This is an automatically translated article.
Your sleeping position plays a big role in the quality of each person's sleep. However, every individual is different and has a preference for different sleeping positions. It is important that the position is beneficial for each person's body and sleep needs.
1. The importance of sleep
Sleep is an important part of everyone's life. Sleep is the time when the body is rested and recharged after a tiring day of work. According to the recommendations of experts, an adult should get enough sleep from 7 to 8 hours a day.
However, even with a guaranteed amount of sleep, you may still feel tired and lack of energy the next day. This happens because the quality of sleep is not guaranteed for many reasons and one of them is sleeping position.
Sleeping position plays an important role in sleep quality. Different sleeping positions offer different benefits. A person struggling with sore muscles or other serious health problems may need to change their sleeping position and position to avoid disrupting sleep stages.
Taking time to gradually train yourself in a new sleeping position can be the secret to improved sleep quality. However, it is important to pay attention to the comfort of the body. A sleeping position may be good for your health, but not comfortable can reduce the quality of sleep. You should try to change different positions and find the one that works best for you to bring maximum effect to sleep.
Chất lượng giấc ngủ không đảm bảo khiến bạn cảm thấy mệt mỏi khi tỉnh giấc
Each of us spends about a third of our lives sleeping. If you have trouble sleeping, your health may suffer. One point to note is that sleeping position is actually more important than people think.
2. 5 postures to help improve sleep quality
Here are 5 sleeping positions suitable for each type of health condition of your body that you can apply to improve your sleep quality:
2.1. Side sleeping Side lying is the most common sleeping position especially for women. About 40% of people in the world sleep in this position. In most cases, lying on your side provides a good night's sleep. This pose allows the spine to rest naturally. Lying on your side also helps the body avoid certain diseases such as Alzheimer's disease or Parkinson's disease.
Recent studies show that the brain will relax better during sleep when lying on the side, thereby limiting neurological diseases as mentioned above.
This sleeping position is also especially good for pregnant women, especially on the left side. Lying on your left side improves the circulation of blood and nutrients across the placenta and prevents the uterus from pressing on the liver and other organs in the abdomen.
However, the side-lying position also has some disadvantages. You need to relax your body as much as possible when sleeping in this position or it will be difficult for you to breathe deeply while sleeping. Also if there are any joint problems like joint pain or stiffness, sleeping on your side can make you feel sore when you wake up the next morning.
Nằm nghiêng mang lại một giấc ngủ ngon lành
2.2 Lying on the left side It is also a side position, but instead of lying on the side arbitrarily, experts recommend lying on the left side. This position not only helps to reduce snoring but is also very good for the digestive system and reduces heartburn.
A study was conducted on 10 volunteers over the course of 2 days. The first day the subjects were placed to sleep on their right side after eating a high-fat meal. The second day was still the same meal, but the volunteers were instructed to sleep on their left side. The results obtained have shown that sleeping on the right side increases the risk of gastroesophageal reflux disease, esophageal reflux disease and heartburn.
However, the sleeping position on the left side also has some disadvantages such as causing pain, stiffness in the shoulder as well as the jaw on the left side. In addition, some studies have shown that sleeping on the left side contributes to the appearance of wrinkles on the skin, especially on the face.
2.3. Sleeping on your stomach If there were to be a list of the most beneficial sleeping positions for the body, sleeping on the stomach would probably appear at the bottom of the list. Although this is a sleeping position that helps limit snoring, the benefits of lying on your stomach really cannot be compared with other sleeping positions.
Lying on your stomach can lead to back pain, neck pain or shoulder and neck pain. This position also adversely affects the muscles and joints, making you feel pain and fatigue when you wake up.
The disadvantages of the prone position can be mitigated by placing a pillow in the lower abdomen to relieve back pain. In addition, you should not lie on a pillow that is too high as it can increase pressure on the neck, leading to neck pain or chest tightness, difficulty breathing while sleeping.
Ngủ sấp khiến bạn cảm thấy đau và mệt mỏi khi tỉnh dậy
2.4. Lying on your back Lying on your back is one of the most beneficial positions for health. Lying on your back not only helps protect your spine, but it also helps relieve hip and knee pain.
Experts say that sleeping on your back can take advantage of gravity to keep the body in line with the spine, helping to reduce pressure on the back or joints. In addition, the sleeping position also helps the skin not to sag or appear wrinkles.
The supine position can be difficult for people who snore or have sleep apnea and especially those with chronic back pain.
Therefore, if you want to sleep in this position, you need to be guided and supported in the right way. A thin pillow can be used under the back to keep the body's natural curve as well as relieve back pain, reduce pressure on the spine and support the respiratory system for people with obstructive sleep apnea. congestion .
2.5. The “starfish” pose is similar to lying on your back, but with your legs wide apart and your arms raised above your head.
This sleeping position can help prevent the risk of gastroesophageal reflux disease, but makes snoring worse as well as worsening symptoms of sleep apnea.
Sleep is very important so try to form the right sleeping positions. Combined with changing some habits that affect sleep such as: Limit the use of too many stimulants, exercise regularly or try to relax before going to sleep every night.. . helps to increase the quality of sleep.
Also, don't change your sleeping position if you don't have any problems with it. The key is to make sure you wake up feeling refreshed and alert.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to sources: webmd.com, onhealth.com, healthline.com
