Each
one of us would like to know how to sleep well so that we get up well-rested. A
number of factors are involved in how to sleep well. One of the factors is our
sleep posture. We all have a typical sleep posture and we feel comfortable when
we sleep in that sleep posture. We are aware that there are implications of our
sleep posture from a physical health point of view.
Most
of the ladies today who work in Software Company have the common problem of
back pain. Obviously we all know it’s because of the sedentary work we
practice.
Sometimes the only reason we are facing the pain in back, shoulders, neck, thighs is just because of the incorrect sleeping position we tend to sleep in for 6-8 hours of sleep.
So if we mend it a bit we can actually make a lot more of the remaining 16-18 hours of the day we have. And most importantly not make awful faces in the beginning of the day.
Sometimes the only reason we are facing the pain in back, shoulders, neck, thighs is just because of the incorrect sleeping position we tend to sleep in for 6-8 hours of sleep.
So if we mend it a bit we can actually make a lot more of the remaining 16-18 hours of the day we have. And most importantly not make awful faces in the beginning of the day.
I
am grounding this article on well known researches and few doctors advice I
have come across.
Firstly
try and remember the last position you had slept in… and do you remain in the
same position till morning. If not, we can give a try to mend the later
postures but at least how we sleep in the first place is totally under our
control.
Sleeping on your stomach.
Avoid sleeping on your
stomach, experts’ advice people with this condition. Turning the neck to the
side compresses the joints. Harmful to sleep on his stomach and chest, which is
compressed during sleep and after a while the deposition of the lines, from which
it is difficult to get rid of the skin is stretched.
If want to keep your
face fresh, something to sleep on your stomach is not right because you have
crushes on your face, formed at first
light, then deeper wrinkles.
You are about to cause
some severe health issues. If you don’t believe me, try walking around with
your head turned to one side. It won’t take long for you to begin feeling pain,
soreness, dizziness or neck/shoulder tension. Your body doesn’t like this
standing up, and I promise you that it doesn’t like it when you’re lying face
down with your head on a pillow either.
The fact is, wrenching
your head and neck in this way for even just a few minutes while sleeping can
significantly strain the muscles and ligaments of the spine. Repeatedly doing
so every night for years slowly adds pressure to the joints and nerves,
contributing to spinal degeneration and allowing for the development of a
variety of health problems.
While sleeping on your
stomach may feel good and seem perfectly acceptable but it’s a bad habit and
needs to be stopped ASAP.
Do not sleep on your
back unless you have spinal problems already.
Sleeping on your side
Avoid sleeping on the
side with the painful shoulder. Sleep on your back with a small pillow to
support the bad shoulder. Or, if you sleep on the other side, hug a pillow.
Also, if the neck
isn't adequately supported, you could get compression of the nerves that go
from the neck to the arm. That's when you can get numbness or tingling, usually
with the compression of a nerve from the sleeping position.
Back Pain
The most common
sleeping position is on your side, with your legs and hips aligned and flexed.
Because this position leaves your upper leg unsupported, the top knee and thigh
tend to slide forward and rest on the mattress, rotating the lower spine. This
slight rotation may contribute to back or hip pain. To prevent that problem,
place a pillow between your knees and thighs.
Acidity.
Sleeping on your side
can help this condition, commonly known as heartburn. Back sleeping can pose
problems because the head isn't elevated relative to the stomach so gastric
contents can bubble up to the esophagus or back of the throat.
Sleeping on your back
The rule of thumb for
many back problems is that sleeping on the back is the most comfortable. Keep a
neutral position, with your spine aligned as if standing straight. Avoid
flexing forward, for instance, by sinking into a mattress that is too soft, or
bending backward,
Another solution is to
prop up your head with pillows or to raise the head of the bed by two to four
inches by placing bricks or large books under the front legs of the bed.
Pregnancy sleeping.
Sleeping on your side
is best while you're pregnant. In particular, sleeping on your left side may
benefit your baby by improving blood flow . It also helps your kidneys
efficiently eliminate waste products and fluids from your body, which in turn
reduces swelling in your ankles, feet, and hands.
Avoid sleeping on back
when you are pregnant. When you're sleeping on your back, the weight of your
uterus lies on the spine, back muscles, intestines, and major blood vessels.
This can lead to muscle aches and pains and problems in circulation, which is
uncomfortable for you and can reduce circulation to your baby.
And sleeping on your
stomach is totally out of question.
So what is
the best position to sleep in?
The Best: Back position
– WINNER..!!!!
Good for: Preventing neck and back pain, reducing
acid reflux, minimizing wrinkles, maintaining perky breasts. ;)
Bad for: Snoring –minimal side effect you can
have.
Sleeping on your back makes it easy for
your head, neck, and spine to maintain a neutral position. You're not forcing
any extra curves into your spine.
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