Top 10 Sleep Positions to Stay Healthier
October 22, 2017
Sleep is sacred for the body. But not just any kind of sleep. The body requires at least seven hours of refreshing and satisfying sleep for adults. It doesn’t stop there, however. Even if you clock in the recommended hours, your sleeping pose can have adverse impact not just on the quality of sleep, but with your over-all health.
There are healthy sleeping positions and then there are those that are not. The best sleep positions guarantee a more satisfying slumber and also help you become healthier. To those suffering from muscle and joint pains, acid reflux, and breathing problems, there are sleeping positions perfect for you.
On your back
Sleeping on your back is considered the best sleeping position. It allows your head, neck, and spine to rest in a neutral position. This means you don’t force curves onto your back or put any extra pressure on these areas. Your spine stays in natural alignment throughout the night.
An orthopedic mattress will also help maximize the health effects of this p.m. posture. As sleeping on your back is considered the best sleeping position for lower back pains, the Orthocare Balance of the Uratex Orthocare collection, helps back pain sufferers. The high-quality, orthofirm foam provides relief and optimum back support.
Sleeping on your back also helps prevent wrinkles because nothing is pushing against your face. It also helps achieve a perky breast. However, this position can promote loud snoring.
Apart from providing relief to back and shoulder pains, sleeping on your back also reduces acid reflux. With the head elevated, the stomach is able to sit below the esophagus. This means it is less likely for acid or digested substances to come back up. Back sleeping and resting your head on a pillow that provides the right support but doesn’t prop your head too much is ideal to ward off acid reflux.
On the side
Side-sleeping is also an ideal sleeping position. The side position, in which your torso and legs are relatively straight, prevents neck and back pain. Sleeping like a log also reduces acid reflux and minimizes snoring because the airways remain open. This is why side sleeping is also recommended for people suffering from sleep apnea, a disorder characterized by one or more pauses in breathing while sleeping. The only downside is that it can lead to wrinkles because your face is pressed down on a pillow.
The Orthocare Bliss is known to promote blood circulation and help treat obstructive sleep apnea as it ensures that the oxygen-rich blood flow reaches the brain and the rest of the body.
Facing the left
There’s a better version to side-sleeping, and that is side-sleeping to your left. Science shares many health benefits of sleeping on the left side. It helps take pressure off the heart for better blood circulation and also relieves pressure off the spine to aid against back pains. This is also known to be the best sleeping position for digestion as it allows food to move easily from the large intestine to the descending colon. In this position, the stomach and pancreas also hang naturally, which also reduces heartburn and acid reflux. Side-sleeping on the left also bolsters the lymphatic system, whose efficiency may be reduced if you sleep on the right.
SOS for the pregnant
For pregnant women, SOS or sleep on side is also recommended. But more specifically also, sleeping on the left side. This is considered the best position to sleep during pregnancy because it improves blood flow. It also increases the amount of blood and nutrients that reach the placenta. Placing a pillow under the abdomen will also increase comfort.
Be a starfish
This is a position wherein you also sleep on your back. But just like a starfish, yours legs are spread apart and arms are bent up on the side of your head. This is also known to treat acid reflux, but may give you some breathing problems. Make it better by putting a pillow under your knees and opting for a firm mattress. Orthocare Symmetry uses a high-resilient foam that relieves neck and back pains and also distributes pressure all over the body. It also allows free air circulation through its interconnecting foam cell structure.
Being a yearner
The yearner is someone who sleeps on the side but with both arms straight in front of you, as oppose to log sleepers. This is also considered a healthy sleeping position because the back and legs are still straight, keeping the spine straight and elongated. This position supports the spine’s natural curve that helps reduce back and neck pain.
Healthy side of fetal
Sleeping like a fetus, that is sleeping on the side with knees drawn up to the chest, isn’t exactly what experts would recommend. However, it is one of the most popular sleeping positions for adults. The good thing about this is at least, you are sleeping on your side and blood circulation is generally good. This also prevents snoring. However, if you are curled up too tightly, diaphragmatic breathing may be restricted. Back and neck pains may also be felt in the morning.
Prevent the problems by stretching and reduce the strain on your back and hips by placing a pillow between your knees. Getting an orthopedic mattress will also help alleviate pain. Orthocare Harmony is one of the best mattresses for side sleepers and found to supports body alignment in all sleeping positions.
On bended knee
Pillows are not just to support the head and neck. They can also help keep the proper alignment of your spine. One way to make sleeping on your back even healthier for your spine by putting a pillow under the back of your knees. This will reduce stress and pressure on your spine and support the natural curve of your lower back, while the pillow for your head supports the natural curve of your neck and shoulders.
A pillow between your knees when you sleep on the side will also prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back.
Going belly down
If your main problem during sleep is snoring, sleeping on your stomach could be the best sleeping position for you. It eases snoring by improving the airways. This p.m. pose could also help some cases of sleep apnea. However, this position is unhealthy to the spine and lower back. It may also strain the neck. You may make things better by putting a pillow under your hips or lower abdomen to at least put the spine back in its natural position.
Sometimes, freefalling to bed is a sign of stress and fatigue. The Orthocare Biorytmic is known to not just provide support for the back, but also restores the body’s biorhythm balance through special minerals, which can reduce stress and make you feel better.
These different sleep positions impact the quality of your sleep and over-all health. Sleeping in a bad position can make you feel sore, tired, or grumpy the next day. So aside from getting the right amount of sleep, lie in a healthy sleeping position to get the most benefits out of a refreshing sleep.