Page 23 - Seniorstoday November 2022 Issue
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sleeping patterns. pregnancy. In some cases, it can lead to
How much sleep is healthy? lower backache, but this can be corrected
Though essential at any age, the number by sleeping with a pillow underneath the
of hours required varies with age. Infants concerned area.
require maximum sleep, around 14 to 17 The Sides – 60% of people find this position
hours a day, as their body is developing… more comfortable, especially males.
from here on, it decreases. Children and PROS – It’s quite beneficial, as it also
teens require between 11 to 13 hours of sleep, provides adequate alignment to the spine,
while adults need 7 to 9 hours. It decreases especially with support. It could also reduce
further as you touch the geriatric age group. acidity and snoring, so people with reflux
esophagitis and sleep apnea benefit from
this position. Pregnant women, too, would
find this position comfortable.
CONS – This position can lead to stiffness
and pain in the shoulders, so if you
suffer from shoulder pains, avoid or keep
changing your sleeping position. Having
your face pressed to the pillo3ws for an
extended time could also give rise to
wrinkles.
The preferable side – Of the two sides,
sleeping on the left side is preferable, as it
may reduce heartburn as well as regularize
the bowel movement.
Best position Fetal position – This is a variation of the
We spend between 6 to 8 hours every side position, but with the knees pulled up
day sleeping, and it’s important to be towards the chest.
comfortable. Every individual has a PROS – Pregnant women, especially, find
different position that’s preferable…on this position comfortable as it prevents the
the sides, back etc. There are, obviously, pressure of the enlarged belly to reach the
advantages and disadvantages to all the heart, ensuring adequate blood circulation.
positions – CONS – it could leave you feeling sore.
The Back – Also, if you fold your knees too tightly, it
PROS - Sleeping on the back is probably could lead to breathing difficulties.
the best; it aligns your vertebrae, gives The Stomach – This position is the least
adequate support to the spine. Sleeping preferred, though a few people may find it
on your back in a propped up position comfortable
helps relieve nose block and acidity. It also PROS – It does reduce snoring and sleep
provides maximum support to the neck, apnea.
preventing neck pain. CONS – it is responsible for a lot of neck
CONS – It’s not a favorable position if you and back stiffness as well as pain, as you
have sleep apnea, as it can cause airway cannot support the spine with pillows
collapse. Also not recommended during and cushioning. It can also cause muscle
SENIORS TODAY | ISSUE #41 | NOVEMBER 2022 23
