Which position is best for sleeping: a list of suitable positions

Which sleeping position is suitable for pregnant women?

Expectant mothers can sleep on their stomach only in the very early stages of pregnancy.
Starting from the second trimester, the best thing for a woman to do is sleep on her left side. This reduces pressure on the liver and improves blood circulation. To further improve blood circulation, you can bend your knees slightly and place a pillow between them. If sleeping on your left side brings some discomfort, you can try placing additional pillows under different parts of the body.
Experimentally, you can find a suitable position and provide your body with peace and comfort.

On the stomach

It is believed that the stomach position is the least suitable for sleeping. About 7% of the world's population prefers to sleep in this position. There is an opinion that mostly sociable and open people sleep in this position, but they do not know how to control their own lives. In addition, it is believed that in this position one most often dreams of an erotic nature.

The danger of sleeping on your stomach is that this position reduces the supply of oxygen to the brain. That is, those sleeping on their stomachs are in a state of mild hypoxia for about 8 hours, which is not the most beneficial for health. In the position on the living, a load is created on the neck, shoulder joints, and the lower part of the spine bends unnaturally. Also, sleeping on your stomach contributes to faster aging of facial skin and the formation of fine wrinkles. Perhaps the only advantage of this position is complete relaxation of the legs and arms.

If you are used to sleeping on your stomach, then the mattress in your case cannot be too soft, otherwise breathing problems may occur. However, a bed that is too hard is even more dangerous because it puts a lot of pressure on the internal organs. A pillow for stomach sleepers should ideally be made of breathable granular material so that air can circulate freely through it.

Why is your sleeping position so important?

The sideways position is common. However, it has been established that it is not suitable for everyone. Scientists have concluded that proper rest depends on the duration of sleep and posture. Test time has shown that beneficial posture affects:

digestion and its functioning;
immunity;
the heart and its work;
color and condition of the skin of the face and the whole body;
course of existing pathologies;
hair condition.

Recently, experts have begun to say that it is very important not only to get enough time to rest at night. You also need to do it right

Many will be surprised: what does this mean? So, doctors answer that a lot depends on just one position of night sleep, namely:

The digestive system works first.
State of immunity.
The appearance of the skin, especially the face.

It should be noted that, in fact, there are a lot of sleeping positions: on the back, on the stomach, but on one and the other side. People even manage to sleep in a ball, curled up in a very small ball.

Everyone should choose a sleeping position based on the individual characteristics of the body. If you can’t sleep on your right side, it’s painful to sleep in this position, you should change it immediately.

If you tend to increase acidity, it is better to rest on the left side. However, it is advised to fall asleep on your right side after a late dinner to speed up digestion. In this case, hydrochloric acid, the enzymes necessary for digesting food, is produced faster.
If you have problems with the musculoskeletal system, sleep on your back or left side. The position on the right is dangerous for the spine under load. In the morning you will experience discomfort in the lower back, headache, and dizziness.
If you need to get rid of menstrual pain or reduce bleeding, it is recommended to lie on your stomach or right side with your legs bent towards you. The most suitable position for eliminating painful symptoms is “embryo”.
To increase blood pressure, you should lie on the right side; if you want to increase it, lie on the left. The most favorable position for hypertensive patients is “on the back.” The same position should be chosen to prevent the premature appearance of wrinkles. A significant contraindication is the presence of snoring.

With the correct position of the body during sleep, health improves, performance increases, the occurrence of chronic diseases is prevented, and the condition of the skin improves.

Pose

Posture is very important and directly affects the quality of sleep. If you fall asleep, as you have to, in uncomfortable positions, then you risk seriously compromising your health. Here is an incomplete list of what the correct sleeping position reflects:

arterial pressure;
blood supply to the brain;
cellular metabolism;
spine;
muscle tissue work;
joints and ligaments;
lung function;
hormone production.

One of the most important points in this matter is maintaining the spine. Literally all chiropractors agree that the functioning of the main human organs directly depends on the spinal cord. And if the spine is deformed during rest, this can cause the development of chronic diseases and other unpleasant consequences. If, for example, you choose the right sleeping position for osteochondrosis, then the accompanying manifestations of the disease will have minimal effect.

The same applies to other diseases, which, at first glance, cannot even be attributed closely to sleeping positions. So sleeping properly is not only convenient, but also beneficial for your body. Next, we will look at the most popular poses.

Changing habits

Dreams on the right side can cause insomnia, hyperacidity, and depression during the day. Healthy sleep in the absence of contraindications is ensured by the position on the left side. Getting your body to subconsciously choose the other side takes a little practice.

A pocket is sewn onto the back of a nightgown or pajamas, and a soft tennis ball is placed there. Before turning over to the opposite side, the body takes a position “on its back”, the ball forces you to wake up, control the position, or intuitively return to its previous position. After time, the body will get used to it, and auxiliary products will no longer be needed.

Changing your sleeping position to the correct one is a tragedy for a number of citizens, but it’s not that difficult. The first days are marked by discomfort, but after 5-7 nights the body gets used to the new position. The left side is better than other poses, so you need to get used to it by following these tips:

You need to place a cushion under your back so as not to roll over into a different position.
You need to sleep on the side of the bed that corresponds to the chosen position.
The night light should be placed on the right so that the body intuitively chooses the shaded side.

Which pillow suits your posture best?

Side Pose : Measure the distance between your neck and the end of your shoulders. Then buy a pillow that will support the desired height so that your neck and back are straight. It should be dense and keep its shape. Take a closer look at pillows with a depression in the middle. If you feel discomfort in the thigh area, place a pillow between your legs.
Sleeping on your back : Place a pillow under your knees to keep your back straight. Buy a fluffy pillow that doesn't lift your head too high and keeps your body in a neutral line.
Stomach sleeping : Buy a pillow that lifts your head high enough to allow you to breathe freely, but also keeps your head face down, much like you hold your head when receiving a massage. This will avoid snoring and back and neck pain. You can also buy a very soft thin pillow that does not lift your head and neck. You can also place a pillow under your hips to keep your back in a neutral position.

Why does pain occur?

Many internal organs are located on this side. Sleeping on the right side increases the load on the stomach, pancreas, intestines, and liver. Pressure on the body increases due to slow blood circulation. In some cases, stagnant processes appear. The causes of pain when falling asleep on the right side may be associated with:

heart failure;
liver fibrosis;
gallbladder diseases;
osteochondrosis;
vegetative-vascular dystonia.

At the stage of exacerbation of gastrointestinal diseases, it is dangerous to sleep on the right side due to increased production of gastric juice, but if there is a threat of internal bleeding, it is better to take this position.

Which mattress is best for your position?

Side sleepers will need a medium-firm soft to firm mattress (3-6 on a scale of 1 to 10) that allows their hips and shoulders to sink deeply into the mattress to keep their spine aligned with their neck and back.

Body-memory mattresses are great for this because they know the contour of your body and envelop it, preventing unnecessary body movements. Hybrid and latex mattresses can also be excellent alternatives

Side sleepers should avoid spring and air mattresses .

Those who like to sleep on their back should give preference to a mattress of medium firmness (5-6 on a scale from 1 to 10). A mattress that is too soft will cause your back and pelvis to sink too deeply into it, while a mattress that is too firm will be uncomfortable due to the space between your lower back and the mattress itself.

Shape-memory and latex will provide the sleeper with healthy posture and delay the moment of aging.

Back sleepers should avoid spring and air mattresses.

Stomach sleepers will benefit from a medium to slightly firm mattress (4-7 on a scale of 1 to 10) that will allow their back to maintain a neutral position. A hard mattress will prevent your pelvis from sinking too deeply and will reduce pressure on your back.

Shape-memory mattresses and hybrid mattresses are great for body support.

Back sleepers should avoid spring and latex mattresses because they are too bouncy for comfortable sleep.

Which side is the right one to sleep on: video

Comfortable room temperature
Comfortable mattress and pillow
Comfortable bedding
It is best not to sleep after a heavy meal. Must take at least 2 hours
Lie down comfortably, cover yourself with a blanket, place a pillow under your neck and head. Your legs can be slightly bent at the knees. You can place a pillow under your right thigh, which will be especially comfortable for pregnant women. Try to keep your spine straight. Breathe easily and deeply. Listen to your feelings. Maybe you want to straighten your arm or position your head more comfortably? Now a comfortable and useful position has been found. Have a nice night!

The right pillow

A pillow is not just for the head and neck. Depending on the position in which you are used to sleeping, an additional pillow can also help your spine get into the desired position and rest. The pillow under your head should support the natural curve of your neck and be as comfortable as possible. A pillow that is too high can lead to neck, back and shoulder pain. Choose pillows that will keep your neck in line with your chest and lower back. Also make sure you can move comfortably while you sleep. The pillow needs to be changed annually.

Ideal sleeping position for pregnant women

Unfortunately, for a period of 6 months (second and third trimester), the expectant mother will have to give up any position other than on her side. But which side of the body is best to give preference to? Answering the question about which side is better to sleep on during pregnancy, doctors note: the healthiest sleep is on the left side.

In this case, there is no compression of internal organs, blood flows better to the placenta, swelling decreases and pain in the back and pelvis disappears. If a woman is pregnant with twins, then sleeping on the left side is for her

In this case, there is less load on the kidneys and heart, which is very, very important.

Some say you need to sleep on your right side, others - on your left. Although, there are more of those who say that they are on the right.

Choosing the right sleeping positions

Blood circulation, muscle relaxation, and freedom of breathing depend on the correct placement of the body on the bed when falling asleep. This in turn affects the quality of rest. To get the most out of your sleep, you need to find a comfortable position for yourself. If the pillow and mattress are chosen correctly, and the diet is followed, but the result of a night's sleep is not satisfactory, experts recommend changing the position, choosing the best option from an extensive list.

The best sleeping positions for a healthy adult

People prefer to sleep in different ways - on their back, stomach or side, curled up. The posture taken in bed is considered to be a reflection of a person’s spiritual infusion. Experiencing excitement, anxiety, fear, he tosses and turns for a long time, and eventually falls asleep in an uncomfortable position. So what is the best way to sleep so you can wake up refreshed and refreshed? There are many variations, among which the most favorable can be identified.

On the back. This position, from the point of view of experts, is the best position for sleeping. It allows you to achieve the following results:

reduce the load on the intervertebral discs as much as possible;
release pinched nerve endings, eliminate pain;
improve blood circulation, ensuring maximum saturation of organs and tissues;
relax the muscle corset;
reduce the load on the heart by normalizing its rhythm.

Advice! The body in a yoga pose is in a position of maximum comfort, since it does not feel compression of soft tissues. The sleeping position is not recommended for people suffering from obstructive sleep apnea.

On the side. This is the most common position for night rest and includes several different variations - fetal position, log position, or lying down with the upper limbs extended. With a properly selected mattress and pillow, this position has the following advantages:

reduces pain in the spinal column by adopting the correct position;
improves digestion, eliminating nightmares;
increases blood circulation;
reduces unpleasant symptoms of heartburn;
prevents snoring.

Sleeping on the left side of the body is more favorable than on the right, but the right of choice remains with the person. This position (on the side) has a number of disadvantages. These include:

swelling of half the face;
limitation of inhalation due to compression of the chest;
deterioration of the pancreas (when falling asleep on the right side);
pinching of the nerve roots, leading to numbness of the fingers of the upper extremities.

Rest when sick

When a person gets sick, his body takes on characteristic postures during sleep that help alleviate the manifestations of the pathology. In this case, it is possible to reduce the load on the source of pain.

For diseases of the heart and blood vessels, it is recommended to sleep lying on your back or in a semi-sitting position.
For hypertension, hemorrhoids, and people who suffer from heavy drinking, experts advise resting on your side. A girl who has started her period can sleep in this position.
In case of spinal hernia and the development of cervical osteochondrosis, scoliosis, the ideal position is considered to be the “embryo” on the side or on the back with a folded blanket placed under the legs bent at the knees.
People with bronchial asthma are advised to fall asleep lying on their side or back with a pillow raised high under their head.

Sleep in babies

For good growth and full development, it is necessary to allocate sufficient time for the baby to rest. A proper and comfortably organized sleeping place in a crib or cradle, natural bed linen, optimal temperature and humidity conditions, and, most importantly, a comfortable position will help him have quality rest both day and night. Pediatricians point to a number of positions that are acceptable for use in newborn babies.

On the back. It is ideal for babies because it is absolutely safe. The body is completely relaxed, the head is slightly turned to the side to prevent the possibility of vomit entering the respiratory tract. It is not suitable only for diseases such as hip dysplasia, increased muscle tone and intestinal colic.
On the stomach. Relieves the symptoms of the above pathology, but is also suitable for healthy infants. Being in this position, the child learns to raise and later hold his head confidently. The baby begins to get acquainted with the world around him, expanding his primary knowledge. In this position, digestion improves, intestinal colic is eliminated, and gases are eliminated. Suitable for the period of wakefulness, in case of sleep, the presence of adult family members next to the crib is mandatory so that the baby does not suffocate, burying his nose in the mattress.
On the side. A baby who has not yet learned to roll over will feel safe. For older babies, you need to support your back with a rolled up towel or blanket. Children suffering from intestinal colic or frequent regurgitation of food should be placed in a position with their arms extended forward.

It is important to know! In any position, the child’s head should be at the same level as the body, which will ensure proper development of the spine. If there are no special medical recommendations, it is better to refuse a pillow in early childhood.

Rest for pregnant women

As practice shows, the correct position for expectant mothers to sleep at night is on their side, usually on the left. A pregnancy pillow is a necessary accessory for supporting your back and maintaining a stable, comfortable sleeping position. It helps you fall asleep faster. It is strictly not recommended to roll over on your stomach at any stage, but especially in the last trimester of pregnancy, as it can cause discomfort to the fetus.

Attention! Lying on your back is contraindicated due to the likelihood of compression of the inferior vena cava and harm to the unborn baby.

Adequate rest for pregnant women is extremely important, as it allows you to maintain not only your physical, but also your psycho-emotional state. The bedroom should be kept clean and ventilated daily. For comfort and complete relaxation, you should choose the right mattress, pillow, and bed linen.

Sleeping positions on the road

Sleeping while sitting in a chair or armchair is considered unacceptable for most people due to discomfort and inability to relax. Experts note it as non-physiological. But if absolutely necessary, you can try to rest in this position, taking the most comfortable position. There are several common options.

If possible, you need to purchase a special head accessory designed just for such situations. Having settled down on the seat, you need to lean back, placing a collar pillow under your neck. This will relieve tension in the area without impairing circulation.
If the device is missing, you can rest in a different position. You should place a large hard bag on your knees, fold your hands on top and rest your head on them. Schoolchildren sitting in the back desks often sleep this way, claiming that this position allows them to rest well.
Tilt the back of the chair back (if there is such a function), sit comfortably and relax all muscle groups as much as possible. The fall into sleep will be short and deep.

Sleeping at work

Work in the office and at an enterprise requires waking up early and falling asleep late, as a result of which chronic lack of sleep develops. In order to get a little sleep during the lunch break and at the same time have quality rest, you need to properly organize an improvised sleeping place and try to take a comfortable position. Here are some actionable recommendations.

Find a suitable chair or office chair with a comfortable back and armrests.
Use a soft pillow, folded blanket or jacket as support. Special accessories are sold (for example, an Ostrich pillow) that can be used for sleeping at work.
Raise your legs, placing them comfortably on a small stand (bench or ottoman).
Lean back, preparing support for your head in advance.
Cover yourself with any suitable item of clothing or a blanket at hand.
Choose a quiet, slightly darkened corner.
Wear earplugs and notify employees about your vacation.

Advice! You should not lean on the work table with your hands to rest your head on them. Even if the temptation is great. This position does not promote complete relaxation.

How to change a habit

It happens that a person really wants to change a position that turned out to be wrong for him. But the problem is that he has already become thoroughly accustomed to it. In the first few days after changing the position of the body, sleeping in the correct position will seem extremely uncomfortable. This is temporary discomfort that you just need to endure.

Sleeping on your left side has many benefits. How to get used to such a useful position if a person always slept on his right side, on his stomach or on his back? Of course, a new habit will not be formed overnight. You will need to be patient and diligent.

You also need to follow some simple recommendations:

Go to sleep on your left side. You can put an extra pillow behind your back. This will not give you the option to change the location.
Go to bed on the opposite side of the sofa or bed. This will help you get used to the new position faster.
You can install a slightly shaded night light or floor lamp on the right side of the bed. When trying to sleep, you will involuntarily turn away from the light. This will make it easier to get used to the need to sleep on your left side.

How to quickly get used to a new sleeping position

Control over the body even in the waking state is not given to everyone, and even before going to bed, one even more often wants to stretch, roll over, scratch, lie on the other side and fidget in every possible way. So it will take some time to get used to the new position. But when you get used to it, it will bring you complete relaxation - just like the position in which you are already accustomed to sleeping.

To make the transition process easier and more enjoyable, here are some tips:

go to bed tired. This is simple but effective advice - you've probably noticed that when you're tired, you can fall asleep not only anywhere, but any way you want. Fatigue and drowsiness will not give you the strength and time to suffer from an uncomfortable position for a long time - you will only have to endure 5-10 minutes;
don't concentrate on the pose. Before going to bed, our mind likes to wander through a variety of thoughts. Let him do it. If you lie down and think only about how uncomfortable the new position is, then you will never be able to fall asleep;
Try the alternate relaxation technique. Your new position will likely leave your body tense, making it feel uncomfortable. To relieve this tension, feel it - first in your calves, then in your hips, then in your stomach, back, arms, neck. Once you pay attention to the tension, it will go away;
If you absolutely cannot hold a new pose, try moving to it more smoothly. For example, if you are used to sleeping on your stomach, but want to train yourself to sleep on your back, then turn around a little every evening to face the ceiling. First, you will learn to fall asleep on your side, and then gradually turn your body onto your back.

The correct sleeping position will give you not only a good night's rest, but also good health. Don't underestimate the importance of daily habits and their impact on your condition.

Which side is better to sleep on?

The organs in the human body are not located symmetrically - it is this fact that one must be guided by when choosing which side to sleep on. It is impossible to answer this question unequivocally, since in a particular case the body needs an increased intensity of certain processes to recover.

To understand how your sleeping position can affect your health, you need to take a closer look at what processes occur in the body during rest.

Sleeping on your left side

There are a number of benefits to sleeping on your left side.
Restoring the Lymphatic System

On the left side there are a large number of lymph nodes and vessels. When a person lies on this side, intense filtration of lymph occurs, due to which the entire system is restored and strengthened.

Active blood circulation

The vena cava is one of the main ones and is located on the right side of the body. When you turn on your left side, the pressure on it decreases, the compression decreases, and the blood circulates intensively, rejuvenating the body, saturating its cells with oxygen and nutrients.

Heartburn relief

If evening and night heartburn is a common problem, then you should only fall asleep on your left side. The fact is that the stomach is also on the left, so in this position the chance of “products” of its vital activity getting into the esophagus is minimized, which causes gastroesophageal reflux.

Comfortable digestion

When there are problems with the functioning of the stomach, pancreas and intestines, it is recommended to sleep on the left side. This position ensures optimal arrangement of organs without excessive pressure on them; the contents of the large intestine are not blocked, but move freely. As a result, the morning toilet is easy and timely.

Relieving back pain

Resting on your left side helps relieve pressure on the spinal column. As the load decreases, overexertion is relieved and pain subsides.

Sleeping on the left side has no disadvantages and has only a positive effect on the body, which is why doctors recommend it in most cases for daily rest.

Sleeping on the right side

Many patients are faced with a common problem - the doctor advised to sleep on the left side, but the long-awaited forgetfulness does not come until you turn on the right side. It turns out there is a scientific explanation for this. During rest, a person’s temperature decreases slightly compared to the normal value. On the right side, this process goes much faster than on the left, so it’s easier to fall asleep on it, especially if it’s hot at home.

In addition, resting on the right side has such beneficial effects on the body as:

Relief and temporary relief of symptoms of cholelithiasis;
effective fight against stress and increased anxiety;
vivid dreams with a positive attitude.

However, resting on the right side inhibits the filtration of lymph and negatively affects digestion, so it is not recommended to constantly practice it unless absolutely necessary.

On the right side

There are people who are used to sleeping on the right side. This position is their favorite, and they don’t even want to hear about any other. Of course, it is very good when you are comfortable in bed. But how useful is it? Let's consider the pros and cons of this position of the body during sleep.

pros

When it's hot at home, you can safely lie on your right side. In this position, the body will naturally cool down faster. Confirmed by doctors.
For cholelithiasis, doctors strongly recommend night rest on the right side. This is necessary to alleviate the condition.
For chronic stress and constant anxiety, it is better to prefer right-sided sleep. Confirmed empirically and by specialist research.
People who usually sleep on the right side have more positive dreams than those who sleep on the left.

Minuses

Adverse effects on the digestive system. When a person sleeps on the right side, juice from the stomach can flow into the esophagus. If you have problems with acidity levels or occasional heartburn, your posture needs to be changed.
Inhibition of the lymphatic system. Toxic substances must leave the body in a timely manner. This is a key security issue. Despite the fact that their elimination slows down quite slightly, it is better not to allow this to happen and to roll over onto your left side.

Considering the advantages and disadvantages of sleeping on your right side, you can decide whether this position of the body will be beneficial for you.

Which side is better to sleep on?

Sleep experts believe that it is better to sleep on your left side. In this position, the production of gastric juice decreases and it becomes more difficult for it to pass from the stomach into the esophagus - this is especially important for both pregnant women and people suffering from reflux disease. In contrast, sleeping on the right side can cause heartburn and worsen bad breath in the morning.

The anatomical nature of sleeping on the side is also due to the fact that this position resembles the natural position of an embryo in the womb. When sleeping properly on your side, your arms should be extended along the body - placing them under the pillow can cause both neck pain and a feeling of numbness. If you feel uncomfortable sleeping with your arms outstretched, hug a small pillow with them.

What does sleeping position affect:

blood supply to the brain
supplying the body with oxygen
hormone production
muscle tissue restoration
work of the digestive system
stability of the spine and joints

Why can't you sleep on your right side?

Separately, we note that there is no medical data that clearly prohibits sleeping on the right side - ultimately, it all depends on the habits of a particular person. If you are comfortable sleeping in a similar position and you do not experience pain in the spine or difficulties with digestion, you do not need to torture yourself and develop the habit of sleeping in a different, more “correct” position.

The benefits of sleeping on your back

Despite the fact that sleeping on the back is the most beneficial for health (the spine in this position is stretched and fully relaxed, and the contents of the abdominal cavity are not compressed), most people find it quite difficult to sleep in such a position. It also plays a role that sleeping on your back requires a special, lower pillow - just like a sufficiently firm mattress.

The secret to sleeping properly on your back is to use additional mini-pillows placed under your knees, which will make this position much more comfortable for sleeping, and will also help to slightly raise your pelvis, straightening your spine. However, regardless of the number of additional pillows, learning to sleep on your back is a habit that can only be developed over time.

Tips for a good night's sleep

Choose the right mattress . The product is selected according to the height, weight and anatomical features of a particular person. The choice of mattress is very important because it directly affects the quality of your sleep. A good mattress will support the correct position of the back and neck, and will also prevent pain in the spine after getting up.
Buy an orthopedic pillow . The pillow supports not only the head, but also the back in the desired position. You should choose a pillow according to its height: when lying on it, your head should not be too high and should not sink into the pillow. It is best when the head, while on the pillow, continues the straight line of the spine. That is, it lies almost parallel to the bed.
Before going to bed, place a small pillow between your knees . This will take the pressure off your lower back. Please note that the pillow should be comfortable and suitable for you.
Lighting in the bedroom . Darkness is not only a friend of youth, but also a guarantee of good sleep. In the bedroom you need to hang thick curtains that will not let in light from the street. In addition, you should turn off all illuminated electronic devices in the bedroom at night.
Noise level. Background sounds impair sleep quality. Therefore, excess noise must be eliminated. To do this, turn off the TV before going to bed and ask your family not to make noise while you sleep. If noise from the street bothers you, close the window tightly or use special earplugs for sleeping, which will help you not to be distracted by extraneous sounds.
Using a smartphone, tablet or computer before bed . The bright light from an electronic device screen can disrupt the process of falling asleep. Therefore, it is not recommended to use gadgets at least an hour before bedtime.

Poses that promote the formation of wrinkles

This is how you sleep for many years in a row in the same position and don’t even suspect that you are voluntarily aging yourself ahead of time. Some people prefer to sleep on their sides, others on their tummy, and others cannot fall asleep until they are comfortable on a huge pillow.

Well, it’s still difficult to give up your favorite pose; habit is a terrible thing! But by reading the opinions of experts about why wrinkles appear during sleep and by listening to their recommendations, you can understand how to sleep properly.

Provided you don't want to grow old prematurely. Let's consider who needs to heed these warnings: 1. For those who are used to sleeping at night only on their stomachs People who sleep on their stomachs want to feel protected, this position gives them such a feeling. Mostly women prefer this position, as this makes them comfortable and allows them to completely relax and fall asleep. But it is impossible to wake up with a fresh face after a night spent in this position.

Why do wrinkles appear when a person sleeps on his stomach? Experts say that in this position the face is deformed, because of this, in certain places the skin changes far from for the better. First of all, your forehead will be “decorated” with wrinkles, your eyes will look tired in the morning and soon wrinkles will also appear around them.

2. For those who sleep on their sides Sleeping on your side is certainly very comfortable, but there are huge disadvantages “hidden” in this position. On the side on which you constantly sleep, the skin gradually but surely becomes deformed. Over time, even the shape of the face changes, small wrinkles inexorably begin to surround the eyes, and these annoying folds also form between the eyebrows.

It has been scientifically proven that women who sleep on their sides experience sagging breasts very quickly. If at 18-20 years old skin imperfections can be easily put in order, at 35-40 years old it is very difficult to remove annoying wrinkles and you will need special skin care at 30 years old, and you also need to take into account the peculiarities of skin care after 40 years old.

3. For those who like too big pillows Many people cannot sleep on small pillows. They prefer big and curvy ones, and they also lie down so that their heads rise high above the bed. After spending the night without the usual height under your head, in the morning you feel powerless and tired. In fact, this is useful; after a while, the morning fatigue will be replaced by vigor. A large home pillow has a detrimental effect on both health and appearance.

A huge pillow will “give” those who like it the benefit of soothing wrinkles on the neck, pain in the back and the back of the head. The ideal option is orthopedic pillows. They are able to take the shape of the head, thereby preventing unwanted deformation of the skin and spine.

Based on the information presented above, it is worth thinking about what position is best to sleep in and urgently change your habits.

How to sleep without wrinkles: prevention

Having considered the positions in which it is not recommended to sleep, it is worth familiarizing yourself with how to sleep properly so that your appearance and health do not suffer: • Sleeping while lying on your back is considered the safest; • The pillow is not selected high. Experts recommend abandoning such luxury altogether; • It is advisable to place a small cushion under your knees at night.

Knowing all the features of the appearance of wrinkles during sleep is not enough; you still need to make every effort to overcome your habits and start sleeping correctly.

The most suitable postures for various diseases

If you suffer from heartburn

In this case, it is best to sleep on your left side, with your knees slightly tucked and your arms in a comfortable position in front of you. The fact is that lying on your left side can reduce the pressure on the lower esophageal sphincter and thereby prevent the release of hydrochloric acid. If the heartburn is very severe, then it is better to sleep on your back, placing several large pillows under it (so that you are in a half-lying, half-sitting position).

If your back hurts

According to research from Arizona specialists, about 40% of adults have back problems. If you choose the wrong sleeping position when you have a spinal disease, your rest may end in pain that is difficult to relieve. For such people, it is best to choose a sleeping position in which the spine takes a natural position. One of these is on your side with a pillow between your knees. This trick will prevent your knees from falling forward and will help keep your hips in a static position, thereby relieving tension from the spine.

If your nose is stuffy

Regardless of what caused your stuffy nose - allergies, sinusitis or a common cold - try not to sleep on your back. In this position, it is impossible for nasal secretions to drain, and when you breathe through your mouth, you risk drying out the oral cavity. When you have a runny nose, it is better to sleep on your side with your legs slightly bent. To elevate your head a little and make breathing easier at night, it is better to take two pillows.

If your shoulders hurt

Shoulder pain can occur for various reasons: due to slouching, carrying a heavy bag or incorrect posture during night sleep. It is believed that in this case the most suitable position would be lying on one's side, although sometimes it is this position that provokes pain. The fact is that some people like to sleep on their side, with their arm bent at the elbow under their head. However, in this position, an almost 5-kilogram load is created on the shoulders, and the head puts pressure on the nerve plexuses, causing pain.

If you have pain in the shoulder joint, you should lie on your healthy side. The best position: legs slightly bent at the knees, the lower arm extended forward, on top of it is a light pillow on which the second arm should be placed. If not only your shoulders, but also your back hurts, a pillow should also be placed between your thighs - this prevents you from falling forward. For pain in both shoulders, the optimal sleeping position is on your back with your arms extended along your body.

For PMS

If you experience bloating, pain in the chest or lower abdomen during PMS, you should not sleep curled up or on your stomach. Lying on your side will further increase the pain in the chest, and lying on your stomach under the weight of your body creates pressure on the uterus and this will also make the pain even worse. During PMS, experts advise women to sleep on their backs with a small pillow under their knees. This pose allows you to relieve tension in the lower back and relieve discomfort in the stomach.

When grinding teeth

Teeth grinding doesn't just happen to children. Researchers estimate that about 8% of the world's adult population suffers from this disorder. The danger of bruxism (this is the name of this condition) lies not only in the unpleasant sounds a person makes at night. Over time, this can cause toothache, jaw disease, and even lead to changes in facial shape. By the way, bruxism is a genetic disorder; doctors associate its occurrence with stress and anxiety.

People suffering from bruxism benefit from sleeping on their back. In this position, all facial muscles relax, including those responsible for jaw movement. In this case, it is important to keep your hands straight along the body, since a person instinctively turns his head towards the bent limb, and in this position, teeth grinding can resume.

If your neck hurts

Neither pillows that are too high nor too flat are good for your body. In any of them, the head takes an unnatural position, which creates pressure on the cervical vertebrae, causing tension in the muscles of the neck and head.

High or flat pillows are most dangerous when sleeping on your stomach or side.

For neck pain, it is best to sleep on your back. But in this case, it is very important to find exactly “your” pillow - the most suitable height and density. If neck pain is caused by a prolapsed disc, then sometimes doctors advise sleeping for a while without a pillow at all - this helps to straighten the neck.

If your hip joints hurt

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Approximately 15% of the adult population suffers from bursitis, an inflammation of the joint capsule. This disease is more common in men than women and is usually caused by excessive stress on the joints. If we talk about women, the symptoms of this disease often appear in lovers of high heels. The main symptom of the disease is severe pain in the affected joint. If the inflammation begins in the hip area, then sleeping on your side is the least suitable position. In this position, the painful joint is pressed against the mattress under the weight of the body, which only intensifies the pain. The best option is to sleep on your back. Some people find relief from placing a pillow under their knees.

Main rules of sleep

These include the following basic concepts:

⇒ the place to sleep should be solely for sleeping, without gathering there during the day or watching movies.

⇒ some scientific studies have proven that “clacking” a laptop in bed before bed causes poor sleep and even leads to insomnia;

⇒ the air should be fresh in the place where you sleep, and also a little cool, so ventilation before bed is mandatory. Even if it is bitterly cold outside, 1-2 minutes of fresh air will only be beneficial and will not cool the room much;

⇒ the room should be darkened without a clearly visible source of sharp, white light;

⇒ bright white light, as well as bluish light from mobile phones and laptops, lead to a decrease in the concentration of the hormone melatonin. As a result, the brain receives information that it is too early for the body to sleep and is in a state of full wakefulness.

Take into account all the above tips and may your sleep be sound and your health good. Good luck!

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Features of sleeping on your side

It is when lying on one's side that a person feels most protected, because in this position the embryo develops in the mother's womb.

The advantages of this provision include:

giving the spine natural curves, which reduces its pain;
eliminating stomach problems;
eliminating the causes of snoring.

There are both disadvantages and advantages to any position.

Regarding sleeping on your side, the following disadvantages are highlighted:

compression of the nerve roots in the limbs, which causes temporary numbness of the fingers;
compression of the sternum causes limited breathing;
swelling on the face on the side on which the person slept.

People cannot sleep in one position all night. From time to time, the sleeper changes position, some more often, some less often - people do this unconsciously, guided solely by prompts from the brain.

Recommendations

Pay attention to what you sleep on. The mattress on your bed should be fairly firm and the pillows should be flat and small.

The ideal option is rollers, then the head will not tilt back or be in an unnatural position, causing tension. If you need to sleep on a certain side, you can place a pillow on the opposite side; it will prevent you from turning over, at least unconsciously, when you are asleep. Under no circumstances should you go to bed immediately after eating. If it happens that you couldn’t resist eating, take a walk somewhere, or at least walk around the room. You can find out more about all the rules in the article “TOP 14 rules for healthy human sleep for successful and productive activities.” Try to avoid monotony in body position, as wrinkles can appear on both the chest and shoulders. And if the skin is not at all toned, only on one side, it will, at a minimum, look incomprehensible. And besides, you should not force yourself to take a certain position, because if it is not comfortable for you, you will not be able to relax, and therefore there will be little benefit from such a process. As a last resort, try using small rollers to organize comfort.

Correct posture

To achieve the correct posture, you need to bend one knee in such a way as to relieve the load on the spine that is created in a position with straight legs. Many experts advise getting rid of the pillow altogether if you prefer to sleep on your stomach. It will cause your neck to be stretched in the morning.

A pillow in this position is like walking along the streets, constantly looking at the sky. It looks weird and causes the same problems. As a last resort, you can stop at some ultra-thin option.

The most correct use of a pillow in this case is if it lies under the stomach and extends slightly into the hips. This way you will noticeably reduce the load on your spine and neck. It is enough just to find a comfortable place for the pillow on the side where the bent knee is facing. This pose will not cause any harm to your body, and the next morning you will feel cheerful and rested.

Tips for choosing the best option

To determine which position is best to sleep in, you should experiment a little, observe your own well-being and health. Usually the answer is prompted by intuition. Some experts argue that there is a compass inside a person that determines how and where to rest. It is recommended to adhere to the canons that apply to a particular country or religion. But if you like Eastern practice, you can safely experiment.

There is not much difference in what position you sleep. The main thing is that after sleep you feel cheerful. If you feel comfortable resting with your head to the north, then no one will forbid it.

For heart disease

The problem of choosing a “sleepy” position is especially relevant for those who have been diagnosed with hypertension or any other disease of the cardiovascular system. How is it better for them to sleep: on the left side or on the right? Doctors call sleeping on your back the ideal option - with this position of the body, the circulatory system functions correctly. Lying on the left side, in their opinion, is undesirable. Doctors are convinced that under the pressure of weight, a slight compression of the heart occurs. And this additionally burdens it, which is completely unnecessary for the diseased organ.

If you fall asleep on your stomach, there will be errors in the functioning of the respiratory system. The blood will be less saturated with oxygen. This is not recommended for people with cardiovascular diseases.

Note that not all doctors adhere to this point of view. Some experts, on the contrary, prescribe that heart patients sleep on their left side. They believe that this improves blood circulation to and from the heart. Left-sided sleep, in their opinion, also helps to partially relieve tension from the heart muscle and improve lymph outflow. But for people who have been diagnosed with a heart attack or chronic heart failure, it is advisable to rest lying on their right side.

Doctors are still debating about the best sleeping position for heart and vascular diseases. Therefore, there is no clear and unambiguous answer to this question. It would be best to focus on personal well-being and select the optimal location experimentally.

How to sleep for pregnant women

Pregnant women should rest at least 8 hours at night. For most expectant mothers, this time is enough to regain strength to bear a child. It is better to go to bed no later than 11 pm. If you want to take a nap during the day, don't fight the urge.

To ensure that the fetus develops in the most comfortable conditions, and the woman does not feel restless at night, doctors recommend:

for up to 10 weeks, rest in any familiar position, since the uterus is reliably protected by the pelvic bones;
from 11 to 20 weeks sleep in the “embryo” position on either side;
During the 20th week, lie down only on the right side - this is the safest position for the baby.

To relieve excess stress from the limbs, a special pillow for pregnant women is placed under the knees in a position on their side. It prevents you from rolling over on your stomach while sleeping. Those who like to fall asleep on their back will have to give up the habit, because the fetus will put more and more pressure on the internal organs every day.

sleeping positions for pregnant women with a special pillow

What's the best way to stay awake?

There are several poses that are not recommended for all adults without exception:

on the stomach. This pose is fraught not only with premature wrinkles that form due to the pressure of the pillow on the cheek. The main danger lies in the position of the spine - the back is tense, the head seems to be lifted up, and because of this, excess pressure is created on the cervical and lumbar vertebrae. Another problem is pressure on internal organs. The abdomen is more vulnerable to pressure than the back or side. The only advantage of this position is that it is impossible to snore, even if you put in a lot of effort;
sitting. In this case, it is not so important whether you fell asleep at the table or leaned back in a chair on an intercity bus. The main risk is pressure on the intervertebral discs, which can cause spinal diseases. Let's not forget about the legs - in this position they swell easily;

Sleeping while sitting is not the best choice, so if possible, sleep at home in bed
fetal position. This body position cannot be called unambiguously unhealthy, but doctors note that prolonged stay of the spine in such a bent position will soon cause pain in the lower back. As an alternative, scientists suggest straightening your body and lying on your side with your legs bent.

Let's sum it up

By analyzing and combining the recommendations and statements of various teachings, it is possible to determine the meaning of each direction of the world, and the influence of sleep in the chosen direction on human health and life.

North. You can improve your health, increase your material well-being, attract good luck, find inner harmony and strengthen family relationships. This sleep direction is best chosen by adults and married couples.
South. This direction is ideal for people seeking to climb the career ladder. The south side gives confidence in one's strengths and capabilities, gives a positive energy charge, and attracts good luck.
West. Reveals hidden creative potential, brings a feeling of deep satisfaction to life, and gives a positive charge. The direction is ideal for creative individuals - musicians, artists. Also, the Western direction is often chosen by people whose profession is related to magic.
East. Develops determination and gives confidence before starting a new business. Suitable for active people, those who have to work and communicate a lot.
Northeast. Sleeping with your head directed towards the northeast helps restore strength and reduces depression. It is believed that it is especially useful for older people to sleep in this position.
Southeast. People sleeping in this direction cope more easily with internal fears and complexes. However, this position is not suitable for everyone. If you feel discomfort in the morning after sleeping, the southeast side is not for you.

Somnologists advise sleeping with your head facing east to receive energy from the rising sun. Most often, people choose the best location for themselves by trial and error. If you are comfortable and comfortable sleeping the way you sleep, don’t rush to change anything. Perhaps a busy location is ideal for you.

But if you feel uncomfortable, try to listen to our tips to help you get the perfect sleep. Determining which direction to sleep with your head is better is quite simple. In a suitable position, your sleep will be sound, your dreams will be bright and pleasant, and your morning will be cheerful and positive.

To learn how to improve your sleep and get enough sleep, read our article - How to sleep correctly?

Let's sum it up

Sleeping on your side is the most comfortable sleeping position. It is simply irreplaceable for those who have any problems with the spine. After all, only in this position can he return to his natural form and rest.

It is best to fall asleep, of course, on your left side. This arrangement can be considered healing. However, this does not mean that all other poses are bad. They need to be changed periodically. If you lie all night even in the most useful of them, it will do more harm than good.

Author: Yulia Zablotskaya

How body position during sleep affects health

The fetal position, when a person lies on his side with his knees drawn up to his chest, helps reduce many unpleasant sensations in the body. It reduces pain from stomach ulcers, improves low blood pressure, and helps with depression or neuroses. If you suddenly develop the habit of unconsciously accepting the position of the fetus, you should check your health in these aspects.

Those who sleep on their side, placing their hands under their cheeks, should check the health of the respiratory system: as a rule, such a tendency indicates incipient tonsillitis, sinusitis or sinusitis. Those who suffer from cervical osteochondrosis “love” the same position.

The craving for a large number of pillows under the head and a semi-sitting position in sleep is often caused by dysfunction of the heart muscle. Since a horizontal position can contribute to difficulty in the heart, shortness of breath and a feeling of heaviness, the body subconsciously tries to avoid this by adopting a different position.

The preference to sleep on your back is often caused not so much by the convenience of this position. Research shows that people sleeping on their backs have a reduced amount of oxygen in their blood, which can be accompanied by frequent colds.

And if in this position a person also constantly bends his knees, this may indicate varicose veins in the initial stage. A person takes this position subconsciously, which facilitates blood flow, and the veins and heart are freed from additional stress.

Lying on the left side alleviates the condition of diabetes, liver and right kidney diseases. But sleeping on your back, with your arms spread wide, means that there is a risk of developing asthmatic bronchitis.

Such sleep is accompanied by snoring and difficulty breathing, which can be dangerous due to interruption of breathing or stopping (apnea). In detail: An effective remedy for snoring and traditional methods of treatment

Those who suffer from stomach or intestinal diseases, or complain of pain in the spine, often sleep on their stomach or in the “fetal” position. Such positions help reduce the load on problem areas.

If a person covers his head with a pillow while falling asleep, this may indicate diseases of the auditory nerve.

Since some positions are comfortable for us out of habit, the most worrying thing is when a person begins to wake up in an unusual or unnatural position.

What positions are good for sleeping?

If you exclude people who suffer from sleep apnea and snoring, sleeping on your back is suitable for almost everyone. When falling asleep in this position, a person usually feels good: the spinal column is in a natural position and can fully recover after the day’s stress.

A good alternative to this position is lying on your side. It allows you to relax with pain in the spine: to do this, you need to straighten one leg and leave it lying on the mattress, and bend the other at the knee, placing it on a small pillow or a rolled-up blanket.

Constantly sleeping in incorrect, unnatural positions is harmful to health.

What position to sleep in after eating

A heavy and late dinner is the main enemy of healthy sleep, because it creates a feeling of heaviness and does not allow the body to relax, since it is necessary to digest food. For this reason, nutritionists advise going to bed no earlier than 3 hours after your last meal. However, it is not always possible to follow this rule and the question arises of which side to sleep on after eating.

It is easier for the entire gastrointestinal system to work if a person is in an upright position, so if possible, you should walk or sit after dinner. But if circumstances force you to go to bed, then it is better to choose the left side for these purposes - this way the load on the digestive organs will be less.

A correct and comfortable sleeping position is an important element in organizing proper rest. If you want to maintain health, prolong youth, maintain a good mood and always wake up vigorous, you should listen to your body and not neglect the rules of sleep.

Sleeping with a tendency to snore

When snoring, there is a decrease in the tone of the smooth muscles of the soft palate and uvula. This leads to a narrowing of the lumen for the passage of air into the respiratory tract. The air passes through with difficulty, causing shaking of the walls of the air passages and a corresponding sound. Sometimes breathing reflexively stops for a few seconds - this dangerous condition is called apnea; if it stops for a long time, breathing may not be restored.

To snore less and reduce the risk of developing apnea, you need to learn to sleep on your side. It’s better to go on the left or change sides periodically. Sometimes the prone position may be suitable if the snorer is not overweight.

You may be interested in learning about what apnea is, the reasons for its development, methods of treatment and prevention.