The first is the "recovery" aspect.
In favor of: preventing gastroesophageal reflux.
Disadvantages: increase wrinkles.
Expert comment: Jim Horn, a professor at the Sleep Research Center of Loughborough University in the UK, said that lying on the left side can help reduce gastroesophageal reflux, promote digestion and prevent heartburn. Lying on the right side will not oppress the heart and is suitable for patients with cardiovascular and cerebrovascular diseases. However, Dr. Dennis dennis wolf of the British Association of Cosmetic Dermatologists said that lying on your side would put too much pressure on your nose and lips, which would aggravate the laugh lines (wrinkles at the corners of your mouth and eyes).
Suggestion: If heartburn and indigestion do not improve after lying on the left side, the pillow can be slightly raised to help prevent gastroesophageal reflux. Dr. Wolf said that soft silk pillows can help reduce wrinkles.
Second, the "zombie" lies on his back.
Professor: It's good for arthritis.
Disadvantages: This sleeping position is very dangerous for some people with asthma, snoring, sleep apnea and bad heart, and must be avoided.
Expert comment: Physiotherapy expert Sammy Margo said that supine is suitable for patients with arthritis and joint pain, and supine is also the most beneficial to the health of male reproductive system. But lying on your back will aggravate the symptoms of snoring and respiratory sleep apnea, especially for obese adults. Dr David Aaker Reston, a sleep expert in Birmingham, said that lying on your back is easier to reduce the oxygen carried by the blood stream, which is extremely unfavorable to patients with heart and lung diseases.
Suggestion: People who like to sleep on their backs should choose strong pillows to prevent neck and shoulder pain caused by excessive pressure on the neck and upper spine. Snoring people can put a pillow on their backs to help them change their sleeping position.
Third, the "fetal" sleeping position.
Pro: Relieve low back pain.
Disadvantages: aggravated neck pain and headache.
Expert comment: Sammy Margo said that the most common fetal sleeping position helps to repair back pain and relieve the pressure on the spinal disc.
However, if you sleep in this sleeping position, don't put the pillow too high or too low, or you will easily have head and neck pain when you wake up.
Suggestion: Choosing a suitable pillow can help prevent neck pain and headache. In the fetal sleeping position, the spine and neck should be kept in a straight line. Besides, you can put a pillow between your knees.
Fourth, the "spoon-shaped" sleeping position
Pro: Reduce stress.
Disadvantages: causing pain.
Expert comment: Dr. James Cohen, an American neurologist and psychologist, said that the spoon-shaped sleeping position of lying on the front and back side really helps to bring the relationship between husband and wife closer and reduce psychological pressure. However, this sleeping position can cause joint and muscle pain in the spine, neck and arms.
Suggestion: The sleeping requirements of husband and wife are not exactly the same, so the sleeping position may be very different. Therefore, we should choose the hardness of bedding according to the actual situation and keep a certain distance.
Five, "sunbathing" sleeping position
Pro: Prevent snoring.
Disadvantages: it is easy to cause pain and numbness in molars and hands.
Expert comment: Dr. Schnarr Sen said that sunbathing in prone position helps to prevent snoring. However, this sleeping position will aggravate the night grinding. Dr Manny Bandwaj said that because the pillow is too high or too low, this posture will increase the pressure on the neck and spine and increase the probability of nerve compression, so it is more likely to cause upper body nervous system problems (especially for the elderly).
Suggestion: Dr. Ecclestone suggested that people who like to lie prone should choose latex foam or spring mattress, which can protect their spine better than ordinary mattresses. Sammy Margo said that you can also put a pillow vertically under your stomach to relieve the pressure on your back.
Which sleeping position is the healthiest?
Turkish researchers recently published a report in the journal Sleep and Hypnosis, saying that people with heartburn suggest lying on the left side, which will obviously relieve symptoms, but they are likely to have nightmares frequently. 40.9% people who like lying on the left often have nightmares, while only 14.6% people who like lying on the right. Lying on the right side can effectively lower blood pressure and slow down heart rate, which is beneficial to patients with heart disease. Moreover, sleeping on one's side, whether facing left or right, is helpful to clean up the "garbage" in the body, thus reducing the risk of Alzheimer's disease and neurodegenerative diseases. But if you are pregnant, lying on your right side in the third trimester will increase the risk of stillbirth. Beauty lovers should lie flat. Geselle Anson, a British plastic surgeon, told the Daily Mail that this is the best sleeping position for beauty sleep, because there will be no wrinkles on the face due to the squeezing of the pillow.
In addition, if you have low back pain, it is recommended to lie flat. However, supine posture will double the chances of snoring and sleep apnea, which is also considered to be the reason for the aggravation of molars. Curling up like a baby is good for relieving stress and anxiety and helping to have a good sleep; However, if your neck hurts, this sleeping position will increase the pressure on the skull base joints and aggravate the pain symptoms. As for sleeping on your stomach, if you are full at night, it is a sleeping position that promotes digestion. However, it is more difficult to breathe on your stomach. In the words of Amy Hope, a British orthopedic surgeon, from the perspective of musculoskeletal science, sleeping on your stomach may be the worst sleeping position.
The harm of wrong sleeping position
Sleeping on your stomach will oppress your heart
People who sleep on their stomachs drool easily. At the same time, if the chest is flat on the bed, it may be a depression in the chest. The biggest drawback of sleeping on your stomach is that it oppresses your heart. If the time is too long, it may be due to obesity and other reasons, and the chest compression is too heavy, which affects the blood circulation of the whole body, leading to heart discomfort and difficulty breathing. Chinese medicine believes that heart failure is due to deficiency of qi and blood. Therefore, it is necessary to ensure a good breathing state when sleeping.
Sleeping curled up will hurt the back of your neck.
A survey shows that in the past six months, one in five people has suffered from back pain and neck pain. The main cause of back pain or neck pain is poor sleeping posture. The most comfortable time for a person's back is when it is straight. Chinese medicine says that deficiency syndrome will appear if blood vessels are not smooth. Therefore, whether you are sitting, standing or lying down, you should do the most comfortable posture, and don't always bend over.
Lying on your back will hurt your lungs.
When sleeping in this position, the enlightened parts of the face are more upward, while qi and body fluid are downward. For example, when sleeping, because the face is facing upwards, saliva flows into the trachea or falls at the root of the tongue, which may easily lead to snoring or coughing, and even cause qi stagnation, which will affect the blood circulation of the lungs, thus affecting the function of the lungs. So it's best to turn over and change your sleeping position when you sleep.
Sleeping on your pillow will hinder your qi and blood.
Put your arms under the pillow and sleep. You won't move for hours. When you wake up, you will feel that your arm is not your own, and you will feel paralyzed from your shoulders to your fingers. This is because the radial nerve of human upper arm is injured by compression, which leads to paralysis of forearm, wrist and fingers. During sleep, our qi and blood and breathing gradually enter a stable and regular state. In deep sleep, if we put our arms on the pillow to sleep, and our limbs can't be adjusted because of qi and blood blockage, we will soon enter paralysis.
Lying on your side, you will have a cerebral infarction.
Experts surveyed 2000 patients with cerebral infarction and found that more than 95% of them have such a sleeping habit, sleeping completely sideways and half of their bodies pressed. This sleeping position will aggravate the blood flow disorder, resulting in slow blood flow in the neck, which is very easy to gradually gather in the injury of the intima of the artery and form a thrombus.
So, how can I sleep better? "Half-lying" is the best sleeping position. When Qian enters Fang Yao Daolin to nourish nature, he says: "Kneeling on one side can benefit people's strength, and it can overcome righteousness and restrain lying", and advocating "semi-lying on one side" can ensure smooth flow of qi and blood, relaxation of the whole body and access to viscera.
Good sleeping posture can eliminate fatigue and nourish the spirit. A person's posture can't stay the same during sleep. In order to find the most comfortable sleeping position, you should turn over several times overnight, and it is best to relax and have a comfortable sleep.