A good and healthy sleep is important not only for our mental health, but also for our physical condition and the necessary stamina for the stressful everday life. But what is healthy sleep? Most of the time, it starts with the sleeping position. Here, people are essentially different from particular types of sleep. Which ones are and how to sleep best, in the respective position, I will explain in this blog.
The side position is the most popular. It is particular common when falling asleep. About 60% of people are in this position at night. If the right pillow is selected for this, the entire spine lies in its correct anatomical position. The arms are extended in this position far outstreched or pulled close to the body. However, some people put their lower arm on the upper shoulder.
This sleeping position has a decisive advantage over the back sleeper position: it can reduce snoring, since in this position, the relaxed palate area does not fall into the throat, but to the side. Side sleepers, however, do not randomly select their position. The position says a lot about the health and even influences it. Especially when it comes to whether they prefer to be on the right or on the left side.
Many people who prefer your right side at night often have stomach problems, as in this position, the stomach acid flows back easily into the esophagus. At the same time, the function of the pancreas is made more difficult, as the stomach presses on it. People who sleep on their right are twice as likely to suffer from digestive problems and heartburn as those who like to sleep on the left. This means sleeping on the right side is not healthy.
Left sleepers, on the other hand, are often less likely to suffer from heart problems, as the main artery, which is bent to the left, can better pump the blood upwards in this position. Left sleepers have a healthier digestion so lying on the left is the best sleeping position.
However, side sleepers should avoid the so-called embryo or fetus position. The position with your legs tightened seems to be comfortable, but this is no a healthy sleeping position. In this position, blood circulation decreases and breathing is made more difficult, as the abdomen and lungs do not get enough space when breathing. In this position, the muscles belonging to the hip flexor are stressed, so that a hollow cross can form. The consequences can be back pain and limited mobility.
The cushion for people who sleep on their side cannot be too flat or too high, to prevent the cervical spine from buckling. Otherwise, tensions and pain can occur in the neck area, which sometimes spread to the shoulders and arms. If the entire spine forms a straight line when looking from the side, then the cushion has the correct height. Special side sleeper cushions ensure optimal sleep. Many models can also be adjusted in height, so that they can be customized.
The abdominal position can relieve the intervertebral discs and support the natural curvature of the spine. People with lumbar problems like to choose this position. But even people who drink a lot of alcohol often sleep with their face deep in the pillow. However, this position should not be taken all night, as it is not a healthy sleeping position.
Breathing in the abdominal position is made more difficult. The position of the head is rather unnatural, especially if it lies sideways turned on a cushion. The cervical spine is extremely twisted. Pain in the neck and shoulder area is imminent.
Abdominal sleepers should use a very flat pillow or none at all to avoid overstretching the cervical spine. The mattress for abdominal sleepers should be a firm, stable and pressure-reducing sleeping pad so that the pelvis does not hang through. However, it should not be too firm or soft either to avoid hollow cross forms.
No matter which sleeping position a person prefers, the neck must not buckle. The spine must maintain its normal ergonomic S-shape in each position. Only then will the vertebrae remain in their anatomically correct position and the inter-vertebrae discs can relax and regenerate properly.
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