Master your sleeping positions to improve their overall health sleep + ;
The importance of getting a good night’s sleep has been supported by countless studies. However, according to the takeover Health Index sleep from the National Sleep Foundation , 45 percent of Americans suffer from lack of sleep . ( 1 )
Sleep disturbance may aggravate medical problems and interfere with the body’s natural ability to heal itself. Although there are many factors that facilitate sleep, including room environment, the mattress and pillow, body position often overlooked and is a key to a good night sleep element.
Sleep positions if – Are You a rear, side or bed stomach
There are three main positions dream:?. back, side, and stomach despite the back and sleeping positions side are recommended by most sleep experts, doctors also emphasize that sleep position should be a individual decision based on the specific needs of each patient and comfort preferences.
These are the advantages and potential problems associated with each sleeping position
sleep in the back evenly distributes the weight and pressure on the spine, neck and joints. Back sleeping is therefore a very comfortable position for many people and can allow better circulation and optimal rest. According to Dr. Sol Cogan, the chiropractor for the Detroit Lions 2002-2015, “sleep on their backs reduces pressure on the discs so it is better for the back and neck.”
However, sleeping on your back, like all sleep positions may have potential dangers. Dr. Jason Levy, chiropractor for the New York Jets says, “If you have the dream again, you want to make sure that your neck is fine and the head does not remain depressed too high or fall too low . ” the ultimate goal is that the neck is in alignment with the spine, which can be achieved by proper support pillow or mattress position if you have an adjustable bed frame. the right mattress makes a difference. “
Back sleep has also been correlated with higher rates of snoring, which can keep your waking partner, and sleep apnea. a study by the N ational Institute of Health found that the incidence of sleep apnea was twice as high during the time that patients were sleeping on their back facing sides. ( 2 ) If you suffer from any of these, including find how to stop snoring , you may want to talk about sleep position with your doctor.
according to Better Sleep Council , 69 percent of people to sleep on their sides. ( 3 ) Dr. Lou Bisogni, a chiropractor who leads New York, notes that for most people, “the best sleeping position is a Attitude lateral fetal position, with legs bent and a pillow between your knees, keeping the level of the pelvis and reduces the chances of sore lower back stiffness or pain. ”
side sleepers are less likely to snore, but are more likely to experience compression of the nerves that can cause neck pain and back, even pain sciatic nerve . Therefore, the choice of pillows and pillow position are important. According to Dr. Cogan,
for side sleeping, the pillow should be enough to keep the head steady and high enough so that the head is in a neutral or even position. This reduces stress and pressure exerted on the neck, which will cut down on neck pain, muscle aches and stiffness. correct pillow supports the head and neck and shoulders never.
Of course, there are two sides in the body and research shows that there are different advantages and disadvantages depending on which side you sleep. For example, sleep on your left side can help reduce acid reflux . Dr. Bisogni notes this is due to sleep left side keeps the stomach below the esophagus and gravity helps maintain reflux at bay.
Sleeping mainly on the left side is not without limitations. You can put a strain on internal organs such as the liver, lungs and stomach. Perhaps this is why The Cleveland Clinic recommends alternative side sleepers sides overnight. ( 3 )
experts agree that sleep position associated with the most potential disadvantages is resting on the stomach. stomach sleeping can have a negative impact on digestion and circulation and can create pressure on the back and neck. in order to breathe, sleep stomach requires the neck to be bent in one direction or the other. This twisting of the neck causes stress and pressure. Even if an individual to create a restful sleep in the stomach, which can feel pain, develop a stiff neck or have neck pain for hours due to by crane sleeping face down requires waking neck.
As Dr. Cogan, “For most people, the worst way to sleep is flat on his stomach because it increases the amount of pressure on the lumbar spine ( low) back and, in order to breathe, the head must be spinning one way or another, putting pressure on the neck. ”
In addition, sleeping on your stomach it may put pressure on internal organs. According to Dr. Bisogni
causes more pressure to be put in his heart and lungs, and it takes 25 percent more energy to sleep that way. for those who are obese with big bellies, you can put even greater pressure on the lungs. In addition, sleeping face down can add to the complication of snoring and sleep apnea.
n sleep position is without benefits, however. Dr. Bisogni notes that some research suggests that people who sleep in the stomach are more restricted in their movements, which can result in a deep sleep.
If you have sleep stomach and want to try to change position, Dr. Levy suggests that it may facilitate the transition to a sleeping position from side to coin a pillow between the stomach and the mattress . This may feel more comfortable that the side sleep alone and that people who are used to roll the stomach to sleep on their bellies while sleeping.
Other factors that affect sleep?
Upper body lift
sleeping with the upper body in an inclined position can reduce reflux acid and in some cases help alleviate snoring. according to National Institute of Diabetes and Digestive and Kidney Diseases approximately 20 percent of the population has GERD (GERD). ( 4 ) Occurs through each age group and ethnicity and most Americans suffer from some type of reflux or occasional burning stomach at some point in their lives.
Dr. Michael Schmidt, a gastroenterologist leading northern New Jersey, recommends that patients sleep with the head in an elevated position to combat reflux. “Gravity prevents the acid and other corrosive elements reflux into the esophagus, “Dr. Schmidt often suggests buying more counter aids designed to elevate the head or using an electric setting foundation to raise the “end of the pillow” of the bed.
the right mattress and pillow
experts, chiropractors especially leaders agree that proper mattress and support pillows can provide a healthier sleep position and finally one more night’s sleep. according to Dr. bisogni, mattresses should have some contours that support the three natural curves that we are born :. the cervical lordosis, thoracic kyphosis and lumbar lordosis “memory foam mattresses contour to the body, reducing pressure points and is compatible with the three most effective natural curves,” he says. memory foam forms for the body in response to heat and pressure, evenly distribute body weight.
Dr. Cogan agree a memory foam mattress that fits the body is healthy, “the spine is maintained in the right alignment and because of technology They are using and memory foam, which gives you the help you need support. ”
Dr. Levy says the right mattress is especially important for someone who is overweight. This is because a mattress that is too soft will have a significant effect “hammock” (immersion medium) as the weight placed on it increases. Conversely, if the mattress is too firm, you can create a significant pressure and be very uncomfortable.
pillow In terms of support, says Dr. Cogan “the pillow, no matter what the sleeping position, should cushion and support the head. the pillow must also conform to the shape of the neck also. ”
at the end, we all have to find a sleeping position that is more comfortable and healthier for us considering our specific physical concerns. sleep is the body’s natural recovery and healing process of stress factors is subjected during the day.
we can protect our health, making sure they are fully rested for our immune system has the resources it needs to work well. “really boils down to find a comfortable way to sleep,” says Dr. Cogan, “and it’s all about reducing the pressure and prevent or eliminate pain and stiffness.”
This article was written by an affiliate Dr. Axe Bioposture , which provides mattresses and memory foam pillows, which uses the Dr. Axe. Dr. Axe customers will receive a discount of 10 percent for a time selection.
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