Post by Lαrα on May 18, 2015 0:43:02 GMT -8
Everyone, im sure has their own sleeping position and would find it difficult to change it. I always sleep on my side but i know it isn't ideal..So how should we be sleeping?
It looks like the ideal is to sleep on our back and even better if it is without a pillow ( though i cant imagine sleeping without a pillow!). This is in regards to spine support but as with everything there may be other issues to be considered. For those with higher level injuries can we be sure that this could be detrimental in regards to breathing issues?
Advantage of Sleeping on your back:
''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. Plus back sleeping 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, however, can make breathing more difficult''.
''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 .
When we sleep on our backs, gravity forces the base of the tongue to collapse into the airway, which obstructs breathing and creates oh-so-pleasant snoring noises that keeps the neighbors up at night.
It’s also worth noting that 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
Sleeping on your Stomach:
Advantage: Stomach sleeping eases snoring and some cases of sleep apnea. It is suggested that those who suffer with Degenerative Disc Disease would benefit from sleeping on their stomach but with a pillow at the pelvis.
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.
Sleeping on your side
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 . 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 doze off.
It is also suggested that sleeping on the side curled up ( i sleep this way!) is meant to be better for those suffering from Spinal Stenosis! It is also preferable for those with Osteoporosis as it relieves pressure on the spine.
At the same time, 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 .