How Your Sleeping Position Affects Your Health?

Many
of us have wondered if there is a way to get more sleep. The struggle
you may have with sleeping well may rest with a bit of simple research
into the various sleep positions and finding the one that best improves
the sleep you get each night. Dr. Micheal Breus says that when “you
don’t get a restful night’s sleep, it can have an effect on your mood,
health, family, and even your job.”

How
many of you know that to be true? Taking a look at these positions and
suggestions can help you find a way to a better night’s sleep.

The Top Four Sleeping Positions

1. Sleeping on your back

This
isn’t the most popular sleep position, but experts say it is the most
healthy. This position is best as it lets the head and spine reside in a
position that is neutral. This alleviates the pressure that can build
from other positions and reduces the risk of feeling pain when you are
sleeping.

Doctor Sol Cogan was the prior chiropractor for an NFL
team and he says that “back sleeping reduces the pressure on your discs
so it’s best for the neck and back.”

Have a problem with acid
reflux? With the right pillow, this position assures that your stomach
remains below your esophagus which will prevent unwanted acids and food
from coming back up your digestive track which will keep you from being
awoken by those terrible symptoms of acid reflux.

As this position
can allow the tongue to roll back and cover the breathing tube, it does
become a more risky position for any who might suffer from sleep apnea.
This condition results in moments of breathlessness. Back sleeping is
more of a risk for those of you who might suffer from this. It also
doesn’t help those of us who might snore. Back sleeping is known to make
snoring more severe.

2. Sleeping On Your Side

This
position is used by approximately fifteen percent of adults. It
definitely helps with any snoring issues you might have as it allows
airways to stay open, thus making it the best position for those of us
who suffer from sleep apnea. It can also help decrease acid reflux
especially if you sleep on the appropriate side.

Sleeping on your
side can make the pelvis level and can reduce the chance of your lower
back becoming stiff and painful. Having the appropriate pillow that can
keep the head supported at a high enough level to be even with the rest
of the body, is key in reducing the likelihood of some of the cons of
side sleeping.Sleeping on your side can lead to nerve compression.

This
can create pain in the neck and back that may be difficult to reduce
without changing your sleeping habits. And though sleeping on this die
can help with that annoying acid reflux, it can strain the liver,
stomach, and lungs. Experts say you can prevent this strain by rotating
which side you choose through the night.

3. Sleeping In The Fetal Postion

This
is by far the most popular sleep position. Sleep expert Chris
Idzikowski states that more than twice as many woman choose this
position compared to men and approximately 41% of adults sleep in this
position. Those of you who are pregnant will often find this position
beneficial for a variety of reasons as well.

4. Sleeping On Your Stomach

The
final position is seen as the worst position for sleep by most experts.
Many doctors and experts agree on this citing the strain on your back
and neck is amplified by sleeping on your stomach. Stomach sleeping also
puts unnecessary pressure on muscles and joints. This can lead to
tingling, aches, and nerve irritation. Most agree that it is always best
to try a different position, even though stomach sleeping can help with
snoring issues.

Kevin Wade discusses these positions in detail in
this video which gives great detail to each of the sleeping positions
and how they can bring you better rest and reduce pain.

Other Factors That Affect Sleep

There
are other things that can affect the way you sleep as well. The
mattress you choose can play a major role in how well you sleep. The age
of the mattress in key as is its make up. Mattress selection can be a
major task as there are many new technologies and discoveries that make
mattresses better for you sleep. Make sure you do the research to find
out what might work best for you when choosing a mattress.

Your
pillow also makes a big difference in how good your sleep can be. Your
choice of sleeping position may also affect which pillow you should buy.
If you sleep on your back, finding a pillow that supports your spine
and natural back curve is key. Side sleepers will find that a pillow
that is thicker than one for back sleepers will work better. And stomach
sleepers should get a really flat pillow so that they reduce the stress
on the neck and back. Just like a mattress, doing the research on the
pillow you use can have a huge impact on how good your sleep is.

Other Tips For Better Sleep

There
are other ideas we can try to get the best night’s sleep we can.
Watching your alcohol intake before bed can be huge. Many of us think
that it helps us fall asleep which may be true, but it also prevents us
from entering that deep sleep which makes us feel better in the morning.
Drinking is often coupled with staying out too late as well which hits
us twice…too little sleep and not deep enough….no wonder we don’t
feel good in the morning after an all nighter.

Exercise is also a
great way to get better sleep. Twenty or thirty minutes of good aerobic
exercise can make a huge difference in the quality of sleep we get. This
exercise has been proven to allow us a deeper sleep as well.

Light
in the room can play a huge factor in our sleep quality as well. Try to
fall asleep with only some dim lights on or use a headlamp to read.
Having light on can affect our sleep pattern as our bodies will try to
wake up because they feel it’s day time.

Lastly, make sure and
watch what you eat. You don’t want to consume a large meal at least two
hours before you hit the sack. That’s not to say you should go to bed
hungry either. Being full, can help you get a better, deeper sleep, but
too much can keep you awake through the night.

Conclusion

Sleep
is the one of the most important parts of our lives. Most of us love a
great night’s sleep, and it can lead to better days for all of us.
Focusing on the specific position in which we sleep in can be a key to
finding that perfect night’s sleep. Pick the way that feels the best to
you and follow the other tips to improve your nightly dozing which will
give you the best opportunity to stay healthy and motivated through
every day!

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