What is the best position to sleep in? Consequences of resting in wrong positions. Cushion position - should NOT be too high

We spend one third of our life in the sleep state. And what is very important, sleep is the time when the body is at rest. Breathing and heart activity slow down, muscles relax and consciousness turns off. But in order for the body to rest "one hundred percent", you need to sleep "according to science." The most important thing in this matter is the correct posture. So, we weigh the pros and cons of popular options!

Sleep on your stomach

Advantages

Sleeping on your stomach is easier. Therefore, this position is considered the most comfortable, but by no means the most useful.
Doctors believe that it is worth sleeping in this position if you experience discomfort in the digestive organs. Sleeping on your stomach helps reduce discomfort.

Unfortunately, this is where the benefits of sleeping on your stomach end and begin. limitations.

If we lie on our stomach, we turn our heads to the side. At this moment, one of the vertebral arteries is bent and compressed. Because of this, the blood supply to the brain is disrupted.
During sleep on the stomach, the lungs are not able to fully expand, the chest is compressed. This makes breathing difficult.
Sleeping on your stomach can cause problems sexual in nature. And both in women and in men. This happens due to the fact that own weight body presses on internal organs. This disrupts blood circulation in the lower abdomen. And blood circulation directly affects sexual health.
Sleeping on your stomach is not recommended not only by sexologists, but also by cosmetologists! Because of this position in a dream, wrinkles appear on the face earlier (more often in the nasolabial region). Women also run the risk of acquiring unwanted folds and wrinkles on the chest, which are difficult to get rid of. Those who like to sleep on their stomachs are more likely to experience puffiness of the face in the morning.

Sleep on your side

The pose on the side is considered the most natural. It is not for nothing that it is called the pose of the "embryo" or "embryo" in a different way. Tibetan experts claim that sleeping on the left side helps prolong life. And yogis believe that sleeping on the left side has a warming effect, and on the right - cooling.

Advantages

This pose is suitable for those who have lower back pain. When we lie on our side, our spine takes on natural curves and the back rests.
Embryo pose helps reduce the discomfort of indigestion and heartburn.
This pose also helps with snoring.

Flaws

After sleeping on your side, pain in the cervical spine may appear.
People suffering hypertension, it is undesirable to sleep on the left side. This provision provides extra load on the heart.
When we sleep on our side, we run the risk of getting wrinkles on the side of the face that we touch the pillow during sleep.

Sleep on your back

This posture is considered the most auspicious. Here are her main dignity.

Sleeping in this position is recommended for people suffering from scoliosis.
With back injuries, sleeping in this position is most comfortable - all muscles relax and tension is relieved.
The most useful posture for the skin. Lying on our back, we do not touch the pillow with our face.
Sleep on back the best option for hypertensive patients. In this position, there is a uniform load on the heart.

Contraindicated This position is for those who snore and suffer from sleep apnea.

The main thing: when choosing a position for sleeping, take Special attention neck position. It is necessary that blood flow freely to the brain. This is the key to a restful and healthy sleep.

Discussion

By the way, there is a cool study on this topic from the National Sleep Foundation, for 2015. It says that an adult needs to sleep at least 7, but not more than 9 (!) Hours. Otherwise, the risk of depression is seriously increased, cancer, reduced potency and other troubles.

So, sleep really prolongs life. I recently read an article on this topic - [link-1] Where the author says that he sleeps 6 hours. But this is only possible with short sleep in the afternoon - no more than 20-25 minutes. So be careful if you want to limit yourself to 6 hours of sleep. This can inflict serious harm to your body.

gods registering and trying to answer on facebook took all my strength. Why is she so complicated? I sleep ... or work ... in short, for now, everyone yo pis motherfucka brow)))

Great article!) Keep flipping people;) By the way, flipped sharks, like people, are safer, more attractive and more interesting)))

I try to sleep on my back, but I almost always roll over on my stomach out of habit.

The main thing is to sleep with your head to the north. According to the lines magnetic field earth. The body will choose the position itself.

I fall asleep on my stomach all the time and put my hands under the pillow. And, now my hands began to numb and I started sleeping on my back on my own. And, there are still such disadvantages about sleeping on my stomach, I found out that I would hardly return to this position.

I don’t know why I’m used to sleeping on my back and I can’t help myself. How can you unlearn this?

I can sleep in all quiet positions, but only with my beloved next to me !!)))

Comment on the article Healthy sleep: What is the correct posture?

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Discussion

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Since a person sleeps for a third of his life, it is worth making sure that this time is spent with benefit. Poor body position on the bed interferes with falling asleep, disrupts blood circulation, causes muscle clamps, problems with the spine, and even leads to early wrinkles.

Three body position during sleep the following: on the back, on the side and on the stomach. Variants such as "sleeping with arms behind the head", "embryo" and "half-embryo" are subject to research in the field of emotions.

Sleep on your back

For some women, only one argument is important in favor of this pose: the face does not wrinkle. Facial muscles relax, wrinkles are smoothed out, the skin “breathes”. The result, in the literal sense, is obvious: a fresh, rested look in the morning and youthful skin for a long time. Besides, sleep on back favorable for good rest spinal column. The spine seems to straighten out. The muscles of the body, by the way, also relax to the maximum if you sleep on a semi-hard mattress, and your head rests on a pillow resembling a roller.

If you are used to having dinner late, sleeping on your back is “what the doctor ordered.” The head is on a pillow, the stomach is lower than the esophagus, the internal organs are not squeezed. Farewell, heartburn!

The obvious disadvantages of sleeping on your back include an increased risk of apnea (stopping breathing), and just snoring. Both phenomena are associated with forced position language, which, as it were, "fills up" in Airways and causes the appearance of rumbling decibels.

If the supine position is uncomfortable, an additional pillow placed under the knees will help. The fact is that in such a position (with straightened legs), the lumbar deflection is preserved, which does not allow the muscles to relax. Try also a third pillow, small and flat, which is placed under the small of your back. This will change the idea of sleeping on your back!

Posture on the stomach

Sleep on your stomach not recommended for anyone suffering from colic. Sleeping in this position, doctors say, is dangerous to health. The cervical spine is severely affected: the head is unnaturally twisted, which is why they are pinched blood vessels. Retribution, unfortunately, will come. If constantly sleep on your stomach, this will lead to neck and back pain, impaired cerebral circulation, compression internal organs and pronounced “creases” on the face.

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Sleep on your side

Frequently asked questions which side to sleep on, on the right or on the left. By itself, the position on the side is the "arithmetic mean" between useful sleep on the back and harmful on the stomach. The advantages of sleeping on your side include the absence of snoring, a healthy blood supply to the body, the absence of lower back pain, and a decrease in nighttime heartburn. Disadvantages are also present. These include “tracking” of the limbs, “crumpling” of the face, décolleté, and difficulty in choosing a pillow. If you are used to sleep on your side, then the pillow must support the neck in line with the spine, otherwise osteochondrosis cannot be avoided.

Sleep on right side provokes acid reflux(heartburn), sleep on the left - is deprived of this deficiency and improves blood circulation.

Sleep on your side indicated for long term pregnancy. This is both comfortable and correct, since in this position the fetus does not press on the inferior vena cava

If you sleep on your side, extra pillows will help. If the leg becomes numb or aching hip joint put a pillow between your legs. If your arms and shoulders hurt when you lie on an outstretched arm, fluff up a pillow under your head and wrap your arms around the other pillow. This should help.

Let's summarize. Correct and physiological, according to doctors, is the position on the back with rollers placed under the knees and lower back. In second place - sleep on left side with a pillow between the legs. These positions help the spine and muscles to fully relax, restore strength, relieve back pain and prevent osteochondrosis.

The ancient Chinese believed that you should sleep only on your side: on the left - to facilitate the process of digestion, on the right - to relax nervous system. So they rolled all night from side to side. Other poses were not welcome. “You can not sleep face down, as if crouching to the ground; you can’t sleep face up like a corpse,” they said in antiquity. But modern scientists do not quite agree with this.

On the back

According to experts, sleeping on your back is very useful: the lower back and neck are not tense, arms and legs are relaxed. Doctors “prescribe” this position for and respiratory systems, varicose veins (it is advisable only to put a small pillow or roller under your feet), as well as digestive problems. In addition, sleeping on your back prolongs youth - the muscles of the face relax, the skin is smoothed, which prevents the formation of wrinkles.

However, all this is true if during sleep the chin does not rest against the chest (this often happens if the pillow is too high). Otherwise vertebral arteries squeezed - and the blood flow is disturbed. This is fraught not only with headaches and bad color face after waking up, but even ... a stroke. Therefore, you need to keep your neck in a level position, and it is best to purchase an orthopedic pillow for this.

However, for some people, sleeping on their back is contraindicated even with the “correct” pillow. Among them are women in later dates pregnancy and those who snore and suffer from sleep apnea (stopping breathing during sleep).

Fact after

Sleeping on your back is good for men's health. In this position, the genitals are well supplied with blood, which improves potency.

on the side

Sleeping on the side best option for lovers of snoring and expectant mothers at a long pregnancy. True, it is better not to press your legs to your stomach too much - this is bad for the spine. Ideally, they should be slightly bent, or one leg straight and the other bent. By the way, there are special foot pillows - they are placed between the knees. This helps to “unload” the hip joint and spine.

However, if you sleep on one side all night, your arm or leg will numb by morning. In addition, "one-sided" sleep can lead to the formation of ... kidney stones. Scientists have found that 75% of people exposed to urolithiasis, the stones appeared on the side on which they spent most night.

Fact after

English psychologists say that almost half of the British sleep on their side, pulling their knees up to their stomachs like embryos - this position helps to calm down and relax. If people sleep on their side, stretched out to attention, this indicates an intractable, domineering character and an inability to relax even in a dream. Sleeping on your side with your arms outstretched forward, according to psychologists, speaks of perfectionism.

On the stomach

But sleep on the stomach, scientists do not really approve. This position is suitable only for those suffering from flatulence (it is no coincidence that small children, when they are tormented by colic, are laid out on their tummy) and women after childbirth - this helps to reduce the uterus.

However, in general, "animal" sleep is not useful. It is impossible to breathe through the pillow, and the head has to be turned to the side. As a result, the muscles of the neck and shoulders tense up, the blood supply to the brain worsens, which leads to headache, lethargy and fatigue. And the tissues of the face receive less oxygen, which leads to the appearance of "bags" under the eyes.

Fact after

You constantly want to sleep, go to bed early, get up with difficulty, but still feel overwhelmed and exhausted. There can be many reasons for this, ranging from the wrong bed to watching horror movies in the evenings.

Today, special attention is paid to the study of sleep, since its quality and duration affect the health of the whole organism. Should not be underestimated night rest and walk until midnight, and then fall into bed and pass out. In order for your sleep to be of high quality, you need to prepare your body and brain for it, and only then go to bed peacefully.

How much to sleep

Doctors advise getting at least 8 hours of sleep a day. This is how much the body needs to fully restore its strength. But besides this, one more fact must be taken into account. Sleep consists of several phases, including light and deep sleep.

Each phase lasts an hour and a half, and if you wake up not at its end, but in the middle or at the beginning, then natural process sleep will end, and you will feel that you did not get enough sleep. Therefore, always set your alarm clock so that it wakes you up in a multiple of 1.5 hours. e.g. 6, 7.5, 9 o'clock and so on.

Be aware that too long sleep no less harmful than lack of sleep. If you are in the kingdom of Morpheus for more than 10-12 hours, then all day you will feel weakness, clouding of consciousness, absent-mindedness and dizziness.

In addition, there are special techniques that allow you to spend much less time on sleep than we are used to. For example, some studies show that it is possible to sleep from 12 at night until five in the morning, and then once 30-60 minutes during the day. Such a schedule will allow you to maintain a sense of cheerfulness and clarity of mind. There are many other ways to shorten your night's sleep, but you need to choose them seriously.

How to go to bed correctly

To sleep was productive, and you wake up with pleasure, you need to prepare for it. Here is what psychologists advise you to do in the evenings when you are going to bed:

take a warm bath with essential oils;
wash off makeup;
ventilate the bedroom
turn off the lights and TV;
refrain from watching news and criminal programs;
take an evening walk
listen to classical music.

All sleep preparation activities are aimed at relaxing the body and brain, so leave thoughts about work, school, problems and other negative moments for tomorrow. If you find it difficult to get rid of intrusive thoughts, drink tea with chamomile or mint, depressant on herbs (valerian, motherwort) or light an aroma lamp with essential oil lavender, frankincense or lemon balm.

The emotions you fall asleep with directly affect how you sleep and what you dream about. Make sure that nothing interferes with your rest, eliminate noises, turn off the TV and radios and turn off the lights in the whole house.

Psychologists advise lying in bed to think about something pleasant or dream. When you do this, happiness hormones are produced, which help the body recover faster and even cope with ailments.

It happens that you cannot fall asleep for a long time, choosing a comfortable position. And what do scientists say about this, and is there a universal option that will help you fall asleep faster and wake up easier. We hasten to disappoint you, such a pose does not exist, but you can choose the one that will suit you.

On the back. This is how most therapists, cosmetologists and orthopedists recommend sleeping. If you choose a low pillow that will raise your head a little, then your spine will “thank you”. Also, this pose is useful for maintaining the youthfulness of the skin of the face.
On the side. This pose is more natural than the first. Therefore, it is easier to relax and fall asleep in it. It is no less useful for the spine and neck, but due to the contact of the face with the pillow in the morning, you may notice a hitch, and over time, the appearance of early wrinkles.
On the stomach. The most unfortunate position according to doctors, but the most comfortable according to people's reviews. In this position, the spine suffers the most, in the morning you will certainly feel pain and discomfort in the back and neck. The skin of the face and chest also suffers, being under pressure all night. The only plus of this pose is that it suppresses snoring.

You choose how to sleep, of course. But then don't complain about the constant aching pain in the back, loss of strength, lack of sleep and other troubles.

Which side to sleep on

If you have chosen a position on your side, then a natural question arises: which one to sleep on. There is a prejudice that it is absolutely impossible to lie on the left side, since the heart is located there. This is nothing more than a myth and such a dream cannot harm your health. The fact is that the heart is almost in the middle chest with an error of a few millimeters. It is much more dangerous in this case to sleep on your stomach.

But if you suffer from heartburn or involuntary ingestion of the contents of the stomach into the esophagus, then sleeping on your left side will do you good. This posture reduces the production of stomach acid and prevents it from escaping up the esophagus. At the same time, sleeping on the right side works exactly the opposite.

Do not put your hands under the pillow, but stretch them along the body. This way you avoid pain and swelling. upper limbs. If you are uncomfortable, place another pillow in front of you and hug it. For comfort, doctors advise putting something soft between the legs.

How to sleep on a pillow

Since we are talking about pillows, then it's time to talk about how to choose them correctly and sleep on them. Buying this bedding should be taken very seriously:

give preference to natural and hypoallergenic fillers;
do not save money on a pillow;
the shape of the product must meet orthopedic standards;
the pillow should not be soft or too hard;
if you sleep on your back, choose flat models;
preferring a pose on your side, buy high pillows;
if you want a regular pillow, then buy an elongated model. In the position on the side, fold it in half;
in diseases of the spine, especially cervical, before buying, contact an orthopedist who will recommend a specific option.

Most importantly, the pillow should give the body a natural position. At first, it will be uncomfortable for you to sleep in this position, but very soon you will get used to it and will remember your old pillow as a nightmare.

In no case do not give up the pillow during sleep, it will harm your spine and prevent you from getting enough sleep. Sleeping in this position prevents the flow of blood to the brain, slowing it down. chemical processes and, over time, causes some diseases.

We wrote more about how to sleep on a pillow correctly.

Another important detail good night is the right mattress. Today, the market for these products is so diverse that it can be very difficult to decide on a specific option.

Mattresses with independent spring blocks enjoy well-deserved popularity, they provide maximum comfort and convenience. The spirals inside the product take on the contours of your body, and if you stand up, they return to their original position.

From the top and bottom side the springs are covered with an additional layer, on which the softness of the product depends. If you suffer from spinal problems lumbar then choose holofiber or polyurethane foam. It is also recommended for older people.

The most versatile mattress is considered to be of medium hardness, with an additional layer made of latex or coconut shavings. This option would be optimal for children and adolescents whose spine is still in the growth stage.

According to Feng Shui, what matters is not what position you sleep in, but how you are located in relation to the cardinal points and how the objects around you are arranged. Here are some popular actionable advice from oriental sages that will help you sleep well and comfortably:

do not lie down with your feet to the door, this is how the dead are laid;
do not sleep on the floor, in this place the most negative energy accumulates;
do not put a TV or computer in front of the bed, your head will hurt in the morning;
separate the sleeping and working area;
when decorating a bedroom, prefer muted tones, according to the yin sign (green, blue, purple);
sleep is disturbed by portraits of relatives placed near the bed, and vases of flowers;
get sleep traps, they contribute to high-quality and fast rash.

How to sleep on the cardinal points
Add to each other the last two digits of the year of birth (if you got a two-digit number, then add the two received digits again).

Then, if you are a woman, add the number five, if you are a man, subtract from 10. If you get the number 1, then direct the bed to the east, if 2, then to the west, 3 to the north, 4 to the south. The number 5 indicates that you need to sleep in the direction of the southwest, 6 - northeast, 7 - southwest, 8 - northwest, 9 - southeast.

Example: your year of birth is 1985. Add 8+5=13. Then add 1 + 3, it turns out 4. If you are a woman, add 5 to 4 and get 9, if you are a man, then subtract 4 from 10 and get 6.

If a night sleep has become a real nightmare for you, and in the morning you feel sleepy and overwhelmed, it's time to take Urgent measures. Follow the advice of doctors and sages, do not neglect your health and you will feel what real rest is.

Video: how best to sleep a baby

Each person has his own favorite position for sleeping, a position in which he falls asleep 100% quickly and sees sweet dreams. Try to change your posture, and you will be guaranteed insomnia until midnight, and you are unlikely to be visited in a dream pleasant dreams . However, not all positions we choose to sleep in are safe for our health. About, what is the best position to sleep in and what "pitfalls" hide the main postures of our falling asleep we'll talk today.

There are dozens of variations on the theme three basic sleeping positions, we will not scrupulously consider each, but we will talk about the main poses - on the back, on the stomach and on the side. The benefit or harm of such a position extends to its derivative postures. Do not forget that you can only sleep well for yourself and.

Start over. Sleeping position on stomach. It is also called the prostrate pose or the dead man's pose. Not a very pleasant last name, is it?

An analysis of all the information collected in the bowels of the Internet led to the conclusion that it is impossible to sleep on your stomach. Argument? Enough ... First of all, in such a position, the blood circulation of the brain is disturbed in a person, since the head of a person is in a turned position to one of the sides, which leads to squeezing of one of the arteries. And sleeping with your nose buried in a pillow is not very comfortable due to a lack of oxygen.

As we already mentioned, this pose of falling asleep on the stomach is also called the dead man's pose. Turns out, the explanation for this is quite simple. A stroke in a dream most often occurs in this position, and there from the state of being alive, but sick to the state of not being alive at all, it is already within easy reach. In addition, in this position, our lungs cannot fully expand, and this makes it difficult for us to breathe during sleep. As for the sexual sphere, this posture also negatively differs here by squeezing the internal organs and Bladder. As for the aesthetic side of the issue, this posture contributes to the formation of wrinkles and wrinkling of the skin, especially if you prefer to turn your head in the same direction, in which case you may encounter an anomalous phenomenon. premature aging one half of the face earlier than the other. Agree, there is little pleasant ... The only exception to these rules of harm is the case when you experience a feeling of bloating, increased gas formation, colic and flatulence. In this position, discomfort and symptoms subside a little. As for all other cases - Sleeping on your stomach is very bad!

The position when we fall asleep lying on our backs is called "royal". It is quite useful and contains not so much harm. And, more specifically, in this position on the back, our body most effectively relaxes, the muscles relax and the tension of the cervical spine disappears. In this position, scientists have noticed that digestion processes in the body improve, and the acidity level in the stomach decreases. Due to the fact that our face does not come into contact with the pillow during sleep, the possibility of skin jamming is excluded and in the morning our face looks smooth and healthy, and the skin becomes more elastic and supple.

But, this pose has its contraindications. Snorers and lovers of night roulades, as well as those who are at risk sudden stop breathing in this position is better not to sleep. Everyone else is recommended. Well, in order not to disturb the blood flow through the vessels and arteries, it is necessary to correctly position your head around the perimeter of the pillow. It should not tip back or be tilted forward. Your shoulders should also rest on the pillow. (See article). If you correctly position yourself in a comfortable sleeper in a pose on the back, then such a dream can be very useful and productive.

Sleeping position, when a person lies on his side, it is also called the position of the fetus or embryo. It is believed that this position is the most natural and natural, when a person is in it, there are no circulatory disorders, the muscles relax, the spine acquires the contours of natural curves. Recommended better sleep on right side, since in the position of the body on the left side there is a danger additional load on the heart. Sleeping on your side is really helpful.

There is also an opinion that the postures of our sleep can tell a lot about our psychological type. But, more about that another time. In the meantime, going to bed in the evening, do not forget to take the most useful and harmless position of the body in bed. And it’s better to sleep yourself or with your spouse, read the article See you soon on our pages.

Shevtsova Olga, World Without Harm

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