Sleeping Positions To Stay Healthy: Ten Best And Worst Ways To Sleep During The Night
In which position do you usually sleep? This is also a very important question. Not only are you getting enough sleep, but how you sleep is also of great importance and it can affect your health.
10. SLEEPING ON YOUR BACK
Sleeping on your back keeps your neck, head, and spine in a neutral position with no exerting any pressure on the back. Doctors recommend this sleeping position. This position has a positive impact on the person’s spiritual being, yet many doctors also agree that sleeping in Savasana pose is good for neck and spine health. This is the best sleeping position because you have to keep your back straight and not force it into any contortions. Additionally, back sleeping on an orthopedic mattress gives your spine extra support. You should sleep in this position every night, with or without a pillow, if you want to avoid waking up with a strained neck. You should not use too many pillows because your breathing may get affected.
9. SLEEPING ON YOUR SIDE
People who are suffering from obstructive sleep apnea or those who are prone to snoring should consider sleeping on their side. Lying on the bed on your side is helpful because it aligns the spine and averts backache. Unwanted facial wrinkles and saggy breasts can happen as a result of the downside of side-sleeping. This position is not recommended for the entire duration of the night. According to physicians, pregnant women should sleep on their left side for better blood flow to the heart, which is beneficial for both mother and baby. If you are suffering from heartburn or indigestion, this sleeping position will ease your conditions. Additionally, extra pressure can be put on the lungs and stomach and cause organ strain.
8. SLEEPING ON YOUR STOMACH
You should avoid sleeping in this position because it puts a lot of strain on your spine. It can also result in “pins and needles” in your arms and legs, which is due to the pressure it applies to joints and muscles. Breathing is also restricted since your neck is also being strained. As a result of sleeping in this position, your organs’ movements slow down or totally stop because of the pressure that is exerted on them. Stomach-sleeping is only beneficial for heavy snorers because it helps them keep their upper airways open.
7. FOETAL POSITION
Foetal position is when you are curled up into a ball hugging your drawn-up knees. This position can cause a number of problems with your neck and back, and that is why it is probably one of the worst positions. It can also cause breathing problems, especially if you are a snorer or pregnant. Psychologists say that foetal sleepers have a tendency to stress about their lives more than others. While sleeping, the back area has no compression, which can result in wear and tear in the discs. If you have to sleep in this position, take care not to misalign your neck and check that your pillow is not too high or low as it can further strain the muscles. The constant pressure on the base of the skull can radiate pain to the top of the head all the way down the back. You will only wind up waking up with a sore neck and a tension headache in the morning.
6. PILLOW-SUPPLEMENTED POSITION
If you want better rest with less spinal pain, then the pillow-supplemented position is good for you. Even if you prefer sleeping on your back, you can easily place a pillow between your knees without straining your spine. People who sleep on their stomach should place the pillow beneath the hips for extra support to the joints. If you place extra pillows at either of your sides will provide hip support, especially if you lie on your back. For complete and painless relaxation, you should place a pillow under your feet whilst you are in this position. Your body will gain numerous health benefits and your sleep quality will surely improve by maintaining a comfortable position.
5. ON YOUR BACK WITH YOUR ARMS UP
Also known as the “starfish,” this position is considered good for back. Sleeping on your back with your arms up helps to prevent facial wrinkles, snoring, and even acid reflux. A downside to this position, however, is that it can put pressure on your shoulders. Extra pillows can help with this. Starfish sleepers who lie on their backs tend to be good listeners and always want to help people, but they are not comfortable with being the center of attention. A recent clinical trial that involved 50 participants revealed that starfish sleepers are more likely to suffer from poor night’s sleep. However, if a pillow was placed under each arm, the quality of these people’s sleep improved.
4. COUPLES SLEEPING ON THE EDGE OF THE BED, FACING IN OPPOSITE DIRECTIONS
People refer to this position as the “pre-divorce” where estranged couples leave lots of space between themselves during sleep. According to psychologists, only 3 per cent of couples sleep over 40 inches apart, but this does not mean the relationship is over. If there are only a couple of inches between you, it can simply mean that you need less body temperature and do not wish to be touched, especially in the heat of the summer. The crucial thing is not so much about how far apart you are both sleeping yet how often you are touching during the night. Up to 90 per cent of couples who sleep in this position, are happy and content in their relationship, however, if this habit goes on; you may need to re-think your relationship!
This position is perfect for reducing stress, but the downside is that it can bring about aches and pains. A study conducted by psychologist James Hardwick showed that physical touch, even during sleeping can result in reduced stress in both partners. Spooning means you are forcing your body into a position that increases aches and pains in the muscles. Lying on your side, facing away from your partner, can cause shoulder and back strain, while sleeping in your loved one’s arm may cause misalignment of the neck and spine area. The next time you are sharing your bed with your wife or husband, try to avoid spooning even if it means putting some distance between the two of you. You should buy two single-sized mattresses that are zipped together and make sure they are not too firm or too soft.
2. COUPLES FACING EACH OTHER
Sleeping face-to-face allows for two of you to have some physical contact. You get full access to your partner’s chest, legs, and feet. This position also allows for eye contact, easy cuddling and to rest the chest or shoulder on each other. This position is obviously very intimate because it allows you to place your arms around your partner in a protective manner. Because of its high level of intimacy it is a healthy sleeping position. Sleeping face-to-face is a good opportunity to narrow the distance and connect with your loved one.
1. YOU SLEEP BACK TO BACK WITHOUT TOUCHING
Sleeping back to back is the most popular position (55 % of couples prefer sleeping this way). It is stated that it is much more comfortable to sleep on your own than back to back with someone you love. Back to back sleepers are likely to be in good shape and affectionate but they can be afraid of intimacy. As per a recent survey, 80% of couples who slept less than an inch away were content in their relationships. Those who have no physical contact while sleeping may face problems. The professor Richard Wiseman said that 90 per cent of couples who maintained some sort of contact with one another led happy lives, compared to just 10 per cent of those that did not. However, this does not mean that if you sleep in a back to back position you have a bad relationship. Sometimes after a hard day’s work, couples just want to fall into a deep sleep without any distractions.