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The Best Sleeping Position for a Good Night Sleep

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Our sleeping position has a direct impact on our health. The sleeping position affects the way our body gets rid of waste and plays a role in how the body copes with pain and various health conditions. Sleeping position is so significant that it can affect many areas of health – from cognitive health to the health of the digestive system.

Each of us has our favorite sleeping position. A recent study in the United States found that 63% of Americans prefer to sleep on the side, 14% prefer to sleep on the back, and 16% – on the stomach.

It turns out that sleeping position is not only a matter of comfort but has a significant impact on our health. Symptoms such as fatigue, apnea, headaches, heartburn, and back pain can improve or worsen as a result.

What is the best sleeping position for you?

Sleeping on the back - The most recommended sleeping position
Sleeping on the back – The most recommended sleeping position

First Place: Sleeping on your back

Doctors recommend this sleeping position as the most preferable for healthy people who do not suffer from particular problems. As long as the mattress is suitable when lying in this position, the spine is in its natural position. It helps the head, neck, and spine stay straight and not warp during the night. In addition, this sleeping position may be suitable for neck pain.

If you sleep on your back, it is recommended that you use a comfortable pillow, which is suitable for neck curves. In addition, a pillow with neck support would be recommended.

In addition, some physiotherapists recommend putting a small pillow under the knees to reduce the tension on the spine.

Sleeping on your back has several benefits. The first of which is that on your back, it is easier to keep your spine aligned. In addition, sleeping on the back can reduce the pressure exerted on the shoulders and jaw and the resulting headaches.

 

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Sleeping on your back can also make it easier on:

  • The stress and pain that result from old injuries or chronic conditions
  • Pain in the waist area
  • Knee pain
  • Pain resulting from joint disease
  • Fibromyalgia
  • Nasal congestion or sinus congestion

There is another surprising benefit to this position – preventing facial wrinkles and marks on the skin. In addition, sleeping on your back protects your face skin from any pillow or gravity-induced wrinkles.

If you are having trouble getting used to sleeping on your back, we have some tips that can help. Everyone revolves around one keyword: pillow.

The appropriate pillow sizes vary from person to person.

  • Try to place pillows on both sides of the body (a pillow on each side). It will serve as a kind of reminder if you are tempted to turn on the side.
  • Avoid a high head pillow, causing your chin to lean toward your chest.

If you have heartburn and cannot sleep on your side – use a wave-shaped pillow.

With all the benefits of sleeping on your back, it is best to avoid it if you snore or suffer from apnea.

Many benefits to sleeping on the side
Many benefits to sleeping on the side

Second place: Sleeping on your side

A study conducted at Stony Brook University in New York found that sleeping on the side is best for eliminating waste and harmful chemicals from your brain. Chemicals can lead to a variety of neurological diseases, including Alzheimer’s. So sleeping on the side is most common is probably related to our need to best clean our brains of waste that accumulates from the hours we are awake.

Sleeping on the side reduces snoring and the risk of sleep apnea and is recommended for those suffering from back and neck problems.

Sleeping on the side is the sleeping position preferred by most of the population. Doctors recommend it as the desired position for those who suffer from night apnea or who are prone to snoring, as it allows open airways to be maintained.

Sleeping on the side holds the tongue to not fall into the throat and partially blocks the airways. If sleeping on your side does not relieve snoring or if you suspect that you are suffering from sleep apnea, it is advisable to consult a medical professional. The side-lying position is also recommended for pregnant women. It is also preferable for those who suffer from neck and back pain, as it lengthens the spine, thus relieving back pain. The recommendation is to bend the knees slightly to avoid pressure on the lower back.

Physiotherapists recommend using three pillows in this position – for optimal sleep; A thin ergonomic pillow for the head so that it will not be bent; A small pillow under the waist; And a third pillow between the legs.

In this case, as well, the pillow sizes vary from person to person.

What is the best side to sleep on?

It turns out that it is also essential to the side on which we sleep. Studies show that sleeping on the left side relieves heartburn. The reason is that when we sleep on the left side, the stomach and juices remain in a lower position and do not rise to the esophagus during sleep.

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Sleeping on the right side, however, can worsen heartburn. At the same time, keep in mind that sleeping on the left side may strain the internal organs, such as the liver and lungs. In any case, pregnant women are advised to sleep on the left side to improve blood circulation. Sleeping on the right side during pregnancy is less recommended.

The possible disadvantages of sleeping on the side:

  • Shoulder pain. Avoid this position if you suffer from shoulder pain and sleeping on the side (right or left) hurts you.
  • Jaw discomfort. If you tend to lock your jaw when you sleep, sleeping on your side can put extra pressure on you and hurt you a lot in the morning.
Not recommended sleeping position - Sleeping on the stomach
Not recommended sleeping position – Sleeping on the stomach

Third place: sleeping on your stomach

Sleeping on the stomach is less recommended. It does not support the natural curves of the spine in general and the lower back in particular. Sleeping on the stomach can cause excessive curvature, putting pressure on various joints and muscles and causing pain. It also causes the neck to twist, which over time can create tension in the neck muscles and cause pain in the area. Therefore, you might be waking up sore and tired.

Most of the weight of the human body is in the center of the body.

When you sleep on your stomach, all this weight pushes the body into the mattress and puts pressure on the spine in an unwanted direction. The only benefit of sleeping on your stomach is that it allows you to keep your airways open, which is essential for people who snore or suffer from apnea. Despite this, sleeping on the side is better for them as well.

If sleeping on your stomach is your favorite sleeping position, placing a pillow under your lower belly might help reduce back pain.

 

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Every individual is different. To better sleep and wake up fresh, everyone needs to choose the sleeping position that best suits their unique needs.

 

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