Posture during sleep affects health
We spend one third of his life in sleep. Scientists have repeatedly highlight the importance of complete night’s rest to health. But how many of us think about the posture they occupy while sleeping?The truth is that along with the duration and quality of sleep, it is no less important role.
About 95% of people sleeping in the same body position every night. But what are the pros and cons of your favorite position?
“Recovery” position
Is known under that name because it is similar to position your body takes in emergency medical care – on one hand. This posture can help reduce acid reflux and gastric disorders, says Professor Jim Horne Center for the Study of sleep in Loughborough University.
This condition is associated with gastroesophageal reflux disease and occur when stomach acids come up into the esophagus. This could damage its lining and cause its inflammation.
The process is usually due to weakening of the “barrier” between the stomach and esophagus, resulting in causing burning pain. Sleeping on one side helps with similar ailments.
A study conducted in the Graduate Hospital, Philadelphia found that sleeping on the right side slow “leakage” of heartburn, compared with sleeping on the left, where a sense of discomfort in patients.
Despite the benefits that this position has on the stomach, it may help the formation of wrinkles as nasolabial folds – the corners of the nose to both sides of the mouth, are under pressure.
Depending on the country of which sleep more often, wrinkles may be deeper, resulting in “crushed” on the pillow face.
If you sleep on one side, and heartburn and indigestion are still a problem, experts recommend putting your body in a way that its upper part to a higher level. So acid reflux will be reduced because gravity keeps the acid in the stomach.
There is discussion as to sleep on silk pillow can reduce wrinkles. Claim is still not proven.
On back
This posture is recommended for people who suffer from arthritis and joint pain, as this way the weight is distributed over the whole body without putting pressure on a specific area, says physiotherapist Sammy Margo.
On the other hand, sleeping on his back snoring worse, because the muscles of the jaw and tongue are relaxed, resulting in neck and jaw sagging, under the influence of gravity. So passing a stream of air causes vibrations, and we – snoring.
A more serious condition is sleep apnea, in which the throat is “off” completely, leading to apnea – pauses that can last ten or more seconds. Gets worse when sleeping in this position.
Studies show that people who sleep on their backs are more likely to lower levels of oxygen in the bloodstream – a serious problem for patients suffering from lung and heart disease.
Located his body in this position during sleep, breathe faster than in any other position. Thus, it takes oxygen from the body tissues, which may exacerbate many respiratory and circulatory problems, including asthma and heart disease.
If this is our favorite item, you must make sure that the pillow on which sleep is high enough and convenient because it is a very important neck and upper spine to be stable. Otherwise, can lead to tension in the muscles of the neck and shoulders, causing pain.
Posture “germ”
This is one of the most popular positions occupied during sleep. Sleeping with your knees lifted high and his chin, chest tangent we can help with back problems.
During the day of the spine acting gravitational forces, resulting in spinal discs are under pressure. During sleep, when no voltage on the back in the water body is “attracted” to the disc, helping to restore the wear and tear on the spine.
Furthermore, it is important to make sure the pillow is too high or low – it should be the height of the body. Otherwise there is danger of muscles and nerves in the neck to tense, leading to headaches.
Scientists warn that the tension in the cervical vertebrae, which are located at the base of the skull can lead to pain, which covers the upper back and head – feeling of constant pressure.
Posture “hug”
When we sleep in the arms of your partner, surely strengthen their ties. Thus we feel protection and support, resulting in reduced stress for both partners.
However, it may be that putting your body in a position that exacerbates existing aches and pains in joints and muscles. Experts reminded not to forget that our bodies change with age and position, which was handy at some point in time can cause discomfort.
Sleeping on one side, together with a partner, can cause pain in the back and shoulders. While sleeping on the arm or chest of your partner, can cause pain in the neck due to the occupied position.
Experts recommend these cases to be selfish and to tackle the most comfortable position for us, even if it cost us some distance from the partner. The choice of convenient for both mattress is also of great importance for the full night’s rest.
On stomach
Sleeping in this position helps prevent snoring because the neck muscles do not sag due to gravity.
If you are of those who grind their teeth during sleep, however, this position is not recommended because it can worsen the condition. When sleeping on the front of your body, the lower jaw is positioned further forward than normal. Thus adding further pressure on the lower teeth, leading to their deterioration.
In addition, this position can lead to problems with nerves in the upper body. In taking such a position, you must turn your head left or right, which leads to additional pressure on one side of the face.
Pressed and nerves in the neck because of pressure from the bones of the spine. The risk of this happening is increased when the vertebrae become arthritic with age, as the narrow channel through which nerves pass.
People who suffer from this condition often complain of numbness and tingling of the fingers.
In these cases, experts recommend to ensure a mattress that supports the spine stable. If we are comfortable, and we can put a pillow lying on the abdomen to the shoulders. This will reduce arching.