Best Sleeping Position for Healthy Life: A Complete Guide
- The fetal position sleeping
- Sleeping on side
- Lying on stomach
- Lying on back
- Spoon sleeping position
- Best sleeping position for back pain
- Best sleeping position for neck pain or shoulders
- Best sleeping position for a pregnant woman
- Sleeping position for upper back pain
- Sleeping position for headache
- How to sleep well?
Do you prefer to sleep on your back, side, or stomach? You may have a preferred sleeping position, or you may switch it up from time to time. And if you become pregnant or have certain health issues, your sleeping habits may change. In those cases, correcting your sleeping posture can make a significant difference in how you feel when you wake up. Are you selecting the best sleeping position for your needs? Sleeping incorrectly can cause or aggravate neck and back pain. It may also obstruct the airways to your lungs, resulting in conditions such as obstructive sleep apnea. According to some studies, sleeping in the wrong position may cause toxins to filter out of your brain more slowly. Keep reading to learn how the way you sleep could be impacting your health in several ways.
Sleep is an important part of our lives, even if we don’t get eight hours of it every night, but there’s more to it than you might think. If you’re having trouble sleeping or have an injury, there’s more to it than just lying down and catching some Zzz’s. Your sleeping position has a significant impact on your sleep quality, so it may be time to switch things up. Different sleeping positions provide different advantages. If you’re experiencing pain or other health issues, you may need to change your sleeping position and to find which sleeping position is best.
Taking the time to gradually train yourself to sleep in a different position may be the key to improve your sleep quality. If that isn’t something you’re comfortable with, don’t worry about it. You can also experiment with changing your sleeping position to ensure you’re getting the most out of it. Every individual is unique. What matters is that you’re doing what’s best sleeping position for your body.
The fetal position sleeping
There’s a reason this is one of the most common sleeping positions. The fetal position has numerous advantages. Sleeping in the fetal position is not only beneficial for lower back pain or pregnancy, but it can also help reduce snoring. But, during sleeping in the fetal position, make sure your posture is relaxed; otherwise, your comfortable position may restrict deep breathing while you sleep. In addition, if you have joint pain or stiffness, sleeping in a tight fetal position may leave you sore in the morning.
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Sleeping on side
Sleeping on side is actually beneficial to your health, especially if you sleep on your left side. Not only can it help with snoring, but it’s also good for digestion and may help with heartburn. An earlier study examined 10 people over the course of two days. After eating a high-fat meal on the first day, participants rested on their right side. They switched to the left side on the second. Researchers discovered that sleeping on the right side increased heartburn and acid reflux, which suggests that switching sides at night could be beneficial.
Sleeping on your side, on the other hand, isn’t always the best sleeping position. It can cause not only shoulder stiffness, but it can also cause jaw tightness on that side. Furthermore, studies suggest that sleeping on your side may contribute to wrinkles. Placing a pillow between your lower legs will assist in better aligning your hips and preventing low back pain.
Lying on stomach
If we had to rank best sleeping positions, lying on stomach would probably be near the bottom. While it is a good position for snoring or sleep apnea, it is not ideal for sleeping. The advantages don’t get much better than that. Sleeping on your stomach, unfortunately, can cause neck and back pain. It can also put undue strain on your muscles and joints, which is why you may wake up sore and tired. Putting a pillow under your lower belly may help alleviate back pain.
Lying on back
The most health benefits come from sleeping on back. It not only makes it easier to protect your spine, but it can also relieve hip and knee pain. Sleeping on your back uses gravity to keep your body in an even alignment over your spine, which can help to reduce any unnecessary pressure on your back or joints. A pillow behind your knees can help support your back’s natural curve. Furthermore, if you’re concerned about keeping your skin looking young, sleeping on your back protects it from pillow or gravity-induced wrinkles.
Sleeping on your back, on the other hand, can be difficult for anyone who suffers from snoring or sleep apnea. It can also be difficult for anyone who already suffers from back pain, which is why it’s critical to be properly supported.
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Spoon sleeping position
Spooning is a couple’s side sleeping position in which the person in the back holds the person in the front close to their body. This posture, like other postures, has advantages and disadvantages. In terms of drawbacks, couples may wake up more frequently while sleeping this way because you are more likely to be jostled by your partner. However, spooning allows for cuddling, which increases the release of oxytocin. This is a hormone that promotes bonding, reduces stress, and may help you fall asleep faster. Cuddling for as little as 10 minutes can cause the release of oxytocin.
Best sleeping position for back pain
If you have back pain, sleeping on your stomach or back may make it worse. Reduce your risk of back pain by sleeping on your side. To get even more relief, place a pillow between your knees to keep your hips aligned. If you must sleep on your back, a pillow under your knees will relieve some of the strain on your back.
Best sleeping position for neck pain or shoulders
While you sleep, arthritis and other painful conditions along your upper spine can worsen or improve. However, studies appear to disagree on which positions are ideal. One large study discovered that sleeping in the starfish position—on their backs, with hands up near their chest or head—reduced shoulder pain. However, it could not explain whether those people had less shoulder pain as a result of how they slept or if they slept that way because they were in less pain.
A subsequent study discovered that people who slept on their backs with their arms at their sides—the soldier position—activated their shoulder muscles less and thus may have less shoulder pain.
Best sleeping position for a pregnant woman
Sleeping on your stomach or back will be uncomfortable or impossible if you are pregnant. Sleeping on your side will be the most comfortable for you. To improve circulation for both you and your baby, sleep on your left side. Back pain can be relieved by placing a body pillow or pillow under your belly. To make yourself even more comfortable, place another pillow between your legs and bend your knees.
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Pregnant women should not sleep on their backs during the third trimester of pregnancy. We’ve known for more than a half-century that pregnant back sleepers reduce blood flow to their fetus. However, researchers have recently discovered that this sleep pattern increases the risk of stillbirth, even in otherwise healthy pregnancies. You should also avoid lying on your back during the day; just 30 minutes of this posture has been shown to force your fetus into a state that requires less oxygen to survive. These findings suggest that lying on your back, even for a short period of time, reduces the amount of oxygen available to your fetus.
Sleeping position for upper back pain
For added support, sleep with a pillow between or beneath your legs. Place the pillow between your knees and draw them up slightly toward your chest if you sleep on your side. If you prefer to sleep on your back, try a pillow under your knees or a small towel rolled up and placed under the small of your back.
Sleeping position for headache
Because your back is arched, sleeping on your front can cause headaches, explains doctor Adegoke. Your neck is twisted in that position, as she points out. Sleeping on your back or side is better for spinal alignment. The best position is essentially referred to as ‘the corpse’. Sleeping on your back is the most comfortable position because it keeps your spine straight and your blood flowing. If you snore, this position may be difficult for you; therefore, consider sleeping on your side as straight as possible while not elevating your neck too much.
We usually sleep directly under or in front of the air conditioner. This causes the fluid to become clogged, which can result in a severe headache or cold the next morning. The best way to avoid this is to keep an extra pair of soft pillows on hand to elevate your head from the pillow.
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How to sleep well?
Consider all of the factors that can disrupt a good night’s sleep, from work stress and family obligations to unexpected challenges, such as illnesses. It’s no surprise that getting enough sleep can be difficult at times. While you may not be able to control the factors that disrupt your sleep, you can develop habits that promote better sleep. Begin with these simple suggestions to sleep well.
- Maintain a consistent sleep schedule. Allow for no more than eight hours of sleep. A healthy adult should get at least seven hours of sleep per night. The majority of people do not require more than eight hours of sleep to achieve this goal.
- Limit your daytime naps. Long daytime naps can disrupt nighttime sleep. If you must nap, keep it to no more than 30 minutes and avoid napping late in the day. If you work nights, you may need to nap late in the day before work to make up for lost sleep.
- Make physical activity a part of your daily routine. Regular physical activity can help you to sleep better. However, avoid being active too close to bedtime. Spending time outside every day may also be beneficial.
- Take note of what you eat and drink. You should not go to bed hungry or stuffed. Avoid eating anything heavy or large within a couple of hours of going to bed. Your discomfort may keep you awake.
- Control your fears. Try to put your worries or concerns to rest before going to bed. Make a mental note of what’s on your mind and set it aside for tomorrow. Stress management may be beneficial. Begin with the fundamentals, such as getting organized, establishing priorities, and delegating tasks. Meditation can also help to deal with anxiety.
- Make a relaxing environment. Make a sleeping area in your home. This frequently means cool, dark, and quiet. Light exposure may make falling asleep more difficult. Avoid using light-emitting screens for an extended period of time right before going to bed. Consider using room-darkening shades, earplugs, a fan, or other devices to create a comfortable environment.
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Other tips to sleep well include the following:
- Increase your exposure to bright light during the day and decrease your exposure to blue light at night.
- Caffeine should not be consumed late in the day.
- Reduce the number of irregular or long daytime naps.
- Try to sleep and wake up at regular times.
- Don’t consume alcohol.
- Set the temperature in your bedroom.
- Don’t eat late at night.
- In the evening, unwind and clear your mind. Take a bath or shower to unwind.
- Purchase a comfy bed, mattress, and pillow.
- Before going to bed, avoid drinking any liquids.