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The Best (and Worst) Positions for Sleeping We already know the best position for having sexy dreams, but what about regular old Zzs? Turns out certain sleep styles can provide all kinds of overall health benefits (besides feeling well-rested). Switching to a new position can help prevent wrinkles, snoring, neck pain, and acid reflux. Read on to learn how hitting the hay can reap legit health benefits. Bed Basics — Your Action Plan Back Pros: Many doctors agree that back is best. Snoozing in savasana pose is a boon for spine and neck health, because the back is straight and not forced into any contortions. And back sleeping is great because it helps the mattress do its job of supporting the spine. In a perfect (and kind of uncomfy) world, everyone would sleep on their backs without a pillow, as this position leaves the neck in a neutral position. Using too many pillows can also make breathing more difficult. Back sleeping is also a winner for the more cosmetically inclined. Spending all night with the face out in the air — and not smooshed up against a pillow — leads to fewer facial wrinkles [1]. Ladies can expect perkier breasts after sleeping in this position, too, because support from the torso ensures that nothing is, erm, sagging. Cons: Instances of snoring and sleep apnea are much more frequent when a person is sleeping in the supine position. In fact, back sleeping is so closely linked to sleep apnea that doctors prescribe side sleeping as a treatment for the condition [2]. That’s possibly because when we sleep on our backs, gravity forces the base of the tongue to collapse into the airway, which obstructs breathing and also creates oh-so-pleasant snoring noises that keeps the neighbors up at night. It’s also worth noting a supported spine doesn’t always necessarily mean a good night’s sleep. A study comparing the sleep habits of good sleepers and poor sleepers noted the people with worse-quality sleep spent more time on their backs than the good sleepers [3]. Side Pros: Side sleepers, unite! Whether they’re curling up in the cozy fetal position or lying straight on one side, the vast majority of people report sleeping on their sides (although everyone is unconscious during sleep, this information can never be entirely accurate). Doctors encourage sleeping on the left side during pregnancy because it improves circulation to the heart, which benefits both mom and baby. Side sleeping is also a pregnancy winner because sleeping on the back puts pressure on the lower back (which can lead to fainting) and stomach-sleeping is impossible for obvious reasons [4]. For those not expecting, sleeping on the left side can also ease heartburn and acid reflux, making it easier for people with these conditions to fall asleep. Cons: Here’s the bad news — sleeping on the left side can put pressure on the stomach and lungs (alternating sides often can help prevent organ strain). And as almost all side-sleepers know well, this position can result in the dreaded squished-arm-numbness. Snuggling into bed with the arm behind the head is a common sleep position, but it may adversely affect muscles and nerves. Resting the head (or the whole body) on a single arm can restrict blood flow and press down on the nerves, which results in “rubber arm” or painful pins and needles. In this position, the shoulder supports a lot of the body’s weight, which can constrict the neck and shoulder muscles [5]. Stomach Pros: Stomach sleeping eases snoring and some cases of sleep apnea, but that’s pretty much the only good thing about going belly-down at night. Cons: Resting on the tummy is widely regarded as the worst sleeping position. It flattens the natural curve of the spine, which can lead to lower back pain. Sleeping all night with the head turned to one side also strains the neck. If this is the preferred position, try using pillows to gradually train the body to sleep on one side. Lower back twinges? Try sticking a pillow under the hips and lower abdomen to give the bottom of the spine a boost. The Takeaway Regardless of health benefits, people sleep in the position they find most comfy. Experimenting with different sleep positions won’t do any harm, so feel free to try each position for a few nights and see which is the best fit. Whether it’s back, side, or stomach, people tend to wake up in the position that their bodies naturally snooze in. Unless a doctor specifically recommends switching, it’s probably best to keep doing what feels right. This article has been read and approved by Greatist Experts Phillip Page and Eugene Babenko. What’s your go-to feel-good sleep position? Share your story in the comments below or tweet the author @SophBreene. Works Cited - The influence of the sleeping on the formation of facial wrinkles. Poljsak B, Godic A, Lampe T, Dahmane R. J Cosmet Laser Therm. - Effect of sleep position on sleep apnea severity. Cartwright RD. Sleep. - Sleep positions in the young adult and their relationship with the subjective quality of sleep. De Koninck J, Gagnon P, Lallier S. Sleep. - When it comes to pregnant women sleeping, is left right? Farine D, Seaward PG. Department of Obstetrics and Gynaecology, Mount Sinai Hospital, University of Toronto, Toronto ON. J Obstet Gynaecol Can. - Sleep position and shoulder pain. Zenian J. Med Hypotheses. Epub 2009 Dec 24.⤴ Latest Greatist HEALTH SITE LIKE THIS. LEGIT Seriously, we cite every fact with a scientific study! FUN Once we put a Shake Weight to the test... REAL We help you find what healthy means to you.
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Autor: Irena Dujmušić Matrix World San je vrlo važan za naše zdravlje, stoga bi svatko trebao imati osiguran odmor koji okrepljuje. Za to nam je potreban kvalitetan ležaj, te dobar jastuk. No isto tako je važno u kojem položaju spavamo. Pogledajmo koje su sve pozicije spavanja i što one čine našem tijelu. Na leđima s rukama uz bokove Spavanje na leđima s rukama na boku se općenito smatra najboljim položajem za spavanje za zdravlje kralježnice, korisno je i za vrat, također, dok god ne koristite previše jastuka. No, spavači na leđima imaju tendenciju da će hrkati više od onih u bilo kojem drugom položaju, a i apneja za vrijeme spavanja je čvrsto povezana sa spavanjem na leđima. Na leđima, uzdignutih ruke Ovaj takozvani položaj “zvijezde”, stav je također dobar za leđa. Bez obzira imate li ruke oko jastuka ili ne, spavanje na leđima također može pomoći u sprječavanju stvaranja bora lica i akni. Međutim, ovaj položaj također može dovesti do hrkanja i problema s dizanjem želučane kiseline. Osim toga, uzdignute ruke mogu staviti pritisak na živce u ramenima, što dovodi do boli. Spavanje na trbuhu Spavanje na trbuhu može poboljšati probavu, no ako niste razvili tehniku disanja kroz jastuk, to će dovesti do okretanja glave u jednom ili drugom smjeru, što može stvoriti pritisak na vrat. Spavanje s licem prema dolje također može uzrokovati bolove u leđima, jer krivulja kralježnice nije podržana. Fetalni položaj Sklupčano spavanje u položaju fetusa, sa sastavljenim koljenima i bradom prema dolje može biti ugodno, no nije najbolja pozicija za leđa i vrat. Ovaj položaj također može ograničiti duboko disanje. Smatra se da je spavanje poput fetusa,dobro za one koji imaju problema s hrkanjem, a također je prikladan položaj za trudnice. Spavanje na boku, ruke sa strane Kada spavate na boku s obje ruke uz tijelo, kralježnica je najbolje podržana u svojoj prirodnoj krivulji. To definitivno može pomoći smanjiti bol leđa i vrata, a također smanjuje apneju za vrijeme spavanja. No spavanje postrance može pridonijeti starenju kože zbog gravitacije, što znači pojavu bora lica i opuštene grudi. Spavanje na boku, ruke udaljene od tijela Ovaj stav ima iste mnoge prednosti spavanja na boku s rukama uz tijelo. Međutim, bilo koje spavanje na boku može uzrokovati bol u ramenu i ruci zbog ograničenog protoka krvi i pritiska na živce, što može biti pogoršano kod onih koji imaju svoje ruke ispred sebe. Spavanje na desnom ili lijevom boku Spavate li na desnom ili lijevom boku također čini razliku. Spavanje na desnoj strani može pogoršati žgaravicu, a spavanje na lijevoj strani može staviti pritisak na unutarnje organe kao što su jetra, pluća i želudac (istovremeno umanjujući refluks kiseline). Za trudnice, liječnici obično savjetuju spavanje na lijevoj strani, jer to može poboljšati cirkulaciju prema fetusu. Podmetanje jastuka Bez obzira koji vam je položaj za spavanje draži, bolji noćni odmor možete dobiti uz pomoć podmetanja jastuka. Spavači na leđima mogu umetnuti mali jastuk ispod luka leđa, bočni spavači mogu staviti jastuk između koljena, a spavači na trbuhu mogu staviti jastuk ispod svojih bokova kako bi podržali zglobove i omogućili bezbolno opuštanje. Umetanje jastuka je osobito korisno trudnicama. Prema istraživanju stručnjaka za spavanje, dr. Chrisu Idzikowski, određeni položaji govore nešto i o vašoj osobnosti. Tako se za položaj fetusa predlaže da ste “tvrdi” izvana, a “mekani” iznutra. Otprilike 41% ljudi od njih 1000 spava u ovom položaju, te dvostruko više žena od muškaraca. Prema istom istraživanju, ako spavate kao klada, barem položajno, društvena ste i otvorena osoba, te možda malo naivna. Suprotno tome, ljudi koji spavaju boku s obje ruke ispred mogu biti sumnjičavi i cinični. Oni koji spavaju u položaju zvijezde bi trebali biti dobri prijatelji, spremni saslušati i pomoći. Bez obzira u kojem položaju spavali, jasno je da vam za normalno dnevno fukcioniranje treba kvalitetan san, te ukoliko vam manjka istog, jasno je da će se to odraziti i na vaše zdravlje i ponašanje. Ukoliko patite od nesanice, u tome vam mogu pomoći prirodne forme melatonina, o čemu više možete čitati ovdje, a kako obrnuti život, odnosno kako rad noću utječe na vaše zdravlje saznajte ovdje. Reference: 8 Sleeping Positions and Their Effects on Health