We usually talk about three sleeping positions, namely: supine position, lateral position (left lying, right lying, curled up sleeping) and prone position.

1, sleep on your back

The contact area between the body and the bed is the largest, the body is the most relaxed, and the blood circulation between the body and the brain is better.

However, it is not recommended for the elderly, people with small chin, fat tongue, low soft palate and thick uvula (that is, edema or congestion of uvula) and obese people to sleep on their backs, because muscle relaxation and tongue muscle relaxation will lead to upper airway stenosis, aggravate snoring or cause snoring.

Step 2 sleep on your side

It can prevent the soft tissue of pharynx and tongue from falling back and reduce the pressure of fat tissue of neck and chest on airway.

Lying on the left side will make the left arm tired, press the heart and have a slight effect on blood circulation. People with heart disease are advised not to sleep like this.

Lying on the right side will also make the arm tired, but it will be much better than the left side. Because there is no pressure on the heart, the functions of the heart, lungs and gastrointestinal tract will not be affected, the muscles can relax and the lungs can breathe naturally, so it is the best sleeping position.

Step 3 sleep on your stomach

The contact area between the body and the bed is the largest, so breathing will be smoother and blood circulation will be promoted. However, a special bed, such as a massage table, should be equipped to make the tongue fall under the action of gravity and reduce the obstruction of the tongue root to the airway.

After reading these, do you know which sleeping position is more suitable for you?

Therefore, it is suggested that except for special diseases, the best sleeping position is right sleeping, followed by supine sleeping, and finally left sleeping. Because sleeping on the right side can reduce the sagging of the soft tissue of the pharynx and tongue, avoid blocking the airway, prevent neck fat from causing pressure on the upper airway, and make breathing as smooth as possible during sleep.

But don't force yourself to change immediately because you think you sleep on the right, which will affect the quality of sleep. You can choose a comfortable sleeping position according to your own situation, or you can slowly change your sleeping position.

Seeing this, some people may ask, which posture should patients with cervical spondylosis choose to sleep? Don't worry, let's talk.

How should special people choose their sleeping positions?

Cervical spondylosis crowd

It is suggested that in pain or recovery period, supine sleep should be the main method, and at the same time, a mattress with moderate hardness and structural zoning pillows should be selected to support the neck, relieve pain and help repair.

Scoliosis crowd

According to the specific situation, if the lateral bending is not serious and there is no pain, you can choose to sleep on your side, and at the same time, you can match the appropriate mattress and pillow to try to keep your body's center of gravity balanced.

If scoliosis is severe and accompanied by pain, you should seek medical advice in time and keep a comfortable sleeping position under the advice of a clinician.

Insomnia crowd

This kind of people's sleep quality is poor, so it is recommended to find a comfortable sleeping position and sleep on the right side when sleep improves.

Snoring crowd

It is recommended to sleep on the side, preferably on the right side, to avoid supine, to prevent the tongue muscle from sagging after relaxation, which will narrow the upper airway and aggravate snoring.

Lumbar vertebra disease population

During the period of illness and pain, it is recommended to choose a lumbar pad, sleep on your back as much as possible, and keep the spine in a relatively normal physiological curve. If you are in the recovery period, you can sleep on your right side without pain.

In life, many people don't know what's wrong with their spine. So how do you evaluate yourself?

How to judge whether there is something wrong with your spine?

Generally speaking, spinal problems mainly refer to the problems of cervical vertebrae and lumbar vertebrae.

cervical spondylopathy

Cervical pain, arm numbness, limb weakness, limited neck movement, except for occasional heavy physical labor and other accidents.

If you have these symptoms at the same time, and they are slowly formed for a long time, you can basically judge that it is cervical spondylosis. Please go to the hospital for further examination and diagnosis.

Lumbago, radiation pain of lower limbs, numbness of lower limbs, cold feeling, intermittent claudication, the spine slowly feels sideways, and the waist always feels uncomfortable when sleeping.

If there are more than three symptoms at the same time, and they are slowly formed for a long time, it can basically be judged as lumbar spondylosis, and it needs to go to the hospital for further examination and confirmation.

What should I pay attention to when sleeping?

Try to sleep on the right side before going to bed. After falling asleep, it doesn't matter what kind of sleeping position, as long as it doesn't hurt to get up the next day. Of course, you can also use structural pillows or mattresses to help maintain a good sleeping position.

Generally, the height of the pillow is about half of my shoulder width, and the pillow is under my neck; You can choose a mattress with moderate hardness.

In short, it is recommended that people without diseases choose to sleep on the right side. Special people can adjust their sleeping position according to their own situation, and they can also use pillows and mattresses to ensure a good sleeping position.