The best sleeping position is sideways because the spine is well supported and in continuous line, which combats back pain and prevents spinal injuries, but for this position to be beneficial 2 pillows must be used, one on the neck and the other. between the legs.
On average, a night’s sleep lasts 6 to 8 hours, so it is important that during this rest period the joints are not overloaded, especially the spine, in addition, the position of sleep influences snoring, reflux and it even favors wrinkles.
- Sleeping on your back with a sustained pillow promotes the before of the head.
- Ultimately promoting an irregular posture; In addition.
- It can cause pain in the back of the back because the lower back ends up pressed; this position also promotes snoring and sleep.
- Apnea when the tongue slides back and makes it difficult for air to pass through the throat.
When this may be a good option: if there is pain or changes in your shoulder, if you’re treated with anti-wrinkle creams at night, if you have a sore on your face, by placing a pillow not only on your neck, but also on your back, it can be helpful to lie down, making it easier to breathe, for example, in case of the flu. Placing a very thin pillow under your neck and a pillow under your knees also improves the position of your spine.
Sleeping face down is one of the worst positions for the neck, because for it to become a comfortable position, the person must rest his head on the back of the hands and turn the neck to one side, in addition this position corrects the entire spine, regardless of its natural curvature, which usually causes back pain.
When this may be a good option: when you place a thin, soft pillow under your abdomen, the spine is better supported, but it is not recommended to sleep overnight in this position to protect the spine, it may be indicated to sleep face down. when it is not possible to lie on your side, for example, due to hip pain.
This is the best position to protect the spine, but to be really relaxing, it is good to place a pillow around the neck and a thin pillow between the legs, with these adjustments the spine retains its natural curvature and is fully supported. , without causing damage to the spine.
In addition, by sleeping on the left side, food can more easily pass into the intestine, which promotes digestion and improves blood circulation and immune system functioning.
When this can be bad: Sleeping sideways with a pillow too high, no pillow around the neck or between the legs also damages the spine and therefore can be bad. It is also not indicated that the pregnant woman sleeps on the right side, choosing to always sleep on the left side, as blood flow to the baby continues to flow more regularly. The fetal position, where the person is lying on his side and curled up, is also not the best option because the shoulders are too far ahead, as well as the head, and the person is more likely to have potholes.
Each person is used to sleeping differently and it is not a problem to try other positions, as long as they feel comfortable, changing position during the night is also a good opportunity to wake up more rested and painless in the spine or neck, however, whenever you feel uncomfortable, you should change position, but always making sure to keep the spine well supported throughout the day. at night, or at least most of the morning.
Check out these and other tips in the video below, which teaches you the best sleeping positions:
People with knee, hip or shoulder problems should avoid sleeping on the side of the injury. To avoid sleeping on this side unconsciously during the night, you can place a pillow on the side of the wound, to make it difficult to change position on that side. or place an object in your pajamas pocket, such as a bullet, on the side where the injury is located.
If possible, choose a queen-size bed, especially for couples’ sleep, as it leaves more room to adjust posture and avoid too high pillows. Discover the best mattress and pillow to sleep better.
Also, you should never sleep sitting in a chair or lying on a sofa, as it is difficult to sleep in the right position.