Analysis of the advantages and disadvantages of which sleeping position is the healthiest
4hw.org: what kind of posture do you have when you sleep? In daily life, there are various sleeping postures, and everyone likes different postures. Do not look down on sleeping postures, which not only directly affect people's sleep quality, but also affect people's health. Let's take a look at it together!
Experts interpret the advantages and disadvantages of five sleeping positions
Different sleeping positions play different roles, some of which can be used for health care and some of which affect health. The advantages and disadvantages of these five sleeping positions are as follows.
I. recuperative side lying
Benefit: prevent gastroesophageal reflux.
Disadvantages: increase wrinkles.
Experts comment: Jim Middleton horn, Professor of sleep research center at Loughborough University, UK, said that lying on the left side helps reduce gastroesophageal reflux, promote digestion and prevent heartburn. Lying on the right side will not oppress the heart, suitable for people with cardiovascular and cerebrovascular diseases. However, Dr Denis Middleton Wolff of the British Association of cosmetologists and Dermatologists said that lying on one's side can cause too much pressure on the nose and lips and increase the smile lines (wrinkles on the corners of the mouth and eyes).
Suggestion: if there is no improvement in heartburn and dyspepsia after lying on the left side, the pillow can be slightly raised to help prevent gastroesophageal reflux. A softer silk pillow helps reduce wrinkles, Dr Wolff said.
II. 'zombie' supine
Benefit: good for arthritis.
Disadvantages: this sleeping posture is very dangerous for some people with asthma, snoring, sleep apnea and poor heart. It must be avoided.
Expert comments: according to Sami middot Margo, a physiotherapist, supine is suitable for patients with arthritis and joint pain, and it is also the most beneficial for male reproductive system health. However, supine can aggravate snoring and sleep apnea, especially in obese adults. Dr David Middleton Eccleston, a sleep specialist in Birmingham, said that lying on your back is more likely to reduce blood flow and oxygen carrying capacity, which is extremely detrimental to people with cardiopulmonary disease.
Suggestion: the pillow with strong point is the best choice for those who prefer the supine position to avoid neck and shoulder pain caused by too much pressure on neck and upper part of spine. Snorers can put a pillow on their back to help change their sleeping posture.
III. "spoon" sleeping position
Benefit: reduce the pressure.
Disadvantages: causes pain.
Expert comment: Dr. James Middleton Cohen, an American neurologist and psychologist, said that the spoon shaped sleeping position with front and back side support really helps to close the relationship between husband and wife and reduce the psychological pressure. However, this sleeping position can cause joint and muscle pain in the spine, neck, arms, etc.
Suggestion: the sleeping requirements of husband and wife are not exactly the same, so the sleeping posture may be quite different. Therefore, it is necessary to select the soft hardness of bedding and keep a certain distance according to the actual situation.
IV. "fetal" sleeping posture
Benefit: relieve back pain.
Disadvantages: increased neck and neck pain and headache.
Experts comment: Sami middot Margo said that the most common fetal sleeping position helps to repair back pain and relieve the pressure on the intervertebral disc.
But if you take this sleeping position, do not put the pillow on too high or too low, or you will easily have head and neck pain when you wake up.
Suggestion: choose the right pillow to help prevent neck pain and headache. In the fetal position, keep the spine and neck in a straight line. In addition, you can put a pillow between your knees.
V. 'sunbathing' sleeping posture
Li: prevent snoring
Disadvantages: easy to cause molars and hand pain and numbness.
Expert comment: Dr. schneilson said that the sun bathing prone position helps prevent snoring. However, this sleeping position can aggravate the grinding of teeth at night. Because the pillow is too high or too low, this posture will increase the pressure on the neck and spine, increase the probability of nerve compression, so it is more likely to lead to upper body nervous system problems (especially in the elderly), said Dr. Manny middot bandwager.
Recommendation: Dr. Ike Les Don suggests that those who prefer prone positions should choose latex foam or spring mattress, which is more protective than ordinary mattress. Sami & middot; Margo says a pillow can also be placed vertically under the belly to relieve back pressure.
Which sleeping position is the healthiest
Turkish researchers recently reported in the journal Sleep and hypnosis that people with heartburn suggest lying on the left side, which will significantly reduce the symptoms, but may often have nightmares. 40.9% of the people who like to sleep on the left side often have nightmares, while only 14.6% of them like to sleep on the right side. Lying on the right side can effectively reduce blood pressure and slow down heart rate, which is beneficial for patients with heart disease. And lying on one's side, either to the left or right, helps clean up the body's' garbage ', thereby reducing the risk of Alzheimer's and neurodegenerative diseases. However, if you are pregnant, sleeping on your right side at the end of pregnancy increases the risk of stillbirth. Beauty lovers should lie on their back more often, UK plastic surgeon gerzel & middot Ansen told the daily mail that this is the best sleeping position for beauty sleep, because the face will not wrinkle due to pillow compression.
In addition, if you have back pain, it is recommended to lie on your back as well. However, lying on your back doubles the chances of snoring, sleep apnea, and is also thought to be a contributing factor to the aggravation of molars. Curling up in a baby like sleeping position can help relieve stress and anxiety and help you sleep well; however, if you have neck pain, this sleeping position will increase the pressure on the skull base joint and aggravate the symptoms. As for sleeping on your stomach, if you have enough food at night, it's a sleeping position to promote digestion. However, it is difficult to breathe when lying on your stomach. In the words of British orthopedic doctor Amy Middleton hope, sleeping on your stomach may be the worst sleeping position from the perspective of musculoskeletal science.
The harm of wrong sleeping posture
Sleeping on your stomach will oppress your heart
People who sleep on their stomach tend to drool. At the same time, if the chest is pressed flat on the bed, chest suffocation may occur. The biggest drawback of sleeping on your stomach is the pressure on your heart. If the time is too long, it may be because of obesity and other reasons. If the chest is pressed too much, it may affect the whole body's Qi and blood movement, resulting in heart discomfort, breathing difficulties and other situations. TCM believes that heart failure is caused by deficiency of Qi and blood. Therefore, a good breathing state should be ensured during sleep.
Sleeping curled up can hurt your neck and back
A survey shows that one in five people has suffered from back pain and neck pain in the past six months. The main cause of back pain or neck pain is poor sleeping posture. The most comfortable time for a person's back is when he stretches. Traditional Chinese medicine says that there will be deficiency syndrome if blood vessels are not smooth. Therefore, whether you are sitting, standing or lying down, you should do the most comfortable posture, and do not always bend your waist.
Looking up to the sky will hurt your lungs
When sleeping in this position, the opening part of the face is more upward, while the trend of Qi and body fluid is downward. For example, when sleeping, due to face up, saliva flowing into the trachea or tongue base falling, it is easy to snore or cough, or even cause qi stagnation, which has an impact on the operation of lung qi and blood, thus affecting the function of lung. Therefore, it is best to turn over and change the sleeping posture when sleeping.
Sleeping on the pillow and arm will block Qi and blood
Sleep with your arms on your back and stay still for a few hours. When you wake up, you will feel that your arms are not your own. You will feel paralyzed from your shoulders to your fingers. This is because the radial nerve of the upper arm is compressed, causing paralysis of the forearm, wrist and fingers. In sleep, our Qi and blood and breath gradually enter a stable and regular state. In deep sleep, if we sleep with our arms on our backs, our limbs will soon enter the paralysis period because of the blockage of Qi and blood, which cannot be adjusted.
Lying on one's side with cerebral infarction
Experts have investigated 2000 patients with cerebral infarction and found that more than 95% of them have such a sleeping habit. When they sleep, they sleep completely on their side and press half of their body. Such a sleeping posture will aggravate the blood flow disturbance and slow down the blood flow speed in the neck, which is very easy to accumulate and form thrombus at the arterial intimal injury site.
So, how to sleep better? Half lying is the best sleeping position. In the book of nourishing the nature of thousands of gold trees: "lying on one's side with knees bent is beneficial to people's strength, and it's better than lying on one's right side". It advocates "half lying on one's side", which can ensure the smooth flow of Qi and blood, the relaxation of the whole body and the access of the viscera.
Good sleeping posture can eliminate fatigue and nourish spirit. It is impossible for a person's posture to remain unchanged in sleep. In order to find the most comfortable sleeping position, you have to turn over several times in a night. You'd better relax yourself and sleep comfortably.