Wednesday, July 24, 2024
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Which Sleep Position Will Help You Live Longest

Are you choosing the best sleeping position for your health?

Is your head and spine in a neutral position when you sleep?

Does your sleep position give you enough room to breathe comfortably?

Could one sleep position be better than another?

What’s the best sleep position?

The answer is, there is no best sleep position, its all about your health conditions and how you should adjust your sleep position to your condition this will enable you to wake up each morning feeling fresh and rejuvenated.

When you curl up under the covers at night, to settle into your favorite position without thinking much about it, chances are that this favourite position may not be the best position for your health conditions. So whether you are a back, side or belly sleeper, you may be sleeping in the wrong position for your health and longevity. After reading up, here’s your opportunity to make changes from your favourite sleep position to a sleep position that promotes good health.

  • Lower back pain — sleeping on your back or the supine position and on your stomach may aggravate your pain, switch to your side to minimize your risk.

TIP: For further relief, put a pillow between your knees to keep your hips in alignment. If you must sleep on your back, placing a pillow under your knees will take some strain off your back.

  • Neck and Back pain— Sleeping on your stomach also known as the Prone Position, can aggravate the issue, in this position your neck and spine are not in a neutral position and do put pressure on your nerves causing numbness, tingling and nerve pain. When you sleep on your back your neck and spine are in the neutral position any will keep you away from the risk of injury.

TIP: If you can’t break the habit, prop your forehead on a pillow and keep switching sides.

    • Sleep Apnea —Sleeping on your back may aggravate your condition of disturbed sleep due to sleep apnea. Sleeping on your side will help you experience less interrupted sleep, and a more wakeful next day.
  • Snoring — The Soldier Position of lying on your back with arms down and close to the body or The Starfish Position of sleeping with arms over your head may make you prone to snoring. To minimize the risk of snoring, it’s usually best to sleep in the Log Position of sleeping on your side with your arms down next to your body. This sleep position may be good for you if you snore and give you a less disturbed night.

TIP: If you snore, but still want to sleep on your back, try stacking a few pillows underneath your head to reduce the risk of snoring. 

  • Asthma or Breathing Problems— People who sleep on their sides with their arms outstretched in front of the body, also known as the Yearner Position, may experience relief while sleeping or napping. It helps your breathing to stay stable.

 

  • Acid reflux or heartburn — There are health benefits to sleeping on your back, it is in this position that your head, neck, and spine are in a neutral position. When you sleep on your back with your head slightly elevated on a small pillow is considered the best sleeping position for heartburn and acid reflux. Sleeping on your right side can cause more acid to leak through your esophagus while sleeping on your stomach makes GERD symptoms worse too. To lower the risk of GERD problems, it is advisable to sleep on your left side for undisturbed sleep.

 

  • Arthritis — If you have some forms of arthritis, sleeping in the side position also known as the Lateral Sleeping Position or the Log Position of sleeping on your side with your arms down next to your body or the Yearner Position of sleeping on your side with your arms outstretched in front of your body, these sleep positions may make you sore and you will wake up in pain. Hence these sleep positions are not recommended for those suffering from Arthritis. 

 

  • If you suffer from heart disease — People with congestive heart failure should avoid sleeping on their backs and their left sides as their heartbeats may disturb sleep in these postures. There is a natural tendency and preference to sleep on your right side, which may protect people with heart disease from further health damage. So stay to the right.
  • Brain health —It’s possible that sleeping on your side could be good for your brain. Scientists recently learned that our brains clear out waste more quickly while we sleep, especially in the side position.
  • The Spooning Position — Spooning is a side sleeping position for couples; the person at the back holds the one in the front close to their body. Spooning allows for cuddling, which stimulates the release of Oxytocin. This is a hormone that promotes bonding, decreases stress, and may help you get to sleep more quickly. Cuddling for as little as ten minutes is enough to trigger the release of Oxytocin. The disadvantage is, if you are a light sleeper, you could get jostled around by your partner, waking up more frequently. This sleep position definitely promotes longevity and health.

 

Is Your Mattress Comfortable?

We all do spend a substantial amount of time on our beds each day, and it is here that your body rejuvenates every day. So pamper yourself with the best for comfort and good health. Mattresses are made of a variety of materials types, thicknesses. There is all too much available and can make selecting the one for you a project. 

The type of material that a mattress is made out of does affect your body temperature. Be sure you choose natural materials that breath. 

When it comes to the firmness of a mattress, you want one that is firm enough to support your spine, but also soft enough to conform to the shape of your body. People who suffer from back pain may be most comfortable on a mattress that is softer and has more cushioning.

Thickness of your mattress does depend a lot on the height you prefer to sleep at. With age lower beds do become cumbersome, so do choose a comfortable height for you to get up and sit down easily.

Some researchers suggest that the wrong sleeping position may cause toxins to filter out of your brain more slowly. The way you sleep does impact your health in several ways. 

So, to leave you less confused with all the sleeping positions, whether it is 

The Supine Position

The Prone Position

The Log Position

The Soldier Position 

The Starfish Position 

The Yearner Position

The lateral Position

The Spooning Position

 On your back, side or belly, at the end of the day, the best sleeping position for you may simply be the one that leaves you feeling your best the next day.

Vinita Alvares Fernandes
Vinita Alvares Fernandes is an Economics graduate, a writer and a Trinity College certified public speaker and communicator

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