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The most common sleeping positions for most people are sleeping on their side, on their stomach or on their back. While there's no strong scientific evidence for what sleeping position means, sleeping in the wrong position can lead to back pain, snoring, and frequency of waking during the night.
1. Sleeping on your stomach
Lying on your stomach keeps the upper airway open, thereby reducing snoring. But if you lie down in this position for a long time, it can have a negative effect on the digestive system, and cause pain and muscle paralysis. If you have trouble sleeping, sleeping on your stomach on your stomach will make it worse. You may find it difficult to lie still and constantly toss or turn to get comfortable while sleeping on your stomach. This pose can also strain your neck and lower back. If you prefer to sleep on your stomach, experts recommend using a very soft pillow or no pillow to keep your neck comfortable.
Nằm ngủ sấp gây ra nhiều tác hại với cơ thể
Sleeping on your stomach is also known as the free fall skydiving position. About 7% of the population is sleeping this way, with their hands on the pillow and their head tilted to one side. If this is your favorite sleeping position, some studies suggest that you are unafraid to speak your mind, sociable and outgoing. However, people who like to sleep by skydiving are often unwilling to accept criticism.
2. Sleeping on your back
The advantage of sleeping on your back is that it reduces acid reflux, helps maintain the shape of a woman's breasts, and minimizes facial wrinkles.
However, this position can cause low back pain for some people. If you already have back pain, sleeping on your back can make it worse. Similarly, this position is also not suitable for people who snore or have sleep apnea. When lying on your back, gravity forces the tongue muscles to lower into the airways, obstructing breathing and creating snoring sounds.
If you have any of the above problems and don't feel comfortable sleeping in other ways, talk to your doctor for help.
2.1. Soldier Pose
The sleeping pattern lying flat on the body, with both arms hanging close to the side of the body (like a soldier's serious posture) is preferred by about 8% of the population.
What does sleeping position say? Some studies show that people who sleep this way often keep quiet and don't open their hearts, live introspectively. They are also people who often expect a lot from themselves, as well as from those around them.
Hình ảnh ngủ ở tư thế người lính
2.2. Starfish Pose
Only about 5% of people sleep on their backs, arms raised near their heads, legs spread out naturally like a 5-pointed star. The starfish pose puts less pressure on the spinal discs, preventing gastroesophageal reflux and wrinkles on the skin. However, raising the arm above the head can cause pain due to pressure on the shoulder nerve.
According to some studies, you are more likely to be a good listener and not want to be the center of attention if you often sleep this way.
3. Sleeping on your side
Although sleeping on the side is good, it can also lead to skin aging due to gravity and easy neck pain. There are many ways to sleep on your side, but the most comfortable is the fetal position - when the knees are slightly bent towards the chest.
Nằm ngủ nghiêng có thể dẫn đến lão hóa da
3.1. Fetal pose
More than 40% of people sleep on their side in this fetal position. This is the most common sleeping position for women, almost twice that of men. Some studies show that people who sleep this way are usually warm, friendly, and sensitive. Therefore, they often build themselves a "cover" to protect themselves.
3.2. Log pose
About 15% of people sleep on their side like a log, with their hands down at the hips. Some studies show that they are more social, easygoing, and gullible.
3.3. Desire pose
About 13% of people sleep in the aspiration position, that is, lying on their side with their arms comfortably stretched out in front of them. If you sleep like that, some studies say that you may be open-minded, but often doubtful and stubborn about the decisions you've made.
Ngủ ở tư thế khao khát đem lại cảm giác thoải mái, dễ chịu
3.4. Spoon down pose
This is a position for couples, when both are lying on their side, slightly bent and close to each other. With such close physical contact, you may be woken up more often, but cuddling is good for both of you.
Spoon sleeping position helps your body release the chemical oxytocin - works to reduce stress, bond couples and help you fall asleep faster.
Tư thế úp thìa giúp cơ thể bạn giải phóng hóa chất oxytocin
4. Correct sleeping position for some subjects
4.1. The snorer
To reduce noise generation at night, it is best to sleep on your side. If you like to sleep on your back, you can add a few pillows. See your doctor if your snoring sounds like gasping, or you feel tired the next day, or the snoring wakes you/your partner up.
Loud snoring can be a sign that you have sleep apnea, which can lead to stroke, high blood pressure and heart disease.
4.2. People with back pain
Similarly, sleeping on your side is also the right sleeping position for people with back pain. To relieve pressure from your hips and back, you can place a pillow between your legs. If you prefer to sleep on your back, you can place a pillow under your knees to keep the natural curve of your back.
Nằm ngủ nghiêng là tư thế tốt nhất cho người bị đau lưng
4.3. Pregnant women
Sleeping on the side is also often more comfortable and suitable for both the pregnant woman and the baby in her belly. Therefore, doctors often encourage and advise pregnant women to sleep on their side. In particular, when sleeping on the left side, the fetus can receive more blood and nutrients from the mother. If you have back pain, place a pillow under your stomach for support. In addition, bending the knees and placing a pillow between the legs (using a pregnancy pillow) can also help.
Besides finding out what your sleeping position says, you also need to invest in a mattress / mattress that suits your sleeping style and body shape to solve many problems. The mattress should be firm enough to support the spine, but also soft enough to conform to the shape of the body. You can look into some stores that sell mattresses that allow a few weeks of sleep testing and change to another if it doesn't feel comfortable or appropriate.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Reference source: webmd.com
