One third of one’s life is spent in sleep. Therefore, good sleep is very important for physical and mental health.
It is usually recommended that adults should sleep 7-8 hours a day. But in fact, quite a few people can’t sleep for so long, because a little problem, such as eating the wrong thing before going to bed or the wrong posture when falling asleep, will affect sleep.
According to statistics, 80% of the people have experienced back pain, and many of them are caused or aggravated by wrong sleep posture. Not only is it not good for back and sleeping posture, but also it will lead to neck diseases, gastrointestinal diseases and premature aging.
Dr. Clove introduces several correct and wrong sleep postures for your reference.
The most recommended sleeping posture: lie down and sleep on your back.
Suitable: Most people
When lying on your back, all muscles in your back are relaxed, your neck is in a state of natural relaxation, and there is no external force to squeeze your spine.
Choose a comfortable pillow, usually after the head presses the pillow down, the height is about the same as that of a fist, and then you can have a good sleep.
Upgraded version for patients with gastroesophageal reflux: properly raise the head of the bed, or raise the upper body, not just raise the neck. This can make the esophagus higher than the stomach, gastric acid is not easy to reflux.
Not suitable: people who snore badly
Because of gravity, the tongue will fall back when lying flat, which is more likely to cause poor ventilation and snoring.
Not bad sleeping posture: Sleeping sideways
Suitable: Mothers-to-be with snoring tendency, neck and back diseases, or pregnancy
When sleeping on the side, the airway will naturally open, which can reduce the possibility of asphyxia caused by snoring. At the same time, this posture stretches the spine to a certain extent and can relieve back pain.
Pregnant mothers, especially the belly is already very big in the middle and third trimester of pregnancy, can sleep to the left to ensure the blood flow of the uterus. It is recommended to put a long pillow on one side of the body, the body is sleeping against, and the side is 15 ~ 30 degrees. Because when the belly is too big, it is difficult to keep 90 degrees for a long time, completely to the left lying position, which may be more uncomfortable.
However, this is not mandatory. Some mothers are not used to sleeping and are still used to lying flat. This is no problem at all. Comfort is the most important thing.
There is a small problem to remind, because the skin on the face is directly attached to the pillow when sleeping on the side, so remember to keep the pillow towel clean.
Never Sleeping Position: Sleep on Your Lie
Sleeping on your stomach is harmful to your body but not beneficial.
When sleeping on your stomach, the spine is in an arched posture, which is contrary to the normal physiological curve. At the same time, joints, muscles and internal organs will be oppressed. The neck is still twisted excessively, and usually feels pain when sleeping in the morning.
Although sleeping on your stomach may make those who have difficulty breathing have smoother ventilation, the loss outweights the gain due to long-term excessive neck twisting.
Especially for people with back and neck diseases, they should not try this sleeping posture.
If you feel comfortable sleeping like this, it is recommended to put a pillow on your waist and back and gradually adjust to a side sleeping posture.
Try to avoid sleeping posture: curled up to sleep
Curled up like a fetus, this is a kind of side sleep; However, the whole person forms a ball and raises his knees to the vicinity of his chest. This posture will feel more comfortable at first, but if it lasts longer, it will compress joints and back muscles, causing local pain.
Another more hidden problem is that long-term sleep like this may affect chest shape, so girls who love beauty must not sleep like this.
Of course, for most people, the situation after falling asleep cannot be controlled, so it is good to lie flat or sleep on one’s side when falling asleep as far as possible.
In general, in order to ensure good sleep quality, correct sleep posture, high-quality mattresses and pillows, suitable environment and sufficient rest time, one of the four is indispensable.
I wish you a good night’s sleep.