You can choose a sleeping position before falling asleep, but know that we can only control this before falling asleep.
Bedtime, for many people, is the most important time of the day. However, it is often not as pleasurable as we would like it to be. That’s why it’s so important to pay attention to the position in which we’re sleeping. This is because an inadequate sleeping position can cause back pain, neck pain, fatigue, sleep apnea, cramps, poor circulation and even heartburn.
According to experts, the best sleeping position is on the side because this way the spine is well supported and in a continuous line. This way you combat back pain and prevent spinal injuries. But you should use 2 pillows, one on your neck and one between your legs so that you can get good results.
Therefore, we have brought you the advantages and disadvantages of each position.
Check out the pros and cons of each sleeping position
Belly up
Sleeping on your back is not the best position. However, with a pillow supported, it favors the forward position of the head, which ends up favoring the hunchback posture. However, it can cause pain in the lower back because the lower back ends up being pressured. Furthermore, this position also favors snoring and sleep apnea because the tongue slides backwards and makes it difficult for air to pass through the throat.
The best alternative to sleeping on your back
If you have been treated with anti-wrinkle creams overnight or have any wounds on your face. It may be more comfortable to place a pillow behind your back and neck. This makes breathing easier, even more so in cases of flu, for example. Furthermore, a pillow under the knees also helps to improve the position of the spine.
Sleep on your side
If you have the habit of leaving it aside, congratulations! This is considered the best sleeping position. She earns this title because she is the one who can best keep her spine aligned. Furthermore, it is a position in which the head and feet are at heart level, which greatly facilitates circulation. This way, the body functions normally throughout sleep.
The best alternative to sleeping on your side
However, there is no point in just lying down the right way, you need to pay attention to some details. First, check the pillow. According to orthopedists, the ideal is for it to be shoulder height, so the head is not tilted. It is even advantageous to place a pillow between your knees, because one knee hits the other and this way, they are aligned with the torso.
The spine is one of the points to which we must pay the most attention. Therefore, don’t think that the straighter the better, try to respect the natural curves of this structure. And to avoid putting too much strain on the sciatic nerve, try to keep your legs slightly bent and your hips relaxed. If you usually sleep with your arm stretched over your head, it’s best to create new habits. This can make you wake up with shoulder pain, bursitis or tendonitis… which is also a reflection of a pillow that is too low.
Sleep on your stomach
This is considered one of the worst positions for the neck, because in order to be more comfortable, people tend to rest their head on the back of their hands and turn their neck to the side. Furthermore, this position straightens the entire spine, not respecting its natural curvature, and this is what normally causes back pain.
The best alternative to sleeping on your stomach
To provide your spine with better support, it works to place a thin, soft pillow under your abdomen. In any case, it is not recommended to sleep all night in this position. Sleeping on your stomach can be an alternative when it is not possible to lie on your side, due to hip pain, for example.
How to change position during the night
Unfortunately, we can only control the position in which we sleep before falling asleep. After that, our body seeks adaptations for greater comfort, so it’s normal for us to end up moving a little. According to experts, the only thing you can really do is always start your sleep in a better position, you can’t control the rest.
However, if you move too much, it could indicate other sleep problems. Anyone who turns over while sleeping needs to check that there is no change in their sleep that could be causing agitation. If this is the case, it is necessary to seek specific treatment and it is important to seek out a sleep specialist.
New habits
But if you’ve been sleeping in a specific position for a long time, trying to change it can be quite a challenge. Even small adjustments to normal positions can be uncomfortable. However, it’s all a matter of training and persistence. At first, it’s completely normal for you to end up back in a bad position. But over time, the body becomes more and more in the ideal position and gets used to it. Although it is a tiring process, it is important to try to improve, as this will guarantee you a lighter and more restful sleep. This way you will even recover all that effort.
After all, did you like this article? Read also: Sleeping with a spoon is good for your health! – 5 proven benefits.
Sources: catracalivre, tuasaude, minhavida.
Featured image:vejasp
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