lie on one's back
Advantages:
Relieve low back pain, and the body part of the spine is straight.
Helps care for the skin. Relax facial skin; Isolate the contact between face and pillow, and reduce the interference of bacteria, mites and dandruff.
Relieve the oppression of internal organs and chest.
Disadvantages: the root of the tongue will press the pharynx due to gravity, causing snoring and even sleep apnea.
Lie on the left
Advantages:
Relieve stomach discomfort. The symptoms of heartburn will become serious at night, and this posture helps to significantly reduce the flow of gastric acid into the esophagus and relieve the pain of heartburn.
Go to sleep.
Breathe comfortably and reduce snoring.
Suitable for pregnant mothers in the middle and late pregnancy.
Disadvantages: pulling facial skin produces wrinkles.
Lie on the right
Generally speaking, lying on the right side is the most recommended sleeping position for everyone.
Advantages:
It is good for the heart, helps to lower blood pressure and stabilize the heartbeat.
Protect the brain. It is beneficial to remove the "waste" in the brain, spine and nervous system and prevent degenerative diseases such as dementia.
The air intake in both lungs is the largest.
Disadvantages:
Squeeze your face. For growing children, if you keep a sleeping position all the time, it is easy to cause left-right asymmetry in your face.
Curled type
Advantages: Relieve physical stress. Ensure that the body is relaxed enough, suitable for people who are stressed and feel physically and mentally exhausted.
Disadvantages:
Muscle strain. Curling will overstretch the back.
Stress on the back, head and neck, habitual hunchback.
Restrict the diaphragm in the body and hinder breathing.
Sleep on your stomach
This is the worst sleeping position, which is not recommended at any time.
Disadvantages:
Physical pain. In order to breathe smoothly when lying prone, you must turn your head to one side, which may easily cause symptoms such as headache, stiff neck and shoulder discomfort.
Bending and dislocation of spine.
Increase muscle and joint pressure.
Chest and breast compression.
Poor breathing.
Each of the nine diseases has its own sleeping position.
Explanation of sleeping position of disease
Lie on your side with low back pain.
Lying on your side, put the U-shaped full-body pillow between your knees to support your body weight and help your arms feel more comfortable.
Cervical spondylosis,
protrusion of the lumbar intervertebral disc
Both supine and lateral lying will aggravate vertebral artery spasm and even affect blood supply to the brain. It is recommended to lie on your back.
Lying on one side with a nose disease
Patients with nasal septum deviation and nasal polyps should fall asleep on the side without nasal polyps, so as to keep the air flow in the mouth and nose unobstructed and avoid dizziness and dry throat in the morning.
Stomach disease lying on the left side
It is beneficial to food digestion, and relieves the symptoms of acid reflux and heartburn in some patients with gastropathy and gastroesophageal reflux.
Varicose foot elevation
Raise your feet to a height slightly higher than your heart in a horizontal position, which is helpful to promote blood to return to your heart and avoid venous congestion of lower limbs.
Coronary heart disease lying on the right
Reducing the blood return of inferior vena cava is beneficial to heart rest.
Heart failure, lying and sitting.
It can not only improve pulmonary blood circulation, reduce pulmonary congestion, but also increase oxygen intake.
Cerebral thrombosis supine
The pillow should be 5 cm high, neither too high nor too low. Ensure that the carotid artery is not oppressed and the blood supply to the brain is sufficient.
Classification of thoracic and pulmonary diseases
1. Patients with emphysema: lie on your back, put up a pillow and keep the respiratory tract unobstructed.
2. Asthma patients: when asthma attacks, you should not lie flat, but should lie half to relieve breathing difficulties.
3. Patients with hemoptysis: Lie on your side to prevent blood clots from blocking the bronchus and causing dyspnea.
Do a set of "sleep exercises" before going to bed.
Keisuke Yamayama, a Japanese sleep improvement guidance expert, pointed out that if you don't pay attention to your posture during the day, such as hunching over, it will also affect your sleep posture at night.
You can improve the discomfort caused by bad posture during the day through some small movements at ordinary times, and then improve the quality of sleep. ?
"w" movement:
This set of movements is designed to exercise the muscles of the back and arms, which helps to prevent hunchback and shoulders from leaning forward.
First of all, the feet are slightly wider than the shoulders, the arms are raised, and the elbows are at right angles to the shoulder height; Keep your elbows bent, tighten your arms toward the center of your back, then relax and do it 20 times.
Cat posture:
This set of movements can fully activate the spine and help adjust the spine, pelvis and lumbar spine.
First of all, lie prone on the floor, with your hands open shoulder width, your feet open pelvis width, and your head, trunk and buttocks in a straight line;
Inhale slowly, raise your head slowly, sink your waist, be careful not to shrink your shoulders, then restore your posture and repeat for 5~ 10 times;
Exhale, curl your body, turn your head inward, look at your navel, and then resume your posture. Repeat 5~ 10 times.
Waist twisting exercises:
This set of movements can relax the spine and pelvis, help the parasympathetic nerves to be active, and thus help you fall asleep quickly.
Lie on your back, feet together, arms straight, shoulders as close as possible to the ground; Bend the left knee 90 degrees, stretch it to the right, keep the posture for a moment, then do it on the other side, and repeat 5~ 10 times. ▲