- Advantages and disadvantages of each position
- 1. Sleeping on your back
- 2. Sleeping on your stomach
- 3. Sleeping on your side
- What to avoid at bedtime
The best position to sleep is on the side because the spine is well supported and in a continuous line, which fights back pain and prevents spinal injuries. But for this position to be beneficial, 2 pillows must be used, one on the neck and the other between the legs.
On average, a night's sleep lasts 6 to 8 hours, so it is important that during this period of rest the joints, especially the spine, are not overloaded. In addition, the sleeping position influences snoring, reflux and favors even wrinkles.
Advantages and disadvantages of each position
1. Sleeping on your back
Sleeping on your back with a pillow supported favors the anteriorization of the head, which ends up favoring the hunchback posture. It can also cause pain in the bottom of the back because the lower back ends up being pressed. This position also favors snoring and sleep apnea because the tongue slides back and makes it difficult for air to pass through the throat.
When it might be a good option: if there is pain or changes in the shoulder, if you are being treated with anti-wrinkle creams at night, if you have a sore on your face. When placing a pillow not only on the neck, but also on the back, it can be useful to lie back, which facilitates breathing, in case of flu, for example. Placing a thin pillow under the neck and a pillow under the knees also helps to improve the position of the spine.
2. Sleeping on your stomach
Sleeping on your stomach is one of the worst positions for the neck, because for this to become a comfortable position the person needs to support the head on the back of the hands, and turns the neck to the side. In addition, this position rectifies the entire spine, disregarding its natural curvature, which usually causes back pain.
When it may be a good option: When placing a thin and soft pillow under the abdomen, the spine is better supported, but it is not recommended to sleep all night in this position to protect the spine. Sleeping on your stomach can be indicated when you cannot lie on your side due to hip pain, for example.
3. Sleeping on your side
This is the best position to protect the spine, but for it to really be relaxing it is good to put a pillow on the neck and a thin one between the legs, with these adjustments the spine maintains its natural curvature and is fully supported, causing no damage to the spine.
In addition, when sleeping on the left side, food can pass through the intestine more easily, which favors digestion, in addition to improving blood circulation and the functioning of the immune system.
When it can be bad: Sleeping on your side with a very high pillow, without a pillow around your neck or between your legs also harms your spine and therefore can be bad. It is also not indicated that the pregnant woman sleeps on the right side, choosing to always sleep on the left side, because the blood flow to the baby continues to flow more constantly. The fetal position, where the person lies on his side and is all curled up, is also not the best option because the shoulders are very forward, as well as the head, and the person is more likely to be hunchbacked.
Each person is used to sleeping in a different way and it is not a problem to try other positions, as long as they feel comfortable. Varying your positions during the night is also a good possibility to wake up more rested and without pain in your spine or neck, however whenever you feel uncomfortable you should change your position, but always taking care to keep your spine well supported throughout the night, or at least most of the morning.
Check out these and other tips in the following video, which teaches the best sleeping positions:
What to avoid at bedtime
People with knee, hip or shoulder problems should avoid sleeping on the side of the injury. To avoid sleeping on that side unconsciously during the night, you can place a pillow on the side of the injury, to make it difficult to change position to that side or place an object in the pocket of your pajamas, such as a ball for example, on the side where locates the lesion.
If possible, a large bed should be chosen, especially for sleeping as a couple, because it allows more space to adjust the posture and avoid pillows that are too high. Know the best mattress and pillow to sleep better.
In addition, one should never sleep sitting on a chair or lying on a sofa, because it is difficult to sleep in the correct position.
