Book of the week “Healthy sleep”: How to sleep properly

The position in which a person sleeps determines not only whether he gets enough sleep or not. If you sleep in the wrong position, then some functions of the human body are disrupted. And the well-being during the day, the health of the body, and even, in critical cases, a person’s life itself depend on this.

How to sleep correctly, and is there the best sleeping position, regardless of preferences and characteristics of the body? Undoubtedly, there are positions that are more favorable for sleep, and those that are extremely undesirable. Let's look at the main ones.

Pose

Posture is very important and directly affects the quality of sleep. If you fall asleep, as you have to, in uncomfortable positions, then you risk seriously compromising your health. Here is an incomplete list of what the correct sleeping position reflects:

• arterial pressure;
• blood supply to the brain;
• cellular metabolism;
• spine;
• muscle tissue work;
• joints and ligaments;
• lung function;
• hormone production.

One of the most important points in this matter is maintaining the spine. Literally all chiropractors agree that the functioning of the main human organs directly depends on the spinal cord. And if the spine is deformed during rest, this can cause the development of chronic diseases and other unpleasant consequences. If, for example, you choose the right sleeping position for osteochondrosis, then the accompanying manifestations of the disease will have minimal effect.

The same applies to other diseases, which, at first glance, cannot even be attributed closely to sleeping positions. So sleeping properly is not only convenient, but also beneficial for your body. Next, we will look at the most popular poses.

Best sleeping position

It is impossible to give a definite answer here, since people come in different body types and weight categories. What suits one person will constrain and cause severe discomfort for another. However, experts agree that the correct sleeping position is the one in which a person reaches the REM stage. At this stage, dreams occur. Although all stages of sleep are very important, REM sleep is the most significant. It is believed that at this stage the body is restored and all information received during the day is stored in memory.

Choosing comfortable sleeping positions is very important, since the wrong fast phase entails many unpleasant consequences. Most often in the morning you feel tired and have a headache. You can’t leave everything to chance. You definitely need to choose the optimal sleep positions for yourself. If this is not done, the consequences can be dire. Constant lack of sleep can lead to the following problems:

• memory loss;
• development of cancer;
• premature skin aging;
• general weakness;
• increased irritability;
• development of cardiovascular diseases;
• decreased sexual desire.

On the back

There are a lot of positions for proper sleep: “soldier”, “parachutist”, “starfish”, etc. Despite such diversity, we are used to choosing one or at most two favorites in which we are really comfortable to sleep.

The branch of medicine that studies sleep - somnology and sleep specialists appeared not so long ago, but have already achieved tangible results and helped many in need. Through extensive research, scientists in this area have found that the most beneficial sleeping position is on your back. And many factors point to this.

This is the ideal position for the spine, where it feels most comfortable. In addition, if you sleep correctly on your back, you will not be tormented by belching, which for some is a real problem.

There are also tangible benefits from this position for the fair half of humanity: lying on your back, you allow your facial skin to breathe “fully,” minimizing the likelihood of developing early wrinkles and other dermatological problems. If you suffer from snoring or sleep apnea, then this indicates a deficiency in this position.

Almost all somnologists agree that it is better to sleep on your back, even if for some this is not the most comfortable position. It is ideal for the spine, and this is one of the most important factors for quality sleep. But here there are some nuances that definitely need to be paid special attention to.

How body position during sleep affects health

The fetal position, when a person lies on his side with his knees drawn up to his chest, helps reduce many unpleasant sensations in the body. It reduces pain from stomach ulcers, improves low blood pressure, and helps with depression or neuroses. If you suddenly develop the habit of unconsciously accepting the position of the fetus, you should check your health in these aspects.

Those who sleep on their side, placing their hands under their cheeks, should check the health of the respiratory system: as a rule, such a tendency indicates incipient tonsillitis, sinusitis or sinusitis. Those who suffer from cervical osteochondrosis “love” the same position.

The craving for a large number of pillows under the head and a semi-sitting position in sleep is often caused by dysfunction of the heart muscle. Since a horizontal position can contribute to difficulty in the heart, shortness of breath and a feeling of heaviness, the body subconsciously tries to avoid this by adopting a different position.

The preference to sleep on your back is often caused not so much by the convenience of this position. Research shows that people sleeping on their backs have a reduced amount of oxygen in their blood, which can be accompanied by frequent colds.

And if in this position a person also constantly bends his knees, this may indicate varicose veins in the initial stage. A person takes this position subconsciously, which facilitates blood flow, and the veins and heart are freed from additional stress.

Lying on the left side alleviates the condition of diabetes, liver and right kidney diseases. But sleeping on your back, with your arms spread wide, means that there is a risk of developing asthmatic bronchitis.

• Such sleep is accompanied by snoring and difficulty breathing, which can be dangerous due to interruption of breathing or stopping (apnea). In detail: An effective remedy for snoring and traditional methods of treatment

Those who suffer from stomach or intestinal diseases, or complain of pain in the spine, often sleep on their stomach or in the “fetal” position. Such positions help reduce the load on problem areas.

If a person covers his head with a pillow while falling asleep, this may indicate diseases of the auditory nerve.

Since some positions are comfortable for us out of habit, the most worrying thing is when a person begins to wake up in an unusual or unnatural position.

Pillow

The right pillow for sleeping is the key to a good night and a cheerful morning. We need to talk about extremes here. For some, the bed looks more like a pillow factory. Yes, such solutions are very good for interior decoration. But this does not mean that you need to sleep on all these pillows.

Too large options do not have the best effect on the spine. In this case, it is subject to deformation, because a disproportionate pillow distorts its natural curve. Here, the correct sleeping position will no longer help either children or adults, and as a result, in the morning you will have a headache, neck pain, and other serious disorders may appear.

The fact is that a large pillow lifts your head and the blood begins to flow uphill, and this may result in a lack of blood supply. The natural order of things is that the head should be low enough so as not to impede blood flow to the brain. So it’s better to sleep on a moderately thin pillow, and use larger ones for other purposes.

How to sleep properly to get enough sleep?

The first step is to determine the ideal resting position. In other words, you need to understand which side is best to sleep on. However, this is not enough for a good night's sleep.

How to sleep properly:

1. The room needs to be ventilated.
2. It is important to relax - a contrast shower will help with this.
3. You can't eat before bed.
4. The mattress should be moderately soft.
5. You should choose the right pillow (a soft one will make your head “sink”, while a hard one will create the feeling of a stone under your cheek).
6. Bed and underwear must be clean.
7. It is advisable that the room be cool (when it is hot, it is difficult to fall asleep).
8. Aromatherapy has a positive effect on sleep.

On the stomach

They always said about such people - they sleep like a baby. There is still heated debate in scientific circles about this issue, and with every new decade or so, the idea of ​​​​this position changes. It is worth mentioning the research of the well-known neurologist Vaclav Vojt in this field, who was closely involved in child development.

The doctor believed that the position on the stomach in infancy is critical for the further development of the baby. Voight has been researching for more than half a century and has found that there are specific points on the human body, the stimulation of which during sleep gives commands to the uneven system to calm down and grow. These areas are activated when the baby involuntarily moves on his stomach.

The same can be said about adults. Many people feel much more comfortable and calm in this position. So when asked: is it possible for men and women to sleep on their stomachs, doctors answer that it is possible, but again it must be done correctly. In addition, many studies show that lying on your stomach can eliminate some of the symptoms of apnea and light snoring.

If you rest your face on the pillow, keep your arms strictly at your sides, and straighten your legs, then this type of sleep will jeopardize your spine and a vigorous morning. So there are also instructions here.

Sleeping positions - advantages and disadvantages

It is impossible to rest all night in one position; usually the sleeper changes body position several times. We will try to give a reasoned answer on which side you should rest on from a scientific point of view, and which it is better not to rest on.

Right side

Previously, many were told in early childhood that it is best to lie on the right side, supposedly this is optimal for health. Recent research on this topic says contradictory things.

Sleeping on the right side is good for those who snore and pregnant women. Scientists believe that in hot weather the body is able to cool down faster. Interestingly, the state of anxiety even decreases.

But there are also significant disadvantages: lying on the right side, we allow gastric juice to enter the esophagus, and hence heartburn and poor health in the morning appear, and the stomach in this position puts pressure on the pancreas, which significantly impairs its functioning. With this position of the body, it becomes more difficult for the heart to pump blood.

It is especially harmful for those who like to have a heavy snack at night and experience problems with the gastrointestinal tract and cardiovascular system.

Left side

Lovers of this position receive a lot of benefits, as mentioned above - improved functioning of the heart, lymphatic system, stomach, and digestive system. We can also add that this is very useful for people suffering from diabetes and liver problems, it eliminates stagnation of blood in the tissues, improves the condition of the spine, reducing pressure on the spinal column, relieves pain in the back and joints, which is important for patients with osteochondrosis, but for hypertensive patients it is better to choose the back.

The spleen is also located on the left, so when lying on the left side of the body, it better performs its function - filtering blood. The liquid passes to it better, reducing the feeling of heaviness.

Back

It is believed that sleeping on the back is good for those who have not very healthy hearts and blood vessels, problematic veins (varicose veins), and stomach. Dozing in this position relaxes the muscles on the face and reduces the likelihood of wrinkles forming, making it possible for those who suffer from insomnia to quickly fall asleep. To fall asleep as quickly as possible, lie on your back and place your arms along your body, palms up.

However, this method is contraindicated for women in the last stages of pregnancy and those people who snore. It is very dangerous for asthma and apnea syndrome, as it can lead to fatal respiratory arrest. Sleeping on your back also leads to a decrease in the oxygen content in the blood, and this is fraught with the occurrence of respiratory diseases.

Stomach

Night rest on the stomach should be recommended in the postpartum period and during flatulence, but you should know that in general it is undesirable due to the fact that we are forced to turn our head, twisting to the side and straining our neck, which makes breathing and blood flow to the brain difficult, causing pain in the muscles and even sometimes nightmares. Unsightly bags under the eyes are also a consequence of lying on your stomach at night.

Correct posture

To achieve the correct posture, you need to bend one knee in such a way as to relieve the load on the spine that is created in a position with straight legs. Many experts advise getting rid of the pillow altogether if you prefer to sleep on your stomach. It will cause your neck to be stretched in the morning.

A pillow in this position is like walking along the streets, constantly looking at the sky. It looks weird and causes the same problems. As a last resort, you can stop at some ultra-thin option.

The most correct use of a pillow in this case is if it lies under the stomach and extends slightly into the hips. This way you will noticeably reduce the load on your spine and neck. It is enough just to find a comfortable place for the pillow on the side where the bent knee is facing. This pose will not cause any harm to your body, and the next morning you will feel cheerful and rested.

The most popular sleeping positions

As a bonus, we present data from a study by Professor Chris Idzikowski, in which about 1,000 people took part. The study identified the six most popular sleeping positions.

1. “Fetal position”

The most people sleep in this position – about 41%.

2. “Log”

About 15% of people sleep in the “log” position: on their side with their legs and arms straight. Such people are sociable and good-natured, they trust others, but are sometimes overly gullible.

3. “Pose of the supplicant / Yearner”

About 13% prefer the “begging pose” - on the side with arms folded on one side or extended forward.

4. “Soldier”

About 8% sleep in the soldier position: on their back with their arms extended down.

5. “Free Fall Pose”

About 7% like a pose called freefall - on the stomach, head turned to the side, arms hugging the pillow.

6. "Star"

Pose on your back with arms and legs outstretched - about 5% of people sleep in this position.

Sources: mcgill.ca, naturalsleep.ie, huffpost.com, Zozhnik, Wikipedia, FPA training materials.

Translation for Zozhnik: Maxim Kuderov

On the side

A good half of the entire population of our planet prefers to sleep on the left side or on the right. We got used to this position in the womb, when we rested there in the fetal position. The side position is a natural imitation of this stage.

Sleeping in this position is much more likely to make your breathing easier and help get rid of unpleasant snoring. It is also worth noting that, according to the results of studies by the same somnologists and neurologists, sleeping on the right side is a less useful activity than on the left. Because in the latter case, the unpleasant moments associated with the gastrointestinal tract are alleviated.

But this position also has its drawbacks, which not everyone is willing to put up with. Many people probably experienced severe discomfort from the fact that after a couple of hours in this position their fingers or their entire arm went numb. The fact is that this pose causes circulatory problems and also destabilizes the functioning of nerves in a certain area. Experts offer some tricks that will minimize discomfort.

Sleep for health

Experts say that some poses have a beneficial effect on health:

• If your back is painful, take the position in which you feel the least pain. Support your popliteal fossae with a pillow and your lower back with a soft cushion.
• If your shoulder joint hurts, lie down comfortably on the opposite side and tuck your knees a little. Press a soft pillow to your chest. Place the second pillow between your knees. If you have pain in both shoulders, lie on your back with your arms extended parallel to your body.
• When you have a runny nose, always place a high pillow under your head. This will allow nasal fluid to flow smoothly down the nasopharynx without clogging the nasal passages.
• Headaches can be caused by incorrect head rotation. Fix her position with numerous pillows, this will make you more comfortable, and the desire to turn to the side in your sleep will not arise.
• For symptoms of premenstrual syndrome, women are advised to sleep on their backs, propping up their popliteal fossae with a pillow, avoiding arching of the spine.
• If you suffer from high blood pressure, in addition to basic treatment, pay attention to how you sleep. Sleeping on your stomach has been scientifically proven to help relieve the condition.
• When dysbiosis interferes with sleep, turn to your left side and place a pillow between your knees. This pose helps improve digestion.
• For neck pain, twist a towel into a rope, tie it tightly and put a pillowcase over it. Support your neck.
• The symptoms of heartburn are sometimes so painful that a person cannot sleep. With such symptoms, it is recommended to sleep on the left side.

These simple recommendations were derived as a result of labor-intensive scientific experiments by European and American specialists. Try them on yourself, perhaps one of them will become your lifesaver at the right time.

Pillow

As mentioned above, the pillow should not be thick and raise your head too much. It should support your neck without disrupting the actual curve of your spine. In this case, blood circulation will remain normal, eliminating hand numbness.

For those who experience problems with the spine, experts recommend placing a pillow between the legs. This solution allows you to stabilize the back and relieve it from the lower back and hips. In particularly difficult cases, a specific recommendation from the attending physician is necessary.

Pregnancy

It all depends on your deadline. In the first trimester, you can sleep in any position that you find comfortable and not worry about anything. After about 11 weeks, experts recommend avoiding lying on your stomach, as normal blood circulation may be disrupted. In case of multiple pregnancy, it is better to avoid this position altogether.

In the second trimester, the tummy is already making itself felt and it is unlikely that you will be able to sit comfortably on it. During this period, you can sleep on your back and on either side up to 25 weeks. Then give preference to only one position.

Starting from the third trimester, the correct sleeping position during pregnancy is on the left side. The fact is that the mirror position can put pressure on the ureter and right kidney. In addition to feeling discomfort, this is also fraught with pyelonephritis. You cannot sleep on your back during this period.

It would also be a good idea to buy yourself a special pillow for pregnant women. They come in a variety of types: in the form of a boomerang, banana, horseshoe and in the form of Latin letters. Such devices make nighttime activities much easier. In addition, such pillows can be useful after childbirth. They make it very convenient to feed and sleep with the baby. Some even buy pillows for pregnant women specifically for comfortable sleep, even though they themselves walk around without a belly.

What is the best position to sleep in?

Everyone has their own concept of the best sleeping position. If one is comfortable in the “Fetus” position, then the other prefers to relax in the form of a “Starfish”. Experts approach the choice of the best pose objectively, based on the results of research. The most beneficial position is considered to be on the back. For some diseases it is the only acceptable one.

Another comfortable position is on your left side. This position ensures maximum functionality of all organs.

In other cases, it is recommended to be guided by the existing symptoms.

1. If your neck hurts, make a bolster and put it on a pillow. It will support the cervical spine and relieve discomfort when waking up.
2. Pain in the shoulder area - lie on the side opposite to the patient.
3. During sleep, the head turns uncomfortably, which causes headaches - fix its position with several small pillows.
4. If you have a runny nose, it is recommended to choose a high pillow.
5. Abdominal pain will decrease if you choose a position on your stomach.

There are no ideal poses. Each of them has its own advantages and disadvantages.

Useful article about effective techniques and exercises for falling asleep quickly

About mattresses

Just like the pillow, the mattress is extremely important in such an undertaking. Never underestimate the importance of this accessory. A mattress can be both a beneficial gift for your body and a source of serious problems. So its choice must be approached with special care. Otherwise, you won’t get normal sleep.

Famous brands that produce such products, along with doctors, recommend changing mattresses every seven years. Naturally, few people listen to such advice and continue to sleep on products that are no longer suitable for this purpose.

The fact is that even the best mattress sag by about 25% in the first couple of years, changing its anatomical characteristics not for the better. And year by year the situation is only getting worse. Many experts have confirmed the fact that a bad mattress is becoming the most common cause of neck, joint and back pain.

In the place where the hips are located, and this is the heaviest part of our body, foam rubber products sag, losing elasticity. And the mattress no longer actively restores its original shape in this place. This effect disrupts the correct distribution of the load on the spine and causes associated problems.

Old mattresses create a deceptive impression of calm. Indeed, some muscles rest here, while others have to work all night long. So sleeping on a worn-out mattress is fraught with pain in the morning and problems with internal organs.

It is imperative to note another obvious threat that low-quality mattresses pose. Many are horrified to learn that previously (before 2004) they were made from synthetic fabrics using toxic materials, plus they were treated with fire retardants to protect them from burning. This vinaigrette of polybrominated diphenyl ethers (PBDEs) releases gases and can cause serious health problems.

Today, products containing PBDEs are banned all over the world, including in Russia. It has been proven that toxic substances have the most adverse effects on the liver, thyroid gland and nervous system. So brands that respect consumers have stopped using them. But some manufacturers still suffer from the presence of PBDEs, so you need to keep your eyes peeled and carefully study the accompanying documentation, as well as ask direct questions to the seller.

Which side should you choose?

Depending on the side you choose, sleeping on your side has its advantages and disadvantages.

Sleeping on your left side

It’s healthier to fall asleep this way for the following reasons:

1. The functioning of the cardiovascular system and blood circulation in the pulmonary and systemic circulation improves. Blood oxygen saturation increases and its delivery to tissues improves.
2. Venous and lymphatic outflow is activated, the body is cleansed of metabolic products and toxic substances. This affects the functioning of the brain. In the morning, your head is clear, you feel cheerful and in a good mood. Sleeping like this is useful for varicose veins.
3. Positive effect on the digestive organs. The smooth muscles of the gastrointestinal tract relax as much as possible, food masses mechanically move towards the exit, since the last segment of the large intestine is located on the left. This causes regular morning bowel movements. Relaxation and a calm state of the stomach helps reduce gastric secretion and heartburn.
4. Relaxation of smooth muscles and outflow of food masses allows the pancreas to rest.
5. Sometimes proper sleep helps reduce pain in the spine, which is associated with relaxation of skeletal and smooth muscles and improved blood circulation.

We also recommend that you read the article: The baby arches and throws his head back in his sleep: reasons, is it harmful?

Sleeping on the right side

Some people prefer to sleep in this position. They intuitively feel that this brings more benefits to the body:

• anxiety is reduced, which promotes better sleep and the appearance of pleasant dreams;
• the feeling of heat is relieved;
• the mechanical outflow of bile from the bile ducts improves without smooth muscle spasms; in case of cholelithiasis, this reduces the risk of developing colic.

Flaws:

• heartburn intensifies due to pressure on the stomach and reflexive throwing of its contents into the esophagus;
• swelling of the face and headaches appear - a sign of stagnation in the venous and lymphatic systems;
• there is a feeling of lethargy, lack of sleep due to insufficient oxygen supply to the brain - arterial blood circulation is disrupted.

How to maintain the correct posture?

If you are determined to sleep correctly, but you can’t maintain the desired position, then there is no need to be upset. Sleeping position is a habit, and exactly the same as all the others. When falling asleep, lie down in the desired position, and if during the night you find that you have rolled over, then simply adjust it.

Some who do not particularly suffer from problems with insomnia, but for whom it is important to control their posture (diseases of the spine, gastrointestinal tract, etc.), even set an alarm clock every three hours to check their position. This, of course, is a drastic method, but nevertheless it helps.

You should also let your partner know about your preferences regarding your position in bed. If you prefer one position, and your “neighbor” prefers a completely different one, which is in no way compatible with yours, then it may make sense to sleep separately or get a larger bed. Trying to overpower yourself in such an intimate part for the sake of another is a strong irritation. And the latter does not contribute to healthy sleep in any way.

Recommendations for pregnant women

The main requirement that a pregnant woman should take into account when choosing a sleeping position is not to squeeze the stomach and blood vessels, because if this happens, the body will feel stiff in the morning.

An incorrect position will cause the expectant mother headaches and muscle pain, arrhythmia, swelling, deterioration of blood supply to the fetus and other undesirable consequences.

• In the early stages of pregnancy, it is not prohibited to fall asleep on any comfortable side, as well as on your stomach and back. Positioning on the right side helps reduce symptoms of early toxicosis.
• At later stages, it is better to sleep on the left and right sides, alternating. Sleeping on the stomach is canceled from 11-12 weeks, and on the back - starting from 15-16 weeks, because the growing uterus will begin to put too much pressure on the vena cava.
• At the end of pregnancy, the left side is preferable. You need to place a small pillow under your stomach. The lower leg should be extended, and the upper leg should be bent at the knee and lie on a slight elevation.
• With a transverse presentation of the fetus, the woman turns to where the fetus's head is turned. She places a hard pillow under her lower back, and a soft one under her lower abdomen. This trick can help the baby turn where he needs to - head down.

Nutrition

Eating before bed largely determines your posture. Not only the number of extra pounds depends on it, but also the presence of sleepless nights. Science has long pointed to the fact that a serious dinner with cutlets guarantees at least a restless night, and in the worst case, nightmares with insomnia.

It is important to understand that you cannot take the correct position on a full stomach. You will constantly toss and turn from side to side until your stomach gives the go-ahead to sleep. And this will happen no earlier than three hours after a hearty dinner.

Here you need to either push back your bedtime or snack on the right foods that will in no way affect your posture in bed. Experts recommend eating bananas, cheese and nuts before bed. These products contain a considerable amount of beneficial amino acids, including tryptophan, which causes drowsiness.

A glass of warm milk also helps. And all this must be done no later than an hour before bedtime. Caffeine will have to be completely eliminated. After it, it is very difficult to fall asleep, no matter what comfortable position you choose. As for alcohol, it is also better to exclude it. Yes, small portions help you fall asleep quickly, but this is only a temporary effect, and if you get used to it, you will only harm yourself.

Experts also advise against sitting in front of the monitor or your favorite TV series before going to bed. Scientists found that those who abused this activity most often suffered from sleep disorders and depression. The best option is a book, and a paper one, not an electronic one. It will put you to sleep better than any sleeping pill.

Special cases

Every rule has its exceptions. A person determines for himself how to sleep correctly and on which side. Personal preferences, health status, and feelings after a night's rest are taken into account.

After meals

Sometimes the cause of anxious and restless sleep is a heavy dinner the night before. If a person has eaten too much, the first thing he wants to do is lie down.

Digestion is difficult in a full stomach, and even more so if a person lies on his right side.

To alleviate the condition, it is recommended to roll over onto your left side. For good health, it is recommended to eat two hours before bedtime.

If you tend to snore

Snoring most often occurs when resting on your back. The tongue sinks in and air begins to escape with a characteristic sound. When the body feels a lack of air, it instinctively changes its position and turns over.

For pathologies

The best sleeping position for the heart is on the left side. It is also suitable for people with chronic diseases: cholecystitis, pancreatitis, problems with the liver and pancreas.

At the initial stage of spinal curvature, posture matters. After all, the correct position will reduce the load on the intervertebral discs, as well as relax the muscles. This will create a feeling of comfort for the spine.

If there are any pathologies from sleeping on your stomach, it is recommended to abstain.

The ideal option is the back. You can sleep on your side, but only using an orthopedic mattress that promotes the position of the spine at the same level.

If you have problems with your spine, consult your doctor about a comfortable sleeping position

Sleeping position directly depends on the location and type of pathology. To make the right choice, it is recommended to consult a doctor.