Everyone will have less sleep when they are old. The time of sleep is about six hours, so the quality of sleep should be guaranteed. Otherwise, it is very easy to have diseases of the old. Many people have poor quality, which is caused by their sleeping posture. Which sleeping posture do they have?
Advantages and disadvantages of five common sleeping positions PK:
1. Lying on the left side
British gastroenterologist said that "the symptoms of heartburn tend to become more serious at night, although we have not yet understood the exact principle, but when people take the left lying position, the symptoms are significantly reduced. At present, it is speculated that this position makes the internal organs in one line, which helps to significantly reduce the gastric acid flowing into the esophagus, thus reducing the pain from the heartburn tropics." Therefore, the stomach is not timely, please choose the left lying position.
Meanwhile, a study from the University of Izmir in Turkey found that 40.9% of people who sleep on their left side often have nightmares, while only 14.6% of people who sleep on their right side have nightmares. Therefore, if you feel tired and nervous, you should avoid sleeping on your left side.
2. Supine
For long-term back discomfort, it is recommended to lie on your back and put pillows under your head and knees to make your spine in a straight line, which can relieve back pain, or at least make you sleep relatively comfortably for one night. When lying on the back, the face is relaxed and ventilated, which is very good for facial skin to maintain vitality.
However, some studies have found that when lying on the back, the tongue falls to the back of the mouth due to the gravity of the earth, making the respiratory tract narrower, which will double the probability of snoring and apnea compared with lying on the side, and also cause serious health problems such as daytime sleepiness, high blood pressure, diabetes and depression.
Therefore, people who have snoring and apnea should avoid lying on their back as much as possible.
3. Fetal sleeping position
British orthopedic experts often use fetal sleeping position, "when the body is curled up into fetal sleeping position, the spine has enough flexibility, which is conducive to changing various sleeping positions at night." It can not only ensure that the body is relaxed enough, but also help relieve the pressure, especially for people who are stressed and feel tired physically and mentally.
But at the same time, the sleeping position of the fetus may aggravate the symptoms of neck pain. If you don't want to wake up with stiff neck or shoulder pain, use a relatively stiff pillow when sleeping in the fetal position, keeping the neck and spine in the same line. People with wide shoulders should have thicker pillows. People with back pain should have a pillow between their knees.
4. Right recumbent
The sleeping position on the right side will allow more space for the heart located on the left side of the chest, help to lower blood pressure, make the heart rate not so fast, and is beneficial to people with heart disease. Lying on the left or the right is also good for removing waste from the brain, spine and nervous system, and preventing dementia and other degenerative diseases.
However, lying on the right side in late pregnancy may cause stillbirth. Researchers at the University of Auckland in New Zealand studied 155 women who gave birth to dead babies and 310 women who gave birth to live babies, and found that sleeping on the right side reduced blood flow to the baby and increased the chance of stillbirth.
5. Prostrate
Using the prone position will make the internal organs in the ideal position, get enough rest, and promote digestion. In addition, the use of prone position can effectively prevent snoring, Hong Kong Shuren University also found that people who use prone position often have exciting dreams. But when lying on the prone, in order to facilitate breathing, the head must be turned to one side, which is easy to cause headache, neck stiffness, shoulder discomfort and other symptoms, and the pain will radiate to the arm.
Everyone will have their own favorite sleeping posture, which can effectively determine the quality of sleep. For the elderly, the sleeping time is very little, and the quality is very poor, which will cause the brain of the elderly to be in a state of fatigue for a long time, which is not good for the elderly.