A person's complete rest at night restores the body's energy and strength. According to research results, the quality of sleep, a person’s well-being and his health are influenced not only by its duration and external conditions, but also by the posture we take.
Which side is the right one to sleep on? Or maybe there are recommendations on how to sleep correctly, so as not to harm your body, in order to get a good night's sleep. Can certain postures that we subconsciously take tell us about the state of our health?
Research by scientists has confirmed that the work of many organs and systems depends on the position of the body during sleep, because a person involuntarily compresses internal organs with the weight of his body. This is why blood circulation is disrupted, and therefore the functioning of the entire body.
Basic patterns and rules
Lack of sleep often causes problems with human health. If it becomes chronic, serious illnesses may develop. At the same time, a person’s attention should be focused not only on the duration of sleep, but also on its quality.
The position in which we find ourselves during the night's rest is also important. Depending on how well it corresponds to the physiological needs of the body, sleep can be more or less beneficial.
Each person has favorite, comfortable poses in which he can rest as efficiently as possible. But under the influence of some health problems, even hidden ones, the body, being a very harmonious system, can change these habits and adapt to changes in order to reduce discomfort.
Conditions for good sleep
You need to know which side is better to sleep on for a full and restorative sleep. But a properly selected mattress and pillow and other factors are also important.
- The mattress should not be hard, but you should not sleep on one that is too soft, otherwise the load on the spine will increase.
- The choice of pillow depends largely on the position in which you sleep most often. It is better if the pillow is medium in size. High or too low bends the position of the spine during sleep.
- It is advisable to ventilate the room in which you will sleep before going to bed.
- If the air is dry, you need to use a humidifier. Dry air irritates the mucous membranes and interferes with sleep.
- A comfortable temperature for sleeping is considered to be from 16-19 to 23 degrees. Of course, individual preferences must be taken into account here, but nevertheless, too low and high temperatures negatively affect the quality of sleep.
To achieve healthy, restorative sleep, you need to take the environment in which you sleep seriously.
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.
How to change the pose to the correct one?
How to learn to sleep on the comfortable and healthy side? The following rules will help you get used to the wrong position:
- Try to fall asleep on the desired side and roll over to it if you involuntarily change your position.
- Place a pillow or bolster under your back to prevent you from rolling over.
- Choose the side of the bed that is conducive to the correct position.
- Try placing the light source on the opposite side to your correct side so that you intuitively turn away from it and take the correct body position.
Which side is the right one to sleep on?
The healthiest position is considered to be lying on your side. Moreover, it is preferable to sleep on the left side, since in this position the work of the gastrointestinal tract is activated, the liver is on top, freely secretes enzymes and separates bile, which moves freely through the ducts, especially comfortable for the stomach and pancreas. The lymphatic system in this position actively cleanses the body of waste and toxins.
Watch the video: Which side to sleep on so as not to harm your health.
But in order for sleep in this body position to be useful and comfortable, you should follow some rules:
- The head and spine should be on the same line, without unnecessary bends. In order for this ratio to be suitable for the human body, you need to choose the right mattress and pillow height;
- It is advisable to place a blanket or small pillow between your legs, this will allow you to completely relax the muscles of the pelvic girdle and legs;
- When lying on your side, your arms should not be under the pillow or under your head; it is better if they are below shoulder level.
Sleeping on your side allows you to reduce the load on your back, and if there are certain problems with the health of your spine, it can alleviate the condition and reduce pain. This is especially desirable for those who suffer from osteochondrosis in the spine or stenosis of the spinal canal.
Those who are comfortable sleeping in this position should take into account that if you have liver problems, you should avoid frequent positioning on the right side, since this organ will experience increased stress. This may cause wrinkles to form more quickly.
Contraindications for those who like to sleep on their left side
As for lying on the left side, it is considered the most physiologically correct, since this does not compress the liver. True, there are still certain contraindications:
- This position is contraindicated for heart patients, due to the increased load on the heart;
- Lying on the left side is undesirable for all those suffering from diseases of the respiratory system, since the amplitude of lung function decreases.
For other people, the left side is the most favorable from a health point of view. If hand numbness occurs frequently, this indicates a pinched nerve. Then you should turn over periodically.
Why is the choice of pose so important?
Doctors and scientists agree that choosing the right sleeping position is important, for several reasons. Firstly, a comfortable body position helps you fall asleep faster and sleep more soundly. Secondly, the pose affects the work of the internal organs located in the chest and abdominal cavity. Thirdly, the digestive process is affected, which does not stop at night. Fourthly, posture affects the condition of the skin. Fifthly, there is an opinion that the correct position helps strengthen the immune system.
There are many sleeping positions, but the most common one is the side position, which many people choose. And this is useful if you find the right side and take into account the individual characteristics of your body. Below are the characteristics of sleeping on both sides and recommendations for sleepers.
For your information! According to the medical direction of psychosomatics, psychological factors directly affect physiological processes and can provoke somatic, that is, bodily diseases. But there is also feedback. At night, the brain practically turns off and the subconscious is activated. The body strives to improve its functioning and sends signals that are picked up on a subconscious level and ensure the choice of the posture that is most comfortable for a particular person.
Who benefits from sleeping on your back?
The position on the back is also recognized by experts as beneficial for the body. The load on the spinal discs is relieved as much as possible and blood circulation is improved.
Has a positive effect for hypertensive patients who suffer from cardiovascular diseases or heartburn. Lying on your back, a person rests better during night sleep, which is explained by facilitating the breathing process and reducing pressure on the internal organs. If the process of falling asleep is difficult, you can place a small pillow under your lower back, thereby supporting the natural curve of the spine.
General recommendations for healthy sleep
You can wean yourself from unhealthy postures and relax comfortably and fully by following the recommendations:
- To prevent wrinkles from appearing, do not bury your face in the pillow.
- Ventilate your bedroom at night.
- Relax before bed: listen to calm, pleasant music, take a warm bath, give up TV and mobile phones, talk with your loved one. Aromatherapy sessions are useful.
- Don't eat a big dinner an hour or two before bedtime. Let's allow a light meal: a glass of kefir or yogurt.
- Organize your sleeping area by choosing the right mattress, bedding and pillow.
- Eliminate extraneous noise, strong odors and other irritants.
- Create a favorable microclimate in the room. Explanation: the optimal temperature is 23-24 degrees, humidity is 50-55%. The bedroom should not be stuffy and light.
- Do not place your arms under your head or body.
- The head and back should be at the same level without unnatural curves of the spine.
- You can place a pillow or blanket between your legs to help your limbs relax and prevent joint pain from overexertion or poor positioning.
Correct sleeping position is the key to a healthy and complete night's rest! Find her and sleep soundly and peacefully.
Who benefits from sleeping on their stomach?
The prone position can only be beneficial if you do not sleep in it all the time. For example, in case of digestive disorders, including colic, increased gas formation and other unpleasant symptoms, lying on your stomach can reduce internal discomfort.
This pose can be beneficial for those who suffer from herniated discs. In this case, it is better to use a small pillow or even abandon head support if necessary.
One of the questions that worries many is where to sleep with your head correctly and whether it matters. The specific influence of which side of the world the sleeper’s head or feet are facing has not been proven, but the official opinion of many experts is that the most favorable position for human health and energy is to have the head facing north.
The location of the sleeper in relation to the door is also considered important. It is recommended to avoid a layout where a person lies with his feet towards the doorway, which is associated with the energy properties of the room.
About good habits
Which side to sleep on is usually determined by our habit. And there are many good habits that will make our sleep sound and restorative:
- An adult should sleep at least 7-8 hours. It is good for the body to go to bed and get up at the same time. Moreover, it is better to fall asleep at 22-23 hours.
- An hour or at least half an hour before bedtime, you should not watch TV or use gadgets. The fact is that the glowing screen suppresses the production of melatonin, an important hormone that helps our body regulate sleep-wake cycles. Its lack negatively affects sleep and causes insomnia.
- Many people have the habit of eating heavily before going to bed. Dinner should be three hours before bedtime, otherwise the heaviness in the stomach will interfere with falling asleep. And in general, the poor organ will have to digest food instead of resting. But still, a light snack in the form of yogurt or kefir will not hurt, because hunger will interfere with sleep just as much as a hearty dinner.
- A few hours before bedtime, you will have to give up caffeine-containing drinks - coffee and strong tea. Caffeine excites the nervous system, and in an excited state it is difficult for a person to fall asleep. Therefore, it is best to enjoy a cup of coffee in the first half of the day.
- For the same reason, you should not engage in vigorous physical activity several hours before bedtime. But if you relax before going to bed, you will fall asleep easily and sleep soundly.
How to sleep correctly during pregnancy
Pregnancy is a period when the expectant mother has to seriously control her habits, giving up many previous preferences. These include the position during sleep.
During the first 12 weeks, this factor is not significant, since the size of the fetus is still quite small. But already in the first trimester, expectant mothers are advised to start giving up unwanted habits that can interfere with their pregnancy in the future.
This applies to those who like to sleep on their stomach or back; from the second trimester this position will be unacceptable, since the distribution of weight in these cases will be unsafe for the fetus.
If lying on your stomach is contraindicated for pregnant women after 12 weeks, then you will have to forget about lying on your back starting from the 28th week. This rule is explained by an increase in fetal weight, which leads to increased stress on the lower back, intestines and vena cava, which can lead to a deterioration in the supply of blood and oxygen to cells and tissues.
As a result, dizziness, numbness of the extremities, decreased blood pressure, deterioration of blood flow in the kidneys and placenta, and other negative consequences, including discomfort for the unborn baby, are possible.
Throughout pregnancy, experts recommend giving preference to a position on the left side, which is most favorable for good blood flow and a complete supply of oxygen to all internal organs, and it is especially important that in this position the baby receives all the necessary substances in full.
Unlike the position on the right side, the liver will not be compressed and blood circulation in the pelvis will not be blocked, which means that after sleep the body will feel as rested as possible.
To reduce discomfort during sleep, it is additionally recommended to use small soft pillows. They can be placed under the stomach and knees. There are also special pillows for pregnant women, designed taking into account the physiological characteristics of the expectant mother.
What to pay attention to
In order to understand how important it is to choose the right sleeping position, you should know the body's rest mechanism. In a sleeping state, the brain continues to work actively, for which it needs a good supply of blood and oxygen. These resources enter the brain through the carotid and vertebral arteries.
If these arteries are compressed due to incorrect posture, these processes are blocked and the brain does not receive the necessary nutrition. If two paired arteries are pinched, the disruption of blood supply can be so severe that it can lead to oxygen starvation of the brain cells.
Correct body position during sleep
There is a risk of dysfunction, and prolonged lack of nutrition and oxygen supply can lead to serious changes in the functioning of the brain, affecting intelligence and memory. Therefore, the posture in which a person is is very important for his health.
It is important to choose the right pillows when sleeping. It should not be too large; the position of the vertebrae while lying down should be the same as in a standing position. The pillow should be sized so that your shoulders are below its level and rest on the mattress.
