What positions to sleep in and how important it is. The most correct position for a night's rest What is the best position for sleeping at night

The best position for those who want to look good: the facial muscles in this position are relaxed, a good supply of oxygen to the skin of the face is provided. The result is a fresh look and delayed appearance of wrinkles.

There is practically no pressure on the stomach and other abdominal organs. Due to this, the risk of reflux of gastric contents into the esophagus, and hence heartburn, is reduced. This is especially important because the most acid in the stomach is produced from ten in the evening until two in the morning and at the same time the production of saliva practically decreases. This causes the acid to remain unneutralized and can damage the esophagus over time. Therefore, for those who are prone to heartburn, it is better to sleep on your back, for an additional effect, raising the head of the bed.

The load on the spine is minimal, this allows it to rest, makes it possible to “spread out” the intervertebral discs, that is, it serves to prevent osteochondrosis.

The position is not suitable for those who snore, suffer from sleep apnea or bruxism (teeth grinding) - all these unpleasant manifestations are exacerbated when we lie on our backs.

on the side

The load on the lower back is reduced, so for pain in it, this is the best position.

The upper respiratory tract does not close, which means that a person does not snore, the body is well supplied with oxygen. All this improves the quality of sleep, allows you to relax as much as possible during it. It also reduces the risk of heart disease and promotes good brain function.

When sleeping in this position, an arm or leg often becomes numb.

If you sleep like this, you need to carefully choose a pillow, otherwise the cervical spine will suffer. Ideally, it should correspond to the height of the shoulder, so that the neck is horizontal, parallel to the body. If you continually have an involuntary desire to put your hands under the pillow, then it is too low for you.

On the stomach

If you have bloating, this pose will relieve the condition. It is for this reason that small children suffering from colic are placed on the tummy.

The cervical spine is in an unnatural position, which can lead to pain, and also worsens the blood supply to the brain, because one of the vertebral arteries is partially blocked.

Increasing pressure on internal organs, including on the diaphragm, so the supply of oxygen to the body is deteriorating.

The access of oxygen to the skin of the face is also minimal, therefore, lovers of this pose have wrinkles before others and rarely have a healthy blush.

Indeed, the quality of sleep largely depends on the position of the body. The tension of the muscles, the blood supply to the organs and the depth of breathing depend on the position of sleep.

It is best to sleep on your back or side. People with a short neck may want to sleep on their side as they are at higher risk of sleep apnea. For those who have problems with posture, it is better to sleep on your back - this helps to relax the muscles of the spine. However, there are no universal tips here: the best sleeping position is the one in which you sleep better.

There is another important point: there should be enough free space on your bed. People do not sleep still and toss and turn from side to side several times a night. If the bed is too cramped, when changing the position of the body, the person will wake up from discomfort. This does not affect the quality of sleep in the best way.

In order to sleep, we need from 7 to 9 hours - depending on the intensity of the load and the personal characteristics of each. No matter how much one would like to follow the advice of doctors in this matter, not everyone will have time for a good sleep. And yet, you can learn to get the most out of these hours of rest by choosing the right sleeping position.

It is very important for a person to use sleep time to restore the body. It is better to make the bedroom dark and well ventilated, choose the most comfortable bed, and the body position should be correct. Improper sleep in an uncomfortable position can cause pain in the neck, chest and lower back. And, of course, cause snoring. What position in a dream is considered correct, what position - the most useful - let's try to figure it out.

The general opinion of experts is that the body seeks to rest in a position in which it is easiest to breathe. Breathing on your stomach is easy and simple - only this position is recommended to reduce snoring. However, despite this, sleeping on your stomach is considered bad habit. The fact is that sleeping in this position contributes to the development of osteochondrosis and provokes the occurrence of pathological degenerative changes in the vertebrae, causing severe pain. The sleeper has to turn his head to the side in order to breathe calmly. In addition, when the head is turned, the vertebral artery is squeezed, which causes a violation of the blood supply to the brain, its hypoxia and can cause headaches.

If the sleeping person bends his leg and puts his hand under his head, he exacerbates the wrong position, because the muscles of the neck and shoulders tense up, and the spine unnaturally curves. With the habit of sleeping on your stomach, sooner or later back pain will definitely appear.

Women are not advised to sleep on their stomach beauticians. In this position in a dream, wrinkles on the neck and folds on the chest appear earlier, which are then difficult to get rid of. There may also be swelling in the morning.

Sleep on your back

Sleeping on your back reduces the amount of air that enters your lungs, which results in a louder inhalation sound. Therefore, sleeping like this is not recommended for those who have a tendency to sleep apnea. This is perhaps the only contraindication.

For everyone else, sleeping on your back is a good sleeping position. The spine in this position takes a neutral position and the body is not distracted by anything, restoring strength well. In this position, the intervertebral discs open and straighten out, which is a good prevention of chondrosis. However, the pillow should be flat so that there is no extra load on the neck, and the mattress should be of medium hardness. You also need to make sure that the head does not tilt back. If desired, you can put additional rollers. This is the most correct body position during sleep for patients suffering from scoliosis, injured and hypertensive patients.

It is also the most beneficial posture for those who take care of their own appearance. During sleep in this position, the face does not come into contact with the pillow, so the formation of wrinkles is excluded. The facial muscles of the head relax and better oxygen access is provided to the skin. As a result, in the morning you have a fresh look, and wrinkles will appear much later.

In this position, nothing presses on the stomach and other organs in the abdominal cavity. Therefore, the risk of reflux of the contents of the stomach into the esophagus and the onset of an unpleasant state of heartburn is reduced. This is very important, because most of the acid in the stomach is produced at night and it can cause disease in the esophagus. Therefore, if you have a tendency to heartburn, you need to choose sleeping positions on your back.

Sleep on your side

Sleeping on your side is also a natural and correct sleeping position. This is the instinctive position of the fetus, characteristic of a relaxed person. This is the correct and best sleeping position for those who have pain in the spine - it takes its natural curves and rests. It plays a big role on which side you sleep - sleeping on the right side provokes heartburn. Sleeping on the left side puts extra stress on the heart and is contraindicated in people suffering from hypertension. In addition, if you rest on one side all the time, there is a risk of getting wrinkles on the side in contact with the pillow.

It should be noted that sleeping on the side will not be useful for owners of a large bust. In this position, with a long rest, many folds form on the bust. If a woman throws her hand behind her head or puts it under the pillow, then wrinkles are located both on the bust and on the shoulder. To sleep well on your side in this position, you need to choose the right pillow so that your neck does not suffer.

If you sleep on your side, you need to stretch your arms along the body, because the hand under the pillow causes bending and, as a result, pain in the spine and neck. It is inconvenient for someone to stretch their arms along the body, then additional pillows, sleep rollers or large soft toys will come in handy.

Confirm the usefulness of sleeping on your side and research by neuroscientists. Using the MRI method, the team of a scientist from the University of Helsinki, Aleksanteri Aspelund, examined the glymphatic pathways in the brain. In parallel with them, a similar study was conducted by the team of Professor Antoine Louveau from the laboratory of the University of Virginia Health System. Through these pathways, cerebrospinal fluid flows into the brain and replaces tissue fluid. The exchange of these fluids allows the brain to get rid of the waste products accumulated during the day: beta-amyloids and tau proteins. These chemicals raise the risk of developing Alzheimer's and Parkinson's disease.

It happens that a person complains - “I can’t sleep on my left side, I’m suffocating, my heart starts to hurt.” This is a common symptom of chondrosis. Of course, just in case, you can be examined by a cardiologist, but most often such symptoms are produced by osteochondrosis of the thoracic spine, intercostal neuralgia, and vegetative-vascular neuralgia.

What is the best sleeping position for pregnant women?

Let's talk about the best position for a pregnant woman to sleep in, so as not to inconvenience the baby and sleep soundly herself. Until the 12-13th week, you can continue to sleep as comfortable. The only thing is that the posture on the stomach can become uncomfortable for the chest, which during this period becomes very sensitive. After the growth of the abdomen begins, it is no longer possible to sleep on it, it will be harmful to the child.

Sleeping on your back with the growth of the abdomen will also be wrong - the heavier fetus will put pressure on the internal organs. And after 25 weeks, the inferior vena cava, which carries blood from lower extremities to the heart. As a result, the expectant mother will feel dizzy, tachycardia and shortness of breath. And a longer squeezing of the vein can lead to hypoxia in the baby.

What is the best position for pregnant women to sleep in? All doctors are unanimous in their opinion - sleep on your side. If the question arises on which side it is better to sleep, gynecologists recommend better on the left. Why can't pregnant women sleep on their right side? On the right side, under the weight of the fetus, the kidney is compressed and the ureters are squeezed, which can lead to the development of pyelonephritis and other urological diseases.

Special horseshoe-shaped sleeping pillows, filled with polystyrene content, have been developed specifically to provide a pregnant woman with a special sleeping position. With such a product, it is convenient to lie in an embrace, throwing one leg over it and placing your big tummy on it.

A little about sleep accessories

No matter how you are used to sleeping, you should definitely take the time to choose a comfortable mattress. If lying on it is uncomfortable, then you will have to constantly change position. And this increases the risk of insomnia. It is better to choose semi-rigid products in which you will not “sink”, as in soft ones, and will not “lie down” on the sides, as on hard ones.

The use of small pillows helps to improve posture during sleep. If you are used to sleeping on your back, place a small pillow under your knees and another under your lower back. While resting on your side, you can hold a pillow between your legs. If you choose to sleep on your stomach, place a pillow under your lower abdomen. This will reduce pressure on the spine.

How to relearn how to sleep in a familiar position

People usually choose sleeping positions based on a habit, not a medical condition. Many people simply change body position and posture during sleep. If you are used to sleeping on your back and suddenly begin to snore with age, then, of course, you need to change your position in order to ensure good deep sleep for loved ones. Also, women who, without hesitation until the age of 30, can sleep as they like best, just to get enough sleep, by 35 they already begin to think about the mechanism of wrinkles and also change their sleeping position to a safer one.

There are such situations that a person has been sleeping on his back all his life and suddenly, with age, he began to develop apnea - stopping breathing during sleep. With this disease, it is categorically not recommended to sleep on your back. In addition, a retraction of the tongue can happen - also a very unpleasant stressful situation. Relearning to fall asleep on your side from the back pose is easy. You need to sew a pocket on the back of your pajamas and put a massage ball with spikes there. As soon as you turn on your back, the ball will wake you up.

On the contrary, to learn to sleep on your back, you need to support your body with additional pillows from all sides. Try putting soft pillows under your arms, near your back or lower back. 3 or 5 pillows will be enough to create comfortable comfort.

List of used literature:

• Levin Ya. I., Kovrov G. V. Some modern approaches to the treatment of insomnia // The attending physician. - 2003. - No. 4.
• Kotova O. V., Ryabokon I. V. Modern aspects of insomnia therapy // Attending physician. - 2013. - No. 5.
• T. I. Ivanova, Z. A. Kirillova, L. Ya. Rabichev. Insomnia (treatment and prevention). - M.: Medgiz, 1960.

Article content

When we sleep, we take a position that will be as comfortable as possible. However, in this case, convenient does not mean useful. For proper rest, proper functioning of organs and systems, you need to know in which position it is better to sleep. Sleeping in the wrong position is very dangerous, it can lead to serious consequences, up to chronic diseases. A person spends up to 10 hours a day in sleep, because an unsuccessful position significantly affects the state of the body. It is for this reason that if there are complaints of general malaise, the doctor may ask about your favorite sleeping positions.

What does bad posture lead to?

Even the most comfortable posture, if it is incorrect, disrupts the functioning of the body, causing health problems, the main of which are:

• neurological diseases;
• respiratory disorders;
• circulatory disorders;
• violations at work gastrointestinal tract;
• increased risk of Alzheimer's disease;
• disorders of cerebral circulation;
• displacement of the vertebrae;
• joint diseases.

Often, insufficient quality sleep is accompanied by a feeling of constant fatigue. Individuals with existing chronic diseases It is especially important to know exactly in what position you need to sleep correctly.

Harmful body positions

Two sleep positions are recognized as harmful by all doctors. Positions that should not be taken by a sleeping person are discussed below.

1. On the stomach. Everyone gets harm from this position during sleep, but for people over 45 years old, it is simply dangerous, as it can cause a stroke. Pressure on the abdominal cavity negatively affects the work of the gastrointestinal tract and the reproductive system. Sleeping on the stomach has a negative effect on the condition of the skin of the face, as it contributes to the appearance of deep wrinkles. Girls during the period of formation of the mammary glands by sleeping on their stomachs can ruin the shape of their breasts. In rare cases, doctors recommend sleeping in this position for certain diseases of the spine and flatulence.
2. sitting. When a person sleeps while sitting, his intervertebral discs, experiencing a strong overload, are gradually deformed, against which persistent pain in the neck and swelling of the face develop. In addition, there is an overload of the hip joints. It is noted among lovers of sitting sleep and a deficiency of cerebral circulation, which is accompanied by chronic headaches and a weakening of attention. However, such a sleeping position will be necessary for some heart diseases, when the horizontal position of the body does not allow the muscle to work normally.

Any position of the body will also be harmful if a person sleeps on an excessively hard surface. In this case, even when choosing the best positions, the spine receives an incorrect, excessive load, which causes its physiological curves to straighten. Against this background, lesions of the intervertebral discs and chronic pain syndrome are formed.

Sleep without a pillow is no less harmful, no matter how positively one or another traditional healer talks about it. Due to improper maintenance of the neck, the natural bend is straightened, osteochondrosis develops rapidly, not only causing pain, but also disrupting performance. The choice should be given to an orthopedic pillow, which will make the position during sleep as natural as possible.

Even knowing which sleeping position will be best, sleeping on a bed that is too narrow is not recommended. Due to the constant internal tension, such a dream is also harmful. It must be remembered that no matter how good the pose is, the wrong bed will harm the sleeper.

Useful body positions

It is unconditionally impossible to call any position an ideal position, since they all have their pluses and minuses. Speaking about the position in which it will be useful to sleep, it is necessary to consider the positive and negative effects of each of them on the human body. Everyone should sleep properly, but the position of the body during sleep is of particular importance for the elderly, since their body is already weakened and cannot fully resist external negative influences.

1. On the back. This sleeping position is the most beneficial, as it has a minimum of negative effects. You can sleep on your back in different ways - placing your arms along the body or throwing them behind your head. The general advantages of sleeping on the back are the minimal load on the spine, the absence of pressure on the internal organs of the abdominal cavity and the lungs. For women, sleeping in this position is useful in that it preserves beautiful shape chest.
   1. hands behind head. This position helps prevent the appearance of wrinkles and skin defects, and also minimizes the load on the spine. Its disadvantages: circulatory disorders in the upper limbs, compression of the tendons in the shoulder joint.
   2. Hands along the body. The positive aspects are: complete relaxation of the shoulder girdle, relieving the load from the chest cavity. You should not sleep like this with asthma and severe snoring.
   3. Starfish. In this position, a person sleeps with legs and arms spread out to the sides. For spinal column the position is very comfortable, but the shoulders may experience unnecessary stress. Pain can also occur in the hip joints, the overload of which provokes too wide breeding of the legs.
2. "Embryo". In this position, a person sleeps on his side, pulling his knees to his stomach. The advantage of the position is the most comfortable state for the respiratory system. The disadvantages of sleep in this state will be the overload of the joints of the lower extremities and the spine.
3. On the left side. This posture increases the pressure on the heart muscle, but despite this it is considered good. During pregnancy, this position is recommended for pregnant women, since it has the maximum blood flow to the pelvic organs.
4. On the right side. So it is contraindicated to sleep only for people with diseases of the liver and large joints on the right side. The benefits of this sleeping position include relieving neck and spine pain and reducing acid reflux.

Special attention when sleeping on your side should be given to the position of the hands. Depending on how it will change, the load on certain areas will be different.

1. Hands are extended forward. In this position, the load on the spine and neck is completely absent, but the shoulder girdle experiences overload and excessive pressure on the nerve endings. Temporary numbness of the arm is also a constant companion of this posture, since blood circulation in the limbs is disturbed. In cases where such a position is preferred for a long time, atrophy of the muscles of the hands may appear.
2. Along the body. The shoulder girdle is not overloaded, however, the posture accelerates the formation of wrinkles on the face and décolleté. In the presence of serious pathologies of the cardiovascular and respiratory systems, this position can cause discomfort.

When to Use a Pillow

For the most natural position of the body, it is good to use a pillow, which, depending on the position of the body, must be placed in one place or another.

If sleeping on the stomach is prescribed, in order to get rid of excessive pressure on the abdominal cavity, a small pillow should be placed under the pelvis.

When sleeping on the back, it is good to place a pillow under the lower back if there is a tendency to sciatica; or - under the knees, when night cramps in the legs are noted. When there are pains in the shoulders, it is worth sleeping with a pillow on your stomach and clasping it with your hands; while the shoulders will be in an extremely natural position.

Having decided on the position in which it will be useful to sleep, you should gradually accustom yourself to it. Despite all the recommendations, one should take into account the individual characteristics of a person, and therefore, only he himself can say exactly in what position he needs to sleep. And in case of serious illnesses, the sleeping position may be prescribed by doctors not as useful or recommended, but as the only possible one.

It is believed that a person spends a third of his life in a dream. Not surprisingly, good sleep is one of the main guarantees of excellent health and mood. So what can cause sleep problems? The cause of insomnia, nightmares or restlessness during sleep can be an uncomfortable mattress, noise, light, a heavy late dinner, and even the position in which we prefer to sleep.

What is special about the poses?

Depending on whether you prefer to sleep on your back or on your side, curled up, your breathing, blood flow, and acid reflux can change. Some positions cause back and neck pain, wrinkles, and even snoring. In general, the right or wrong position for sleeping at night can be a decisive factor in how you sleep.

If you still decide to experiment, remember that one night will not solve anything. Often the body gets used to falling asleep in one position, and it may take a sufficient amount of time to retrain it.

How to choose the right sleeping position?

If you are not satisfied with the quality of a night's rest, and everything is in order with the mattress and you do not eat at night, try changing your position. To determine which one will suit you best, take a look at the following list. It is best to find in it the position in which you sleep now and check what is wrong with it. Then you should choose a more suitable position for yourself, depending on what exactly worries you.

face down

If you sleep on your stomach, stretched out in a straight line, then the spine loses optimal support. In addition, in this position, your head is turned to the side, which provokes pain in the neck. One of the benefits of this position is the improvement of digestion. Great for those who love to indulge before bed.

Fetal position

Falling asleep curled up and trying to reach your forehead with your knees can be very comfortable, but this position provokes back and neck pain. Too much curvature of the spine and a partially closed face limit the freedom and depth of breathing. On the other hand, this position is good for sleeping during pregnancy, in addition, the fetal position is more convenient for people who experience problems with snoring.

Starfish

If you sleep on your back with your arms and legs stretched out to the sides, then you don’t have to worry about your spine. However, outstretched arms, especially if they are raised up, can lead to muscle tension in the shoulders. Sleeping on your back reduces facial and chest wrinkles, but leads to snoring and delayed acid reflux.

On the side with arms outstretched to the side

Sleeping in this position is comfortable for the back and neck, but uncomfortable for the shoulders. The outstretched arm, in addition to putting a lot of pressure on the nerves in the shoulder, can cause temporary atrophy of the muscles in the shoulder and arm. Probably, many of those who prefer to sleep in this position are familiar with the sleepy state, when it seems that there is no hand, or it does not move at all.

On the side in the pose of a soldier

This position is just as good for the back and neck as the previous position, but it increases the rate at which wrinkles form on the face and chest. A huge benefit of sleeping on your side is that this position reduces the risk of sleep apnea. Apnea is a temporary interruption of the ventilation of the lungs, which leads to a cessation of respiratory movements.

On the right or left side

If you prefer to sleep on your side, then which side you sleep on also matters a lot. Sleeping on the right side increases the formation of heartburn, and sleeping on the left side increases the load on internal organs such as the liver, lungs and stomach. Doctors advise pregnant women to sleep on their left side, as this position improves blood flow and circulation of nutrients to the embryo.

On the back in the pose of a soldier

Sleeping on your back with your arms extended along your body is considered the most beneficial, especially for the back and neck, in the case when you do not abuse pillows. However, most people who snore sleep on their backs. Also in this position interruptions in breathing become more frequent.

Embracing with a pillow

Regardless of your favorite position, your sleep will improve and your body will be more comfortable if you decide to “lean” on a pillow or a soft, voluminous blanket. If you sleep on your back, a small pillow placed under the curve of your spine will help your body get maximum comfort. If you sleep on your side, the pillow can be tucked between your knees, and for those who prefer to sleep on their stomach, a small pillow under hip joint relieve tension from the spine and muscles.