Sleeping Position and it affects Your Health:
Adults typically get into bed without giving much regard to
their positioning. Most people don't give much thought to the positive or
negative impacts of their nightly slumber. Researchers and medical
professionals agree our sleeping positions are significant, nevertheless.
Snoring, sleep apnea symptoms, neck and back pain, and other
health issues can be affected by whether you sleep on your stomach, back, or
side. Figure out the healthiest way to sleep on your back, side, or stomach.
Taking a Side Sleep:
This is the most common preferred sleeping posture and for
good reason. Medical professionals and sleep experts alike advocate for the
lateral position due to its many advantages. You can keep your spine in a
neutral, extended position while sleeping on your side with the correct
bedding. As a result, you'll have less trouble with your neck, back, and
shoulders.
Sleeping on one's side is recommended for those who suffer
from sleep apnea or chronic snoring since this position reduces the likelihood that
the airway will become blocked when the body is at rest. Scientific research
has revealed that it can help people get fewer apneas and a more comfortable
night's sleep. People with musculoskeletal issues, such as arthritis or a bad
back, should also try sleeping on their side. In the second and third
trimesters of pregnancy, sleeping on the left side of the body is recommended
for pregnant women. The mother's legs and feet swell less as a result of
increased blood supply to the placenta and greater renal function.
The ideal position for side sleeping is with the chest and
legs somewhat straight and the spine in an extended yet natural alignment. A
firm, medium-height pillow or ergonomic cushion is ideal for providing this
support for the head and neck. A pillow between your legs might help relieve
strain on your lower back. The hips, pelvis, and lower back all get bolstered
by this.
Sleeping on your Back:
Another typical way to get some shut-eye is in a supine
position. If you lie on your back, your spine will maintain a more neutral
position. Some of the discomforts in the back, shoulders, and neck that can be
caused by other positions are avoided in this one. It can also aid in
alleviating acid reflux symptoms when used to prop up the head.
However, snoring and OSA are also made worse by this
position. This is due to the fact that when you lay back, gravity will drag
your tongue and the soft tissues of your throat down into your airway. Your
doctor can help you figure out the best way to adjust your sleeping habits if
you've been diagnosed with this sleep disorder.
To alleviate lower back pain, try a different sleeping
position if you prefer to sleep on your back. Support your neck with a small
pillow or cervical cushion and your knees with a medium pillow or large neck
roll. Back pain and stress will be alleviated as a result.
Sleeping in the fetal position:
But remember, the fetal position isn't a good idea. Extreme
curvature of the spine, even while the body is in a side position, can lead to
discomfort in the neck and back. Sleeping in a tight ball can also constrict
breathing by leaving less room for the diaphragm.
Sleeping on your stomach:
If you like to sleep on your stomach, know that you are in
the minority. Only about 7 percent of adults, on average, sleep face down (in
the prone posture). Even though lying on your stomach could make less noise when
you snore, it's still not a good idea.
Since your head is elevated on the cushion, maintaining a
neutral spine position may be challenging. The spine and neck are most impacted
when people often sleep on their bellies. Because of the greater mass in the
middle of your body, you tend to hunch over. Chronic discomfort and nerve
problems may result over time. Numbness or tingling in the hands and feet is possible.
When lying down with the head tilted to one side, blood flow is restricted and
the airway narrows.
Changes to your sleeping posture might be made if you find
it tough to adopt a new one. Hold the pillow at the base and use it to support
your head and neck only. There will be greater space for the lungs and the
spine will be in a more neutral position. The use of a thin pillow to prop up
the pelvis can also assist reduce strain on the lower back.
Conclusion:
Health benefits are maximized when you sleep on your back. The pain in your hips and knees may also be alleviated while you preserve your spine. When you sleep on your back, gravity helps you maintain a neutral spine position. Your back and joints will thank you for doing this. The reason why you can't just sleep comfortably on any side is that your body isn't symmetrical. If you want a healthier heart, try sleeping on your right side. According to research, it helps lower blood pressure and maintains a healthy heart rate.
