Sleep is very important to health, there are many factors that affect to have a good night’s sleep, in which sleeping position is an important factor to help you have a deep sleep and be ready with energy for a new day.
Depending on the health status of each individual, each person has an appropriate sleeping position.
* Sleeping position on the side.
Sleeping position on one side, arms and legs stretched out are good for people with sleep apnea, obese people, snoring.
People with obstructive sleep apnea should lie on their side to keep the airway open. Sleeping on your side also helps reduce snoring and keeps the spine from arching.
If you have acid reflux, this position is also very good, preventing the contents of the stomach from backing up into the esophagus.
However, lying on your side also makes you more likely to form wrinkles on the side of your face against the pillow, and your breasts will also sag on one side.
The “fetal position” sleeping pattern is good for people with back pain, pregnant women, especially those in the second or third trimester, specifically, should lie on the left side. This position helps improve blood circulation to the placenta, reducing the possibility of the baby pressing on the abdomen, especially in the veins and liver area of the mother.
However, do not bend too much, causing the diaphragm to pull down, making it difficult to breathe. You can hug your pillow when you sleep so that your body is not too bent to help the diaphragm work better.
* Sleeping position on the back.
Lying on your back helps keep your back, head, neck and spine in the most comfortable position, putting less pressure on the spinal discs, so it can prevent spinal and neck pain.
This sleeping position is not suitable for pregnant women, snorers or people with sleep apnea because when lying on their back, the airway narrows, making it difficult to breathe.
If you don’t have breathing problems and aren’t pregnant, it’s perfectly fine to sleep on your back. Lying on your back helps prevent neck and back pain, wrinkles, slows aging, and reduces breast sagging.
Sleeping on your back can also be helpful for people with acid reflux who have sinus congestion (nasal congestion) because it prevents mucus from blocking either side of the nose. If you have a stuffy nose or are prone to acid reflux, sleep with your head slightly raised.
* Lie on your stomach while sleeping.
Sleeping on your stomach is considered the worst sleeping position because it puts a lot of pressure on the spine. Lying on your stomach doesn’t support the natural curve of the spine, but it puts stress on the lower back as well as other joints and muscles, leading to pain and paralysis.
Sleeping on your stomach helps to solve breathing problems associated with sleep apnea or snoring, but maintaining this position throughout the night will make you more susceptible to neck, shoulder, and neck pain. This sleeping position is therefore not ideal for those prone to headaches or neck pain.
For obese people, this sleep pattern puts extra pressure on internal organs such as the lungs. Plus, even after sleeping soundly on your stomach, it’s easy to feel sore or stiff the next day.
This sleeping position is also not good for the stomach, enhances wrinkles and causes breasts to sag and deform.
Sleeping position can affect the quality of your sleep and quality of life. The best way to know if the sleeping position is right for you is how you feel the next morning, if you feel excited, refreshed and have positive energy to start the day, that’s it. is the right sleeping position. And after a long sleep that makes you exhausted and tired, you should first change your sleeping position.
* Other notes.
Besides changing your sleeping position, to improve sleep quality, you should:
– Exercise, practice daily with exercises such as aerobics, walking, jogging, cycling, meditation, yoga… However, you should avoid exercising within 2 hours before sleeping.
– Maintain the habit of going to bed on time, avoid staying up late.
Stop drinking coffee before bed because caffeine blocks the effects of adenosine, a neurotransmitter that promotes sleep.
Do not smoke before bed because nicotine is a central nervous system stimulant that can cause insomnia. This substance makes it harder to fall asleep because it increases heart rate, raises blood pressure, and stimulates rapid brainwave activity that indicates alertness.