This is an automatically translated article.
Most of us often go to bed and don't care which direction or sleeping position is good for our health. However, this is a concept that needs to change because the sleeping position has significant effects on the quality of our sleep as well as our health.
1. How does sleeping position affect health?
Most of us usually sleep on our sides and back, a small number of us sleep on our stomachs. Sleeping position at night can have certain effects on sleep quality as well as a number of other health conditions.
Some people often have the habit of lying face down when sleeping, this number is usually very small, accounting for about 7%. This sleeping direction may help reduce snoring but is not recommended by medical professionals. When sleeping face down, it will be difficult for the spine to be kept in a neutral position, and will create a lot of pressure on the back and neck. Because the spine and the middle of the body are quite heavy, when sleeping in this position, the spine will be greatly compressed. Over time, a number of medical conditions can occur, and turning your head to the side while sleeping will also reduce blood circulation, reducing the size of the airways.
However, if it is difficult to change this habit, you can try to keep your neck straight while you sleep, and at the same time only rest your forehead on the lower edge of the pillow to help the spine in a more balanced position and the airway. more transparent. In addition, you can also elevate the pelvis with thin pillows to reduce pressure on the lower back.
For those who sleep in the fetal position, it is also not recommended because although it is lying on the side, the curvature is too much, causing the cervical spine and back to be affected. In addition, because lying tight, the diaphragm will also be limited, which will lead to some breathing problems for the body.
2. Where is the best place to sleep?
The recommended sleeping position is lying on your back. This posture helps to keep the spine in the most suitable position, preventing shoulder pain, neck pain and back pain. You can elevate your head with a pillow to make it more comfortable to sleep, and at the same time limit conditions such as acid reflux. However, some disadvantages of the supine position are that it can aggravate snoring as well as obstructive sleep apnea. The cause of this condition is explained by the fact that the tongue and pharyngeal soft tissues are relaxed when in this position, so gravity will pull down the airway area. Therefore, if the patient has been previously diagnosed with the above sleep disorders, it is advisable to discuss with the doctor to come up with the most suitable sleeping position for the patient. In some cases, even though sleeping on your back when you still have lower back pain, you can change your sleeping position a bit and use a low pillow to support your neck and a larger pillow to support your knees. This will reduce the strain on the lower back.
Vị trí ngủ và tư thế được khuyến khích là nằm ngửa
One of the most recommended sleeping positions is side sleeping. This is the position that most sleep experts and many doctors recommend because of its obvious health benefits. When lying on the side, the spine is still kept in the most balanced position, so it limits neck pain, back pain and shoulder pain. For those who have problems such as loud snoring, sleep apnea, they are advised to sleep on their side because at this time, breathing will be more open.
Some studies have said that the side sleeping position helps reduce the number of sleep apnea episodes and at night, helping sufferers sleep better. For patients with arthritis, acid reflux as well as diseases related to the neck and back, the side position is also recommended. Pregnant women should sleep on their left side, especially in the second and third trimesters of pregnancy because at this time blood flow to the placenta is enhanced and the mother's kidney function will be improved. It reduces swelling in the legs and feet. The best and most effective side sleeping position is when the chest and legs are kept straight. A sturdy, medium-high pillow can be used to support the neck and head, and a pillow between the legs to relieve pressure on the lower back.
Sleeping position may seem like an inconsequential and little-noticed thing, but it has a significant impact on our sleep quality and health. It is necessary to have a suitable sleeping position for yourself to limit pain in areas such as back, neck, shoulders... as well as medical conditions related to the airway when sleeping.
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