When you are sleeping, what position do you take? Do you roll on your back, turn over onto one side and place your hands on the side like a soldier? The cause of pains and aches or many sleepless nights (which could result in other adverse risks) may be due to the placement of your arms, back, head, and legs after you sleep. Discover the best sleeping position – plus the ones to avoid.
Healthiest sleeping position – On the back or on the side
The Healthiest sleeping position is on either the back or the side. So, should one sleep on the left or the right side. Unless one is pregnant, it does not matter. Both sleeping positions support the neck and the spine, enhancing a restful night and preventing the occurrence of injuries in the end.
The best sleeping position – On the back
While sleeping on the back, doctors recommend that you should put a pillow under the knees. The position places the legs in a straight line with the lower back spine, which flattens it against the mattress and it gets more support. It is advisable for individuals to keep their arms down at the side, and not sprawled over their head. One major disadvantage of sleeping on the back is getting an exacerbated snoring. Further, individuals with sleep apnea need to avoid this position.
For person’s with back pain, is it appropriate to sleep on their back, place a small pillow under the head and firm foam or pillow under the knee to retain the natural curve of the lower body.
On the side
Sleeping on the side reduces chances of getting shoulder, neck and arm pain. While sleeping on the side, it is good to bend slightly the leg on top and place a pillow between the knees. This position ensures the pelvis is in a straight line and deters unnatural twisting. Therefore, it is advisable to avoid the full fetal position – which implies the individual sleeping on either side and both knees touching, since it can lead to a skin irritation.
The worst position – On your stomach
Sleeping on the stomach is the worst sleeping position. Sleeping with the belly down and face pressed against the pillow makes the individual to crane their neck to allow breathing. The above position can start straining the vertebrae at the lower part of the skull just after a short time. Further, it’s a common tendency for the individual to bend the hip and knee of the same side to which the head is turned. However, doctors say that such a position causes unnatural outward or lateral rotation of the leg, which can, over time, result in the chronic lateral hip rotation on the same side.
Unfortunately, most adults use the stomach sleeping position, and they find it more comfortable. Partly, this is because such individuals grew up in the age when mothers were advised to place their kids’ tummies-down, which the people have reserved into adulthood.
To change this dangerous position
Doctors advise that people who sleep on the stomach should place tape an uncooked pea on their stomach while sleeping. The pea taped on the stomach will act as an irritant when a person rolls over onto the stomach. Consequently, the person will awake them to realize that they are lying on their belly, and hence, make a quick correction and roll back to sleep.
Have you ever thought that a firm mattress is best for your back pain? Not really, all that matters is you take the best sleeping position that supports your body and avoids the creation of pressure points. However, bedding also affects the sleeping pose and quality of sleep.
The most recommended mattresses are the “Memory foam” mattress because is supports the body adequately. Notably, the mattress needs “break” a little to allow it to mold to the curve of the lower spine and pop it up. Equally, a pillow that is too bulky or too hard does not support the neck’s “C” curve. The reduction of the curve reduces support to the head, which can result in neck pain and other issues. Now that you are informed, learn your current best sleeping position. If need be, change the sleeping position to reduce the back pain and other ailments including heartburn and snoring.