What does sleep position affect?
Do you often wake up in a bad mood?
Perhaps it's not you, but your mattress or incorrect sleeping position! It is enough to sit on an uncomfortable chair for half an hour for thoughts of unpleasant sensations to crowd out all other thoughts from your head. Now remember that we spend about 8 hours a day sleeping, and if all this time the body is in the wrong position, this can cause significant harm to the body. What specifically affects sleep position:
- blood supply to organs, including the brain;
- digestion,
- muscle regeneration,
- spinal condition,
- facial skin condition,
- on the lymphatic system.
Sleeping on your stomach
According to research, about 15% of people prefer to sleep on their stomach. Unfortunately, this sleep position can hardly be called healthy for the body. The main problem is the incorrect position of the spine and cervical spine, as well as excess pressure on the chest area and internal organs. As a result, instead of removing the load accumulated during the day, it is necessary, the body experiences additional discomfort.
Another negative factor is that a person actually has to sleep face down on the pillow. Because of this, swelling occurs on the face, the skin is compressed, which leads to the appearance of early wrinkles and aging of the skin. In addition, there is no support for the cervical spine, which can lead to unpleasant sensations in the neck in the morning and migraines.
We recommend that you avoid sleeping on your stomach and choose a sleeping position on your back or side. If you are not able to immediately give up this bad habit, choose mattress models with elastic fillings in the upper layers. An excellent solution would be to choose a mattress with a memory effect (MEMORY) in the composition.
How to reduce the negative impact on the body?
- Change your position a little. It is enough to bend one leg to take the load off the spine and reduce pressure on the internal organs.
- To avoid waking up in the morning with a swollen face and to avoid the premature appearance of wrinkles, choose anatomical pillows made from memory foam materials. They delicately follow every curve of your body without putting back pressure on your face. It is the squeezing of the facial skin that causes wrinkles to appear. Thanks to the unique property of memory foam, this can be avoided. The pillow should be low so that the cervical spine is in the correct position.
Stomach sleeping mattress
In order to reduce the negative impact of sleeping on your stomach, you should choose moderately soft or medium models with or without springs. But in order to get the full benefits of sleeping on an orthopedic mattress, it is better to choose sleeping on your back.
For sleeping on your stomach, the Sontelle Libre Roll 12 R, a medium-firm model with a micromassage effect, is suitable.
All mattresses for stomach sleepers
Why are some poses more of a health priority than others?
Each position has its pros and cons, but if you find it relaxing in a position that isn't the most scientifically ideal, then it's the best one for you.
So we're not going to judge you for eating peanut butter straight out of the jar, and we're certainly not going to judge you for sleeping on your stomach, as long as you're getting proper rest in that position.
But if you want to improve the quality of your sleep, we have some tips on how to choose the right position to get a good night's sleep.
Let's start!
Sleeping on your side
The number of people who prefer this position is very high and is about 63 percent. There are even several subtypes of this sleep position, including the fetal position (read a little more about it below), the log position, and on your side with your arms extended forward.
Benefits of sleeping on your side
Sleeping on your side is great for those who like to cuddle and talk at night. Which side is better to sleep on? To this question, scientists give a clear answer that it is better to sleep on the left side due to the peculiar arrangement of human internal organs. The benefits of sleeping on the left side of the body include improved digestion and circulation, and a reduction in heartburn symptoms. Side sleeping is recommended for people with obstructive sleep apnea, those who snore, and pregnant women. But which side to sleep on, the choice is yours.
Disadvantages of sleeping on your side
One of the biggest disadvantages of sleeping on your side is the numbness of your arm, which bears the weight of your body while you sleep. In addition, the consequences of an incorrect side sleeping position can include shoulder, hip and back pain if the spine, neck and hips are not in the correct position throughout the night. These problems can be avoided by sleeping on a quality mattress and using pillows while sleeping.
From an aesthetic point of view, sleeping on your side leads to wrinkles because your face is pressed into the pillow all night, and sagging breasts due to gravity.
How to sleep on your side
The secret to sleeping properly on your side is to keep your back as straight as possible while sleeping. If the spine is bent, it is tense. And if this happens over a long period of time (as during sleep or sedentary work, for example), it manifests itself in frequent pain.
A good mattress that will support the curved areas of your body, namely the neck and waist, will help solve this problem. Such a mattress is needed so that the muscles and ligaments of the back can relax and recover during sleep. To protect your back, it is important to maintain the correct body position during sleep, which will keep your spine straight throughout the recovery period.
5 tips for side sleepers
- Find a mattress that will support your body,
as the quality of the mattress will largely determine the quality of your sleep. If it is not possible to buy a new mattress, place small rolled towels around your neck and waist. This will help reduce the likelihood of pain after sleep. - The mattress should be as comfortable and soft as possible in the areas of the shoulders and hips, since these are the points on your body that experience maximum stress when sleeping on your side.
- Choose the right pillow. Pillows are important not only for your head and neck, but also for maintaining proper spinal alignment while you sleep. The pillow should support the natural curve of the neck, while the head should remain in a straight position, not sink into the pillow and not be higher than the rest of the body. Make it a rule that when sleeping on your side, your ears, shoulders and hips should be in a straight line.
- Change pillows until you find one that suits you. If you have broad shoulders, then the pillow should be appropriate. The wrong pillow size will strain your back, neck and shoulder muscles. The ideal pillow should always be comfortable, no matter how you sleep.
- Place a thin pillow between your knees. If the upper leg does not find the support point it needs, it will slide down, and the balance of the spine will be disrupted, and the tension on the hips and lower back will increase. To solve this problem, sleep with a small, thin pillow between your knees and bring your knees slightly toward your chest (not to be confused with the fetal position).
Embryo pose
The “embryo” position is very similar to the previous pose.
41 percent of the world's adult population prefer this sleeping position.
Benefits of sleeping in the fetal position
The obvious advantage of this position is that it does not require much space to sleep. Such people are considered to be sensitive and shy inside, but often have a very tough character. Plus, an adult curled up looks pretty cute.
The fetal position provides the same benefits as sleeping on your side, so this body position is considered a good choice for resting and restoring the body after a hard day at work.
Disadvantages of sleeping in the fetal position
If you bend too much while sleeping in this position and press your legs very close to you, you may experience lower back pain in the morning, since the spine is in an unnatural position for it.
How to sleep in this position
To sleep in the fetal position, lower your legs a little lower so your body is more upright. Place a small pillow between your legs that you hug throughout the night to relieve pressure on your back.
Sleeping on your back
If you like to sleep on your back, know that this position is most often recommended to prevent back pain in the morning.
Benefits of sleeping on your back
If you sleep on your back, it means your body is resting in its most natural position, and your arms, shoulders and legs are not compressed under the weight of your body or twisted in some weird position.
Disadvantages of sleeping on your back
Unfortunately, this sleeping position also has a number of disadvantages. It is not recommended for people suffering from snoring, since the force of gravity constantly tends to the tongue towards the back wall of the throat, which can only aggravate the situation. People suffering from sleep apnea should also avoid sleeping on their back.
Scientists also came to the conclusion that young people with sleep problems often sleep on their backs and do not get the best rest. not even speaking about. to get a good night's sleep.
How to get enough sleep on your back
If you have problems with snoring, either choose a different sleeping position, or change your partner, or use special anti-snoring devices or medications.
And don’t forget to find that perfect mattress that will ensure the correct position of the spine while sleeping.
Sleeping on your stomach
If you are a stomach sleeper, then you are part of the 7 percent of the world's population who fall into this group. They are often cheeky and outgoing people who don't like criticism, so we won't criticize you for sleeping in the least recommended position.
Benefits of sleeping on your stomach
Sleeping on your stomach reduces snoring and reduces the likelihood of apnea in some cases. Unfortunately, that's where the benefits end.
Is it possible to sleep on your stomach?
If you sleep on your stomach, this is, of course, great, but there is little good in it. When sleeping on your stomach, your head is always turned to one side and pressed against the pillow, which is often the cause of neck pain in the morning and in general. The spine, in turn, is in an unnatural position, which leads to lower back pain. What if you are also pregnant? There's nothing to say at all.
How to sleep on your stomach correctly
If you get healthy and quality sleep only in this position, then here are some tips that will help you sleep comfortably:
- Sleep on a thin and small pillow or without one at all;
- Place a pillow in the pelvic area so that the spine is in the correct shape;
- Do stretching exercises in the morning to relieve or relieve back pain.
On the back
One of the best sleeping positions, provided you sleep in the right sleeping position. The spine in this pose takes a neutral position. This allows him to get rid of the load accumulated during the day. At the same time, the muscles also rest - it’s not for nothing that athletes are recommended to sleep on hard models. Effective muscle rest promotes their accelerated regeneration.
The disadvantages of this position include snoring and an increased chance of experiencing sleep paralysis. It is also best not to sleep on your back if you suffer from sleep apnea. But these phenomena are quite rare. If you have not encountered them before, you can safely choose this position for night rest.
Mattress and pillow for back sleepers
Almost any mattress is suitable for sleeping on your back. The main thing is that it has orthopedic qualities. Even a soft mattress can support the body and especially the spine in the correct position. But when choosing a soft model, you should look at mattresses with an independent spring block. Preferably with a spring block no lower than S1000. When choosing between medium, moderately firm and firm mattresses, choose any mattress design.
Mattresses for back sleepers
Choosing the wrong pillow when sleeping on your back will lead to muscle tension and neck pain
It is better to sleep on your back on an orthopedic pillow with bolsters. These pillows have a special recess for the head. And the bolsters will support the cervical spine, relieving it of accumulated stress overnight. You can also choose an anatomical pillow with a classic shape, but not too high.
Sleeping pillow: how to choose
This process is no less important than choosing a sleeping position. If you sleep on your side, choose a pillow so that your head does not fall down or lie too high. Your head should remain parallel to the plane on which you sleep, and not at an angle to it. You should not have the desire to put your palm under your head. Therefore, pay attention to the density of the pillow - it should not be too flat, “thin” or, on the contrary, voluminous.
If you sleep on your back, do not put your shoulders on the pillow. In this position, the head may tip back - this will cause additional stress. At the same time, the head should not lean forward too much - this also affects blood supply. Again, the question is about the density of the pillow.
The pillow for sleeping should be such that the head remains at body level
Sleeping on your left side
Although it is not without its drawbacks, this sleeping position can be called the best! Resting on your left side has the following advantages:
- No heartburn. The stomach is located lower than the esophagus, so gastric juice cannot enter it.
- Improved digestion. First, it's all about simple gravity - food waste will more easily move from the large intestine to the colon, which makes bowel movements easier. Secondly, since the stomach and pancreas are shifted to the left side, it will be easier for them to perform their function because they will be in a natural position.
- The possibility of snoring and apnea in this position is minimized.
- Benefits for the lymphatic system. It flows into the thoracic duct, which is located on the left side. Sleeping on your left side makes it easier to remove toxins from your body.
- There is less chance of experiencing sleep paralysis compared to the supine position.
But this position also has disadvantages, which appear when choosing the wrong mattress hardness and pillow model:
- Firstly, there are creases on the face due to face contact with the pillow and earlier aging.
- Secondly, impaired blood flow in the shoulders and arms.
On the right side
Sleeping on the right side lacks almost all the benefits of sleeping on the left side. The only advantages that can be noted are the absence of snoring and breathing disorders during sleep. However, resting on your side can cause heartburn. The fact is that while sleeping on the right side, gastric juice can enter the esophagus, because it will be located higher. Obviously, if you like to sleep on your side, it is better to choose the left side.
Suitable mattresses and pillows for side sleepers
When sleeping on your side, you should avoid mattresses that are too hard (left picture). The optimal hardness is no higher than average (right picture). In the second case, the spine will be in a natural position
For this resting position, it is better to choose mattresses no higher than an average level of hardness with balanced orthopedic and anatomical properties. The body should “sink” a little into the mattress so that the spine takes an even position and the soft tissues are not compressed. A mattress that is too hard will cause misalignment of the spinal column and pain in the body - in the shoulder area and in soft tissues.
An example of a mattress for comfortable side sleeping. A thick top layer of soft latex is complemented by a hard layer of coconut coir. The center of the structure is the spring block.
The right mattress for side sleeping has an anatomical top layer about 3 cm high that adapts to the contours of the body. For example, natural latex, memory foam or natural soy. A rigid layer under the soft material, as well as a block of independent springs, are responsible for proper support of the spine during sleep.
All models for side sleepers
When choosing a pillow, it is better to pay attention to orthopedic models with bolsters. The largest cushion is made for sleeping on the side; it elastically supports the cervical spine. When resting on your side, your face comes into contact with the pillow, so it is better to choose models made of anatomical materials, as mentioned in the paragraph about sleeping on your stomach.
Diagnostics
Patients with suspected OSA are prescribed cardiorespiratory monitoring.
Cardiorespiratory monitoring records parameters of breathing and heart function during night sleep. The respiratory sensor allows you to diagnose the frequency and duration of breathing stops. The pulse oximetry sensor assesses the level of oxygen saturation in the blood. Electrocardiogram sensors establish the relationship between breathing disorders that occur during sleep and cardiac dysfunction.
Determining the severity of apnea is necessary to choose a treatment method
