Which sleeping position is best for health?

Sleep is the time when the body recharges and recovers. According to US National Institutes of Healthwe spend about 1/3 of our lives sleeping.

Sleeping position plays an important role in overall health and sleep quality. Most people have a favorite sleeping position.

Experts say there is no perfect sleeping position because each is beneficial for certain health problems. Besides, poor sleeping positions will lead to neck and shoulder pain, numbness in the arms, shoulders or stiff joints… negatively affecting sleep.

There are four common sleeping positions, each with slight variations. Understanding their pros and cons can help you have a good night’s sleep instead of waking up in the morning with body pain.

Lie on your side

Sleeping on your side is the most common sleeping position, according to Sleep Foundationwith more than 60% of adults preferring this position. This position is also fine National Council on Aging considered the healthiest.

According to Dr. Chester Wu, a sleep expert and psychiatrist, this position is ideal because it helps maintain a straight spine, reduces snoring and sleep apnea symptoms, and is beneficial for digestion. and cardiovascular health.

Lying on your left side improves blood flow and reduces stress on internal organs. People with acid reflux or who are pregnant may benefit from sleeping on their left side, while those with cardiovascular problems may prefer sleeping on their right side.

Lie on your stomach

Lying on your stomach is usually not a healthy position because it puts additional strain on the neck and spine. Lying this way can increase the risk of pain, according to Dr Sleep Foundation.

Only about 7% of adults sleep on their stomachs, according to the study News Medical.

Lie on your back

Lying on your back is often the healthiest position for the spine, which can help relieve chronic back or neck pain, according to Dr Mayo Clinic. This is a position that makes breathing easier because the face facing up allows the skin and diaphragm to fully expand, helping to relieve nasal congestion.

However, lying on your back also has disadvantages. Gravity pushes the tongue and soft palate toward the back of the throat, partially blocking the airway and causing difficulty breathing, leading to snoring.

Fetal position

The fetal sleeping position is lying on the side with the knees pulled up close to the chest. More than 4/10 people like this sleeping position, especially women, according to WebMD. This type of sleeping is good for people with back pain by reducing pressure on the spine.

Dr. Abhinav Singh, Director of the Indiana Sleep Center, advises not to do anything while lying in bed, just let the body regulate itself. However, you can control your environment and sleep hygiene habits to prepare for a good night’s sleep.

Here are some recommendations from sleep experts:

• Prioritize relaxation time before bed by meditating, taking a warm bath, reading a book or listening to soothing music.
• Create a cool, dark, comfortable and quiet sleeping space.
• Set consistent sleep and wake times.
• Use breathable sheets and pillowcases, which allow your body to radiate heat while you sleep.
• Avoid alcohol, food, caffeine and electronic devices before bed.
• Stretch before bed and in the morning to relax your muscles.