Each Sleeping Position Has Its Effects Choose the Best!
There are three main sleeping positions with the variables of each: sideways, back, and upside down.
Sleep specialists recommend sleeping on your side in order to rest more comfortably and decrease the likelihood of sleep disruption. Next, we give you a series of tips so that you can find for yourself what is the correct posture to sleep well.
While there are many variations to sleep on your side, all of them are beneficial to help relieve insomnia and chronic sleep deprivation, the most comfortable position is to bend your knees slightly upwards, towards the chest area.
For people with back problems, consider placing a pillow between the legs to relieve pressure on the hips and lower back area. Sleeping on your side is good for all those who suffer from back or hip pain or for pregnant women, since this position does not increase pain in these areas.
If you prefer to sleep on your back, be careful, since you can actually cause back pain and even episodes of apnea that interfere with normal sleep and tranquility. However, if you prefer to sleep on your back, there are some small changes you can make to this position to help you sleep more deeply. Try placing a soft pillow or a rolled towel under the knees to facilitate the natural curvature of the spine.
If you like to sleep on your stomach, you will find some bad news. Sleep professionals do not recommend sleeping on your stomach, as it causes tension in the lower back and possible neck pain. People who sleep on their stomachs increase the restlessness caused by movements in bed in an effort to feel comfortable. If you sleep on your stomach, use a very soft pillow or none at all, so as not to put your neck at an awkward angle. For people with sleep problems, to begin with, it is better not to sleep in this way.
Fetus position
An incredible 41% are those who sleep in this rolled up form. Women are twice as likely to rest in this way and it appears to be the most common position.
Health benefits: Sleeping on the left side can cause stress on the vital organs (liver, stomach, lungs), so if you use this position, lie on the right side of your body.
Stretched position
Sleep on your side with both arms down. Health benefits: This position keeps the spine straight, which is beneficial for those who suffer from back pain.
Yearner position (Melancholic)
A third is the lateral decubitus position with both arms out in front of the body, 13% of people sleep as well. Health benefits: Resting on your side can help you alleviate some of the problems associated with acid reflux disease and sleep apnea.
Soldier position
Those who sleep do so from the back with their arms down and keeping them close to the body. These people are more likely to snore due to the position, are often difficult to wake up, and may lead to less restful sleep. Health benefits: Research shows that sleeping on the back can cause snoring, shortness of breath and a bad night's sleep in general.
Free fall position
They are those people who sleep on their stomachs with their arms below or around a pillow with their heads to the side. Health benefits: Any position in which you are lying on your stomach is good for digestion.
Starfish position
They are the ones who sleep on their backs with their arms near the head or on the pillow, they are 5% of the people.
People who sleep in this position are more likely to snore and often suffer from a bad night's sleep.
Health benefits: Like the soldier's position, these people are more likely to snore and have trouble breathing while they sleep, resulting in a less pleasant night.
What are the best positions to sleep well during pregnancy?
The best position to sleep during pregnancy is to sleep on your side. Even better is sleeping on the left side. Sleeping on the left side will increase the amount of blood and nutrients that reach the placenta and the baby. Keep your legs and knees bent and a pillow between your legs.
If you find that you are having problems with back pain, use this position and try to put a pillow under your abdomen as well.
If you have heartburn during the night, you may want to put more pillows on the upper body.
In the last stage of pregnancy you may experience difficulty breathing, try to lie on your side or surrounded by pillows.
These suggestions may not sound completely comfortable, especially if you are used to sleeping on your back or on your stomach, but try it and it may work. Keep in mind that you may not stay in the same position overnight.
What sleeping positions during pregnancy should I avoid?
Sleeping on your back: This can cause problems with back pain, breathing, digestive system, hemorrhoids, low blood pressure and decreased blood circulation of your heart and your baby. This position causes your abdomen to rest in your intestines and in the main blood vessels (the aorta and vena cava).
Sleep on your stomach: When you have been pregnant for several months, the abdomen undergoes physical changes and makes it more difficult for you to sleep on your stomach.
