The position of the body during the night can say a lot about the quality and duration of the night’s rest. What is the most dangerous sleeping position and what is the most beneficial?
sleep on your side
It is considered the best position for rest. Sleeping on the right side helps to deal with snoring, relieves stress on the spine, and promotes deep relaxation. However, this pose increases pressure on the liver and stress on the gastrointestinal tract.
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Sleeping on the left side is also a good option. The pose relaxes the spine, joints, reduces snoring and, most importantly, does not interfere with digestion. There is also a drawback – this position puts an additional load on the heart, therefore it is not suitable for those who have cardiovascular diseases.
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The somnologist said on which side it is better to sleep for health and why
embryo posture
The fetal position for sleeping may be recommended in the following cases:
to relieve tension in the back and neck. The fetal position helps reduce discomfort and pain in these areas, improve blood circulation, reduce stress and anxiety.
If you have back or neck problems, the fetal position may make your symptoms worse. It is also worth avoiding this position in case of respiratory or cardiovascular system problems.
Pose “starfish”
This position allows you to relax and relieve tension in the extremities. However, a complete rest in this position will not work, since the neck is in an anatomically incorrect position: the blood flow to the head worsens, the muscles are tense. In addition, it can cause snoring.
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The worst sleeping positions
Sleeping on your stomach is considered the most harmful. In this position, the chest and internal organs are compressed, which can lead to respiratory failure and impairment of other systems. Another disadvantage is the formation of wrinkles on the face. However, sleep wrinkles can be avoided by resting on a specially shaped beauty pillow.
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The back sleeping position is penultimate. This form of rest loads the spine and causes snoring. You can minimize the damage with the help of a properly selected mattress and pillow.
How to choose bedding
traumatologist-orthopedist of the First Professional Network of Orthopedic Salons ORTEKA in Moscow
Preference should be given to orthopedic products. They improve blood circulation in the brain, relieve stress on joints and relax muscles, and help prevent spinal diseases.
Material. In order for the mattress to adapt to the contour of the body, keeping it in an anatomically correct position and reducing the load on the entire spine, it is important to choose a material with a memory effect.
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The best option is hypoallergenic viscoelastic polyurethane foam. It has a sufficient density so that the mattress does not sag under the weight of a person. This material can also be used for pillows.
Taking the shape of a person’s head, the pillow in a certain way supports the cervical spine, relieving stress and restoring blood circulation in the vessels.
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Rigidity. A mattress that is too soft or too hard does not always allow the body to take an anatomically correct position, which causes pain in various parts of the spine. The best choice would be a product of medium firmness, which supports the body and provides the necessary comfort for a quality sleep.
Shape and size. The ideal shape for a pillow is with two rollers. This product is comfortable to sleep in any position. Thanks to this support, the head is in an anatomically correct position throughout the night, it does not tilt or roll.
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cushion height The pillow is selected based on the position in which you like to sleep. For lovers of sleeping on their side, the product should be thicker. The universal parameter is from 9 to 13 cm. For broad shoulders, models are needed higher – from 14 to 16 cm – to ensure a comfortable position of the cervical spine throughout the night.
Roszdravnadzor product certification. Before buying an orthopedic product, look at the Roszdravnadzor registration certificate. This document is necessary to know exactly if a medical device really has proven effectiveness.
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