Getting a good night sleep is extremely important for the overall health of the body and mind. It also improves the mood and helps you lose weight. People spend one third of their lives sleeping, so it is really important that you find the best sleeping positions.
People sleep in the positions that they find most comfortable. However, there are some positions that can improve your overall health. Here are some of the best sleeping positions!
On your Back
By sleeping on your back, it is easier for your spine, neck and head to align and stay in a neutral position. In this sleeping position, your back isn’t forced into any contortions and it stays straight. This sleeping position also has a benefit for the face beauty. By sleeping with your face out, you reduce the risk of getting facial wrinkles.
This position is also great for the skin. It prevents skin breakouts and wrinkles on the face. This sleeping position also combats acid reflux. However, it is important not to place your arms up, as it adds more pressure on the shoulders. This may result in pain.
On your side
This sleeping position is best for those that have sleep apnea and those that are prone to snoring. However, avoid sleeping on your right side, because it can worsen the heartburn. Sleeping on the left side can reduce the acid reflux and can put a strain on the internal organs like stomach, lungs and liver.
If you are facing lower back pain, than these are the best sleeping positions for you.
Sleeping in this position with your knees drawn up allows the joints in the spine to open up. As a result, this sleeping position will help relieve the pain in the lower back. When you are in this position, put a body pillow or a king sized pillow between your legs. It will help you reduce tension. So, bend both of your knees and don’t curve your spine. Here are other sleeping tips to relieve lower back pain:
- Don’t sleep on a mattress that is older than eight years. Over time the materials in the mattress break down and are less supportive to your back.
- Buy or make a more supportive bed. If you can’t afford a new bed, make your own by using more plywood slats. Or you can simply place your mattress on the floor.
- If you prefer to sleep on your back, place a supportive pillow under your knees.
- If you have lower back pain, don’t sleep on your stomach. It creates an unpleasant twist in the spine, which can add even more burden on your back.
- Before going to bed, take a hot 10-minute shower. The heat will help the muscles to relax and will relieve the pain in your lower back.
The shoulder and neck pain is a common problem and finding the best sleeping position can relieve the inflammation and pressure of the muscles. Sleeping on your back is the best position to relieve neck and shoulder pain. In this sleeping position, the spine can rest comfortably without any contortions. Place a pillow under each arm to take strain off the neck. If you like to sleep on the side add a foam wedge pillow to your bed. However, make sure that the pillow is around 4-6 inches thick. If the pillow is higher than this, you run the risk of causing more pain to your neck and shoulders. Here are other sleeping tips to relieve neck and shoulder pain:
- Get a pillow that will keep your spine in the natural curve and will keep your neck supported.
- Sit comfortably on your desk and make sure that the computer is at your eye level.
- Looking down at your phone puts more pressure on the neck.
- Stretch your neck and make exercises that will strengthen the neck muscles.
- Carrying heavy bags can cause additional pain on your shoulders and neck. So, when you carry your groceries don’t overburden only one arm. Split the weight in both arms, so that you won’t cause any shoulder or neck pain.
- Drink a lot of water. By doing this you hydrate the structures that lie between the vertebrae in your neck – the disks.
If you have sciatic pain, it is best to sleep on your side. Lie on a firm and flat mattress on whatever side you find most comfortable. It is important that your head is on the same level with your spine and that your back and neck are in a straight line. So, to achieve this, place your head on one or two pillows. Also, keep your legs supported by placing one or two pillows under the knees. Sleeping in this position will reduce any nerve swelling in your back and will relieve pressure on your hips and lower back.
The best sleeping position for pregnant women is the sleeping on side position, also known as SOS. It is even better if you sleep on the left side. By doing this, you increase the amount of nutrients and blood that reach the baby. The sleeping position that pregnant women should avoid is the sleeping on the back. This position can cause problems with the breathing, the digestive system, low blood pressure, hemorrhoids, can decrease the baby’s and yours blood circulation and can cause back pain. Pregnant women should also avoid sleeping on their stomach.