woman, disease
ai generated, man, disease
ai generated, woman, disease

How­ev­er, it is worth remem­ber­ing that if there are any prob­lems with the heart (car­diomegaly, hyper­ten­sion, etc.), you should not lie on your left side. In this case, it is rec­om­mend­ed to sleep on the right side.

By Yraa

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