We spend 40% of our lives sleeping, so choosing the correct posture and sleeping position are essential to prevent neck, back, shoulder, and hip pain.
Correct sleeping posture can also prevent the development of sleep disorders, such as insomnia.
Many people believe that they do not move much in bed and stay in practically the same position, but this is mainly false. Most of us move many, many times during the night and sleep in multiple places.
This article looks at the different sleeping postures. Each position has its advantages and disadvantages, depending on your problem, you can choose the best.
The best sleeping postures
Science estimates that there are about six sleeping positions: fetus, on the side, on one side with arms outstretched, on the body, on the back, on the stomach, and with the arms back.
The most common sleeping position, the fetal, is estimated to be the worst for back problems. This is because most back problems occur in the structures in the back of the back. (4)
Lying in this position opens these structures in the spine, allowing more room for nerves, which are the leading cause of pain in back problems.
Although lying in this position feels good as the pain is reduced (the place reduces symptoms), the structures can worsen over time if this position is maintained.
The best posture for sleeping is a comfortable posture that does not compress the organs and limbs of the body. As well as not excessively curve the body spine. The best poses to sleep are:
- Face up with feet down
Sleeping on your back with your feet down allows you not only to align the spine but also to relax the critical points of the body. In this position, the abdominal cavity is not under pressure.
- On the left side
Sleeping on the left side is considered one of the best options for good sleep. This posture is of particular importance for people with reflux disease. As well as for pregnant women.
- Face up with feet in front
According to research, sleeping on your back is the best sleeping position. While reaching this position can be difficult, you can help select a good mattress. If you are not used to it, you will achieve this position in a couple of months with the habit.
Sleeping on the left side is better than on the right side.
Sleeping on the left side is considered one of the best sleeping postures. In this position, it is more difficult for gastric juice to move from the stomach to the esophagus; what if it can happen when sleeping on the right side.
If you only want to take a nap in the afternoon, it is recommended to rest both on your back and the left side.
This will provide a minimal level of additional pressure on the stomach. And will help to carry out the digestion process. This pose is ideal for those who have gastrointestinal problems.
Furthermore, sleeping on a worn mattress will not only cause you to wake up at night but also gradually deteriorate your spine, leading to back pain.
Tips for a good night’s sleep – no TV, fresh air, and bed-making
One of the main tips for getting a good night’s sleep is bedroom preparation. Making the bed every day is one of the number 1 rules. Try to use the bedroom exclusively for rest, and do not install the television or computer.
First of all, keep in mind that the habit of watching tv or any screen; Stimulating before bed is the leading cause of chronic insomnia.
The white light from nightlights, as well as the bright light from the screens of a mobile phone, computer, or television, is associated with a lower synthesis of melatonin. The brain believes that it is still daylight and understands that it is not time to rest.
If you can’t fall asleep, you can not only improve your posture, but a fundamental trick is to take melatonin to sleep.
Sleep well according to Feng Shui
According to Feng Shui, sleeping with your legs pointing towards the front door is not recommended. It is believed that this does not allow a person’s energy to reset or reboot completely.
In addition, it is forbidden to lie in a position in which the head is directed to the north or northeast—the reason: is the location of the Earth’s magnetic poles.
It is vital to note that science regards such assumptions as national traditions and quantifiable benefits that have yet to be substantiated with the goal of better falling asleep.
The influence of the direction of the Earth’s magnetic field on people and objects is a field that has not yet been explored at an academic level, not to discover whether or not this position is better for sleeping.
- The best sleeping postures are on your back and your left side.
- The worst postures for sleeping are right side prone and fetal position.
- Using extra pillows under the knees helps prevent back pain.
- Sleeping on the right side can cause digestion problems.
- Making the bed every day, eliminating the TV from the room, and avoiding using the cell phone before going to bed are essential tricks to sleep well.