A deep, restorative sleep is essential for our body and brain to function properly and perform well. Moreover, the position you adopt to sleep also has a great influence on the quality of your sleep and your state of health. So discover the advantages and disadvantages of the most common sleeping positions!
In order for our body to function optimally, it is essential to have enough hours of sleep, during which it recharges its batteries and frees itself of the tensions accumulated during the day. Meanwhile, our brain detoxifies by eliminating its waste and toxins. Moreover, people who suffer from sleep disorders or insomnia often suffer from fatigue, a decrease in physical and cognitive performance, as well as irritability and nervousness.
Among the elements that influence the quality of our sleep, the position we adopt to sleep. Discover how yours influences your health!
The advantages and disadvantages of the 3 most common sleeping positions:
On the window :
Sleeping on the tummy is considered by health specialists as the worst sleeping position to choose from. By adopting it, one assures oneself of the pains and the muscular tensions spreading over the whole body, going from the shoulders, to the lumbar muscles to finally reach the heels. Moreover, sleeping on the abdomen imposes an abnormal alignment on the abdomen, since the lower back is accentuated, and the head is turned towards the side to breathe, which exerts considerable pressure on the cervical spine. Add to this, that this position also compresses the thorax, which can impair the quality of breathing and promote respiratory problems. Moreover, people who suffer from sleep apnea must absolutely avoid this position to sleep.
How to limit the damage?
For the followers of this position, there are some tips to follow to enjoy without putting their health in danger:
Choose a firm mattress that supports the back
Sleeping flat on the mattress, without pillow, not to raise too much head and bend the neck
Place a small cushion under the lower abdomen to correct the camber of the back.
On the back :
Sleeping on the back is for most people, the most comfortable position, since it maintains the natural alignment of the body and spine. It is also recommended for people who want to preserve the skin of their face because it minimizes the frictions of it against the pillow.
Unfortunately, the position of the head which leans backwards causes the veil of the palate to be positioned towards the rear and, with respiration, the veil starts to vibrate at the bottom of the groove, thus causing the emission The sound strong and unpleasant snoring. In addition, this position also promotes the rupture of the respiratory flow, commonly called sleep apnea.
How to limit snoring due to this position?
To reduce snoring and sleep apnea, consider putting a pillow under your head to support it, without it being too high. Thus, you guarantee a smooth passage of air and you will avoid that your tongue hangs towards the back of your throat during your sleep.
On the side :
This position helps to ensure the normal functioning of the internal organs of the body and to reduce snoring as well as sleep apnea. However, by adopting this position, the risk of suffering from the "rubber arm" is great. Because of the weight of the body, the blood flow to the arm in contact with the mattress is disturbed, causing tingling and tingling. In addition, people with a wider pelvis than the shoulders are often prone to back pain due to misalignment of the spine.
How to sleep on the side while preserving the proper alignment of the spine?
To enjoy the comfort of this position without suffering from back pain, it is advisable to put a pillow between the knees or at the waist (hollow of the kidneys), to support the spine and keep it aligned.
Tips to promote sleep:
If you want to sink into sleep more quickly and limit the number of nocturnal awakenings, here are some tips to do daily:
Avoid energy drinks and sports activities, a few hours before going to bed to avoid the sensation of energy flow
Do not use electronic devices at night, as the blue light emitted by telephones, tablets