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
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
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.
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.