Do you tend to toss and turn in your sleep? Do you find it difficult to find the best, most comfortable sleeping position? You're not alone, says chiropractor Kevin Lees. Most people have difficulty finding the best sleeping position, so they try to figure out what the best sleeping position is.
ContentWhat popular sleeping positions are bad for our health? What is the best sleeping position: on your back How to sleep without pain: zero-G position What is the best sleeping position: on your side
Pressure points, sleep problems, and indigestion can all lead to restless sleep. WomanEL wants to save you from these problems and will tell you about the positions you need to choose for sleeping.
Which popular sleeping positions are bad for our health?
You may be wondering if your favorite sleeping position is doing more harm than good. “Stomach sleeping, while hard to break, can be hard on the spine,” says Dr. Lees.
“The neck is in an awkward position for breathing, and the added strain on the lower back can lead to pain, stiffness, numbness, and muscle tension.” Over time, these physical effects translate into long-term problems that can cause significant damage to the spine.
Instead, it's best to keep your spine in a “neutral position to avoid additional stress and strain during sleep,” he says.
What is the best sleeping position: on your back
One of the easiest ways to keep your spine straight is to sleep on your back, says Dr. Lees. “Most back sleepers benefit from having a small pillow under their knees to reduce pressure on their lower back.” This position also helps to avoid pressure points.
Want to make your home safer and healthier overall? Here are some tips to help you do just that.
How to sleep without pain: zero-G position
The way you sleep at night affects how you feel in the morning, Source: freepik.com
Do you have an adjustable bed (pictured)? Then you need to lie in zero gravity. The zero-G position involves raising your head and knees slightly above your heart, positioning your torso and legs so that they form an angle of about 120 degrees. And yes, it draws inspiration from spaceflight! The “Zero-G” position was invented by NASA. When astronauts prepare for launch, they lean back into this neutral position to equalize the pressure they will feel during sudden changes in gravitational force.
Benefits:
- Reduces snoring and improves breathing. When you lie on your back, soft tissue in the back of your throat or excess fat in your neck can partially block your airway, causing it to vibrate as you try to breathe. Raising your head and upper body removes this obstruction, allowing your airway to open up for better breathing and reduced snoring.
- Improves circulation. In the zero-G position, the reduced pressure on your heart and elevated legs mean that blood circulates through your body much more efficiently and with less effort.
- Improves digestion. As many of us know, food passes more easily through the esophagus and into the stomach when the head is in an upright position. What about acid reflux and heartburn? They also stay away, thanks to gravity, which prevents annoying stomach acids from bubbling up into the esophagus.
- Reduces swelling. Due to the accumulation of excess fluid in blood vessels under pressure, swelling is especially common in the legs, ankles, and feet. By reclining in a weightless position, you will reduce the pressure on these areas, allowing the fluid to be distributed more evenly throughout the body.
- Reduces back pain. The spine assumes a neutral position, which allows the tension that causes back pain to be relieved. The pressure is evenly distributed between individual vertebrae and back muscles, which helps reduce pain and discomfort.
- Improves pregnancy symptoms.
Which sleeping position is best: on side
“Sleeping on your left side is commonly recommended for pregnant women and can help some people with acid reflux or heartburn,” says Dr. Lees. Regardless of which side you sleep on, it's helpful to place a pillow between your slightly bent knees to keep your hips and lower back balanced.
It's especially hard to get out of bed in the winter when it's dark outside. Follow these tips to boost your motivation.
