Sleeping posture is different for each person. Each person has a different attitude as to which posture is right for them. It depends not only on how comfortable you are, but also on the variety of health problems that can interfere with your sleep. Even if you prefer a particular sleeping position, if you are experiencing problems with sleep, you may need to make a change. It takes time to change habits, but it is possible if you stick with it.
Even if you prefer a particular sleeping position, you may need to change it if you have problems with sleep. What you need to know to find the right sleeping posture for you was introduced in ‘Everyday Health’, an American health information media.
For pain management = Sleeping on your back
For people with lower back pain, it may be best to lie on your back with your arms at your sides and your knees slightly raised. This is because it is a posture that can relieve the burden on the lower back. It is especially good if you place a soft pillow or rolled up towel under your knees. Sleeping in this position can help reduce pain by keeping your spine in center alignment throughout the night without twisting.
But there are also downsides. If you suffer from sleep apnea or snoring, this position may be the worst. This is because your tongue can press against the back of your throat.
If you have breathing problems = sleeping on your side
Sleeping on your side is one of the best positions to avoid breathing problems. Therefore, it is especially good for people who suffer from sleep apnea or who snore. In this position, the effect of gravity on the airways is mitigated and oxygen delivery is better.
Even if you have back pain, sleeping on your side is good. This is because there is no direct pressure on the back. In addition, there is a research result that sleeping on the left side relieves the symptoms of heartburn. Conversely, sleeping on the right side can increase the risk of heartburn. It is believed that this is because the sphincter between the stomach and esophagus relaxes, allowing acid to escape. According to the American Pregnancy Association, sleeping on your left side is good for pregnant women. This is because blood and nutrient flow to the placenta and fetus increases.
To reduce snoring = sleeping face down
Similar to sleeping on your side, sleeping on your stomach helps keep your airway open while you sleep, which can reduce the shortness of breath caused by sleep apnea. But there are also downsides. When you sleep on your stomach, your center of gravity sinks deeper into the bed, making it difficult to maintain spinal alignment. It can put strain on your neck and back.
If you feel pain when you wake up, it may be time to consider changing your position. Another problem is that they tend to sleep with their hands next to their heads with their wrists and elbows bent. This position puts pressure on the nerves and can cause numbness in the hands. And sleeping on your stomach can also cause wrinkles on your face.
The most comfortable position is the fetal position curled up
According to the US National Sleep Foundation, 41% of adults choose the fetal position to sleep with their knees pressed to their chest like a fetus. The benefits of this sleeping position are basically the same as sleeping on your side. It relieves pressure on the back and reduces snoring. This position can also help people with spinal stenosis (a condition in which the spinal canal and intervertebral foramen become narrow, causing back pain and neurological symptoms).
However, if you sleep with your knees bent too much, there is a possibility of causing back pain by causing changes in the spinal discs and vertebrae. Especially if you have disc disease. Sleeping with your knees slightly less curled up or with a pillow between your knees can help support your lower back.
If you have shoulder pain = sleeping position with your arms down to the side
Sleeping on your back with your arms above your head increases the pressure on your shoulders, which in turn increases your chances of shoulder and back pain. It’s good to put a pillow under your knees. Better yet, practice sleeping with your arms at your sides.
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