1. Spinal support:
Whether the spine is effectively supported is one of the main factors affecting sleep quality.
A set of good bedding and correct sleeping posture can relax muscles, make the intervertebral disc (cartilage) absorb water, and make the spine work effectively during the day.
2. Local blood circulation:
When a certain part of the body is pressed when it touches the mattress, it will produce some metabolites that stimulate nerve circuits. The body will automatically change its sleeping position before these sleeping positions are painful. However, in some patients who need to stay in bed for a long time and are inconvenient to rotate, local blood circulation often leads to bedsores.
So most people change their sleeping positions about twenty times a night. A mattress that can fully support the body, but not too hard or too soft, helps to reduce the number of sleeping positions, thus improving the quality of sleep.
3. How to evaluate your mattress:
Because most of the weight of the human body is concentrated in the buttocks, the loss of this part of the mattress is also the highest.
Check your mattress for any dents. If yes, sleeping on your back will increase the pressure in front of the intervertebral disc, or sleeping on your side will increase the distortion of your waist.
Some mattresses increase the supporting force at the position of the disc bone; However, some mattresses containing temperature-sensitive active particles can evenly distribute the body weight throughout the mattress area.
Finally, a good pillow should be able to support the neck, keep the curvature of the cervical vertebra and the neutral position of the head.
4. Get enough sleep:
Sleep will change with age. For example, the elderly usually sleep for a short time; Change the sleeping position less often; Moreover, there are inertial sleeping positions (for example, sleeping to the right inertia may be due to reducing the weight of the liver and suppressing the stomach and lungs), and prone sleeping position is the least common.
Studies have shown that ordinary people usually need four REM sleep cycles every night to reorganize the memory system of the brain. Each cycle is 45 minutes.
So some people just need four hours' sleep. But ordinary people need six hours of sleep to fully rest their mental and physical functions.
5. What kind of sleeping position can give the spine the best support?
Most people have an inertial sleeping position. According to statistics, 65% people are used to sleeping on their sides, 30% people are used to sleeping on their backs, and 5% people are used to sleeping on their backs.
Generally speaking, sleeping on your back can provide the best support for your spine, because your body weight can be evenly distributed over a larger area. When there is enough support for the head and neck, sleeping on the side is also a good sleeping position. In other words, the neck should remain neutral when sleeping on the side.
Incorrect sleeping posture, such as prone sleeping, will increase the curvature of the lumbar spine, resulting in excessive compression of the small joints behind the spine and strain of the soft tissues (such as ligaments) in front.
Moreover, this sleeping position will make most of the weight fall on the ribs and intestines, thus compressing the diaphragm and lungs and affecting breathing.
On the other hand, the neck must be twisted sideways to keep breathing smooth, which increases torsion and flexion and is easy to cause trauma.
If you still have spinal pain or other physical pain after following the above suggestions, you should consult a chiropractor for examination and treatment as soon as possible.
References:
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Our reporter reports that many people think that sleeping comfortably is enough and don't care much about sleeping position. Guo Xiheng, a respiratory doctor at Beijing Chaoyang Hospital, told reporters that there are four sleeping positions, and the choice of sleeping position varies from person to person. Especially those with hypertension, heart disease, stomach trouble and liver disease, we should pay more attention to choosing the correct sleeping position, otherwise it will not only affect the quality of sleep, but also aggravate the condition. At the same time, Dr. Guo also introduced the advantages and disadvantages of four sleeping positions. You can choose the corresponding sleeping position according to your physical condition.
1. Lie down on your back
It is understood that 60% people choose supine sleeping position, which is also the best public sleeping position recommended by doctors. Advantages: it does not oppress internal organs. Disadvantages: it is easy to cause drooping of the tongue base and hinder breathing. Not suitable for people: people who snore and have respiratory diseases.
lie prostrate
5% people choose to sleep on their stomachs. Advantages: the doctor pointed out that people who adopt this sleeping position will feel safe when sleeping, and it will also help to discharge foreign bodies in the mouth; At the same time, it is good for people with lumbar problems. Disadvantages: it oppresses the heart and lungs and affects breathing. People with heart disease, hypertension and cerebral thrombosis are not easy to choose prone.
Lie on the left side
Doctors believe that this sleeping position is easy to make people toss and turn during sleep, leading to unstable sleep. Moreover, because the human heart is located on the left side of the body, lying on the left side will oppress the heart, so it is a very unhealthy sleeping position. Advantages: No disadvantages: it is not easy to lie on the left side when the heart and stomach are compressed, especially for patients with gastropathy, acute liver disease and gallstones.
Lie on your right side
25% people sleep with their faces to the right. Advantages: it will not oppress the heart, and sleep has a sense of stability. Disadvantages: it affects the right lung movement and is not suitable for patients with emphysema.