Choosing the ideal sleeping position: who should sleep on their side and who should sleep on their stomach

Which side is better to sleep on depends on your general health, the presence of chronic diseases, and the individual characteristics of your body. Since the times of the Soviet Union, children have been taught to sleep on the right side, focusing on the fact that the heart and lungs work better this way, and there is less strain. This means your sleep will be stronger and healthier. Current experts recommend falling asleep on your left side, giving their reasons.

Which side is better to sleep on?

The optimal position is one in which a person gets enough sleep and does not feel discomfort. Some people prefer to sleep on their back, others on their stomach or on a certain side. Some sleep only in the “starfish” position - with arms and legs outstretched, while others prefer the fetal position - on the side with legs pulled up to the stomach.

It was experimentally found that the most beneficial way for a healthy person to sleep is on the left side.

The video clearly explains which side is the right one to sleep on and why:

Who benefits from sleeping on their stomach?

The prone position can only be beneficial if you do not sleep in it all the time. For example, in case of digestive disorders, including colic, increased gas formation and other unpleasant symptoms, lying on your stomach can reduce internal discomfort.

This pose can be beneficial for those who suffer from herniated discs. In this case, it is better to use a small pillow or even abandon head support if necessary.

One of the questions that worries many is where to sleep with your head correctly and whether it matters. The specific influence of which side of the world the sleeper’s head or feet are facing has not been proven, but the official opinion of many experts is that the most favorable position for human health and energy is to have the head facing north.

The location of the sleeper in relation to the door is also considered important. It is recommended to avoid a layout where a person lies with his feet towards the doorway, which is associated with the energy properties of the room.

Which side should you choose?

Depending on the side you choose, sleeping on your side has its advantages and disadvantages.

Sleeping on your left side

It’s healthier to fall asleep this way for the following reasons:

The functioning of the cardiovascular system and blood circulation in the pulmonary and systemic circulation improves. Blood oxygen saturation increases and its delivery to tissues improves.
Venous and lymphatic outflow is activated, the body is cleansed of metabolic products and toxic substances. This affects the functioning of the brain. In the morning, your head is clear, you feel cheerful and in a good mood. Sleeping like this is useful for varicose veins.
Positive effect on the digestive organs. The smooth muscles of the gastrointestinal tract relax as much as possible, food masses mechanically move towards the exit, since the last segment of the large intestine is located on the left. This causes regular morning bowel movements. Relaxation and a calm state of the stomach helps reduce gastric secretion and heartburn.
Relaxation of smooth muscles and outflow of food masses allows the pancreas to rest.
Sometimes proper sleep helps reduce pain in the spine, which is associated with relaxation of skeletal and smooth muscles and improved blood circulation.

Sleeping on the right side

Some people prefer to sleep in this position. They intuitively feel that this brings more benefits to the body:

anxiety is reduced, which promotes better sleep and the appearance of pleasant dreams;
the feeling of heat is relieved;
the mechanical outflow of bile from the bile ducts improves without smooth muscle spasms; in case of cholelithiasis, this reduces the risk of developing colic.

Flaws:

heartburn intensifies due to pressure on the stomach and reflexive throwing of its contents into the esophagus;
swelling of the face and headaches appear - a sign of stagnation in the venous and lymphatic systems;
there is a feeling of lethargy, lack of sleep due to insufficient oxygen supply to the brain - arterial blood circulation is disrupted.

Myths

During the Soviet era, children from kindergarten were taught to lie on their right side, placing their hands under their cheeks, explaining that this would relieve the load on the heart. But, according to doctors, in fact, there is no single correct and useful pose for absolutely every person in the world. There are features that should be taken into account, and the common belief is that you should choose exclusively the left side - this can cause a lot of harm to the health of those who have certain problems with it.

Regarding the load on the heart, indeed, the volume of blood that it will need to pump will increase by about 30%. But only those who constantly experience shortness of breath or frequent pain can feel this.

In addition, there is such a diagnosis as intercostal neuralgia, which is sometimes even confused with a heart attack. This makes it almost impossible to turn on your left side. And in general, it is located almost in the center of our chest, or rather inside it, which is why it does not come into contact with either the ribs or any covering tissues...

As for the hands, do you know why the kids needed to hide them? Thus, the educators tried to prevent them from developing an interest in their genitals.

Sleeping on your side with pathologies

The position recommended for falling asleep depends on the presence of a particular disease in a person.

To choose the right sleeping position, you must not only consult a doctor, but also be based on your own feelings: if sleep is comfortable, the position has been chosen correctly.

How to sleep better for your heart

In case of severe diseases of the cardiovascular system, it is better to fall asleep on your back.
Such diseases include severe forms of coronary heart disease (including the condition after myocardial infarction), severe cardiovascular failure, especially, in a small circle, with the threat of developing pulmonary edema, etc. Why shouldn’t overweight heart patients sleep on their left side? This is because sleeping in this position increases the load on the cardiovascular system.

Doctors sometimes recommend that patients with mild arterial hypertension and some other heart diseases fall asleep on their left side - this helps improve blood circulation and reduce the load on the heart muscle.

How to sleep better for a sick stomach

In case of increased secretory function of the stomach, gastritis, peptic ulcer, it is recommended to fall asleep on the left side - this helps to relax smooth muscles (pain is relieved) and reduce gastric secretion (heartburn is reduced). But sometimes it is easier to sleep on your back - it all depends on individual characteristics.

With reduced secretion, the sleeping position is selected individually; sometimes for such patients, sleeping on the right side, alternating sides, or falling asleep on the stomach is more suitable.

How to sleep better with pancreatitis

With chronic pancreatitis, stagnation of pancreatic secretion occurs in its ducts. Therefore, the main goal of treatment is to eliminate stagnation. During sleep, this is achieved by relaxing the smooth muscles of the walls of the excretory ducts. And they relax best when lying on their back.

Depending on the condition of the pancreas, some patients find it more comfortable to sleep on the right side or periodically change sides.

The most comfortable position is selected individually. But after a while it may become uncomfortable and will have to be changed - it all depends on the condition of the pancreas.

Special cases

Every rule has its exceptions. A person determines for himself how to sleep correctly and on which side. Personal preferences, health status, and feelings after a night's rest are taken into account.

After meals

Sometimes the cause of anxious and restless sleep is a heavy dinner the night before. If a person has eaten too much, the first thing he wants to do is lie down.

Digestion is difficult in a full stomach, and even more so if a person lies on his right side.

To alleviate the condition, it is recommended to roll over onto your left side. For good health, it is recommended to eat two hours before bedtime.

If you tend to snore

Snoring most often occurs when resting on your back. The tongue sinks in and air begins to escape with a characteristic sound. When the body feels a lack of air, it instinctively changes its position and turns over.

For pathologies

The best sleeping position for the heart is on the left side. It is also suitable for people with chronic diseases: cholecystitis, pancreatitis, problems with the liver and pancreas.

At the initial stage of spinal curvature, posture matters. After all, the correct position will reduce the load on the intervertebral discs, as well as relax the muscles. This will create a feeling of comfort for the spine.

If there are any pathologies from sleeping on your stomach, it is recommended to abstain.

The ideal option is the back. You can sleep on your side, but only using an orthopedic mattress that promotes the position of the spine at the same level.

If you have problems with your spine, consult your doctor about a comfortable sleeping position

Sleeping position directly depends on the location and type of pathology. To make the right choice, it is recommended to consult a doctor.

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.

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.

How to sleep better for a drunk person

During intoxication, the central nervous system is inhibited, which causes relaxation of skeletal muscles and smooth muscles of internal organs.

This can lead to tongue retraction and suffocation if a person sleeps on their back. In this case, intoxication can also be accompanied by vomiting; a person may not wake up and choke on vomit.

Therefore, it is important to monitor the sleep of a drunk person and try to turn him on his side. This will save you from sticking your tongue and getting vomit into your respiratory tract.

Who benefits from sleeping on your back?

The position on the back is also recognized by experts as beneficial for the body. The load on the spinal discs is relieved as much as possible and blood circulation is improved.

Has a positive effect for hypertensive patients who suffer from cardiovascular diseases or heartburn. Lying on your back, a person rests better during night sleep, which is explained by facilitating the breathing process and reducing pressure on the internal organs. If the process of falling asleep is difficult, you can place a small pillow under your lower back, thereby supporting the natural curve of the spine.

Ideal sleeping position for pregnant women

Sleeping position during pregnancy depends on the period. In the first trimester (first 12 weeks), you can sleep in any position. It is better to give preference to falling asleep on the left side - this way the body is better supplied with oxygen. If a woman likes the tummy position, it will not harm the baby.

In the second trimester (13 – 24 weeks), you can sleep either on any comfortable side (preferably on the left, but you can change it) or on your back. During pregnancy, some women prefer the starfish position - on their back with their arms and legs spread wide. The position on the stomach should already be excluded.

In the third trimester (from 25 to 40 weeks), it is better to sleep on your left side, since during this period the uterus compresses large blood vessels and blood circulation may be impaired, including in the area of the placenta. The position on the left side prevents such violations.

Bending your knees may reduce back pain that is common during this period of pregnancy.

More details about sleep during pregnancy https://matrasium.ru/son/zdorove/na-kakom-boku-spat-pri-beremennosti/

The importance of sleep posture for health

Choosing a sleeping position is considered a purely individual process. You should focus not on friends, family and neighbors, but on personal preferences and health problems. If your stomach hurts, it is better to lie on your left side. When it's hot, the right side is ideal. For newborns and pregnant women, the position on the stomach is dangerous, and resting, bent over in the form of an “embryo,” has a bad effect on the back.

Advice! You can determine how suitable the position is by the speed of falling asleep and achieving a quick rest phase. In the morning, a person should feel cheerful and be in a good mood.

If your legs or arms become numb, you need to adjust your body position. Signs of insomnia (poor health, fatigue, psycho-emotional disruptions) characterize a false choice. Due to constant lack of sleep, complications develop:

wrinkles appear on the skin;
cognitive abilities deteriorate;
libido falls;
the chance of developing heart and vascular diseases increases;
the likelihood of oncological manifestations increases;
the psycho-emotional background is disrupted;
there is a loss of strength.

If strange symptoms occur, you should contact a somnologist. The doctor will conduct an examination, prescribe an examination and draw up a treatment plan. If the sleep problem is caused by an internal irritant, consultation with other specialists will be required.

Why is your sleeping position so important?

This is important for both healthy and sick people. If a person sleeps in comfortable conditions, his whole body relaxes, blood circulation improves, the smooth muscles of the internal organs relax, and their functioning is restored.

A person intuitively selects the position in which he is comfortable sleeping, but if there are acquired diseases, they must be taken into account, our advice will help here (or consult a doctor) so as not to provoke undesirable development.

It is important to choose the right sleeping position for sick people; this can significantly improve or, conversely, worsen their condition. Sometimes it is necessary to change your usual position while sleeping, and this is not always pleasant. But the improvement in general condition with normalization of sleep indicates the correctness of the choice.

Proper sleep is part of a healthy lifestyle. It gives morning vigor, energy for the whole day to perform work and active recreation. Any disease is not so severe if you get good sleep in the right position.

The importance of proper sleep for a person

What is sleep? This phenomenon is a physiological condition during which brain activity decreases, breathing slows down, the body stops responding to external stimuli and body temperature decreases. All this allows you to start the renewal process at the cellular level, thanks to which a person wakes up in the morning feeling well rested.

However, it is important to understand that positive processes during sleep in our body occur only when proper sleep is organized:

an hour before going to bed you need to prepare the room and create comfortable conditions in it;
It is advisable to lie down to rest with your head to the west and your feet to the east. This position allows you to relax all muscle groups;
The night's rest regime and the number of hours should meet the needs of the body.

As a rule, the vast majority of health problems arise from improper sleep, namely:

lack of night rest leads to increased blood pressure and loss of concentration;
an incorrectly chosen sleeping position provokes the development of osteochondrosis, disrupting the functioning of the heart muscle and blood circulation;
lack of sleep negatively affects the skin and nervous system;
Improperly organized night rest increases the risk of stroke, cancer and excessive weight gain.

Important: During a night's rest, your posture plays an important role. You can ventilate the room, go for a walk, or take a relaxing bath, but if the sleeping position is chosen incorrectly, none of this will have a positive result.

During night rest, the human brain needs oxygen no less than during waking hours

In this case, it is important that the position is chosen correctly and oxygen flows freely through all arteries. Since a high pillow contributes to compression of important arteries, which will inevitably lead to oxygen starvation of the brain

Why is the choice of pose so important?

Doctors and scientists agree that choosing the right sleeping position is important, for several reasons. Firstly, a comfortable body position helps you fall asleep faster and sleep more soundly. Secondly, the pose affects the work of the internal organs located in the chest and abdominal cavity. Thirdly, the digestive process is affected, which does not stop at night. Fourthly, posture affects the condition of the skin. Fifthly, there is an opinion that the correct position helps strengthen the immune system.

There are many sleeping positions, but the most common one is the side position, which many people choose. And this is useful if you find the right side and take into account the individual characteristics of your body. Below are the characteristics of sleeping on both sides and recommendations for sleepers.

For your information! According to the medical direction of psychosomatics, psychological factors directly affect physiological processes and can provoke somatic, that is, bodily diseases. But there is also feedback. At night, the brain practically turns off and the subconscious is activated. The body strives to improve its functioning and sends signals that are picked up on a subconscious level and ensure the choice of the posture that is most comfortable for a particular person.

On the left side

Let's analyze what happens to our body when we rest on our side. Particularly on the left. This position has a number of advantages:

Strengthening the lymphatic system. When you lie on the left side, the lymph is filtered better. There is an explanation for this: in this half of the body there are more lymphatic vessels and areas than in the right. In addition, left-sided sleep enhances the processing of functional products arriving in this system from the brain (the connection between the lymphatic system and the brain was discovered by Western scientists quite recently).
Stimulation of blood circulation. For varicose veins, it is recommended to lie down and rest on your left side. In a similar way, you can normalize blood circulation and immediately reduce the pressure on the vena cava (the so-called main vein located on the right side of the body).
Reducing heartburn. As established, the stomach is located on the left. Going to sleep on the left side will reduce the symptoms of a problem such as gastroesophageal reflux. The effectiveness of this method of combating heartburn is quite high. The effect is felt literally in a few minutes.
Better digestion. From this point of view, left-side sleep is much better than right-side sleep. It's all about the obvious force of gravity. While you sleep on your left side, the substances of the large intestine move freely through it. This means that in the morning, defecation will be much easier. It should also be added that the stomach and pancreatic gland of those who sleep on the left side are located in a position suitable for them. This enhances the production of enzymes by the gland.
Relief of back pain. Long-term back pain robs a person of adequate sleep. Positioning on the left side will allow you to increase the quality of your night's rest, because in this way the pressure on the spine will be reduced. A feeling of comfort and a decrease in pain intensity promotes healthy and restful sleep.

Undoubtedly, sleeping on the left side is quite beneficial for your health. This pose will help you cope with existing diseases and improve the function of your internal organs.

What position should a newborn sleep in?

The condition of the newborn is affected by the position in which he rests. Considering that newborns spend almost all their time lying down, this problem is much more acute for them. Therefore, it is important to know which option will be most suitable for babies. The tummy time position is an excellent workout for your baby's neck and shoulder muscles.

Thanks to this position, he observes the world around him. As experts point out, a child cannot lie on his stomach for more than 15 minutes. in a day. This should happen during the day when parents can watch the baby, as the prone position makes breathing difficult. It may happen that a pillow is placed under the child's head and it will be even more difficult for him to breathe.

Therefore, your baby will sleep much safer if he is placed on his back or side.

This is a comfortable and safe position for a child to sleep. However, there are situations in which the position should be avoided, such as hip dysplasia. In this case, the child is in pain; it is recommended to place him in the frog position (on his tummy with his legs spread wide apart). If your baby has a runny nose, you should also not place him on his back.

A newborn baby tries to assume the position it occupied while in the womb. The baby brings his hands to his face and presses his legs to his body. Mothers often wonder if their baby can sleep in this position. At the end of the first month he will lose the habit of this position. If this situation drags on, you should seek help from a pediatrician to find out if the baby has muscle hypertonicity.

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Recommendations for heart patients and hypertensive patients

Those suffering from hypertension and problems with cardiac activity need to free the heart from constriction as much as possible. The best thing for them is to lie on their back. You can alternate with the pose on the left side.

No one should be stuck in a particular sleeping position; spending the entire night on one side will worsen kidney function. There is no need for static in a dream.

To develop the habit of falling asleep in the correct position, you need to overcome the internal pressures that will be there at first, but then you will be able to feel all the benefits that good rest gives the body.

Poses

Let's take a closer look at each body position during sleep in order to understand which one you should definitely avoid, and which one, on the contrary, you should try to accustom yourself to.

On the stomach

It is generally accepted that this particular position is a bad habit of a person that needs to be fought. The fact is that it provokes back problems, such as osteochondrosis, pathological changes in the vertebrae, etc. In addition, when we lie on our stomachs, we cannot breathe, buried in a mattress or pillow. Why do you have to turn your head to the side, and this negatively affects blood circulation. Therefore, an insufficient amount of oxygen in the brain can cause fatigue, irritation, and, importantly, headaches, nightmares, and as a result, insomnia.

If, in addition, you put your hands under your head and bend your legs, then severe pain in the back will not take long to occur. The muscles of the cervical-collar area will be in constant tension, and the spine will begin to slowly but surely bend. Therefore, if you are watching your posture and health, it is not enough to do exercises and control yourself while sitting, it is also important to avoid sleeping on your stomach.

And, by the way, this also does not have the best effect on beauty. Wrinkles appear on the face, neck and chest, and, as many women know, they can no longer be smoothed out, at least not naturally. And swelling will not add charisma and charm in the morning. The only indicator for which this position is recommended is snoring, since lying on your stomach makes it easier to breathe.

For those who cannot completely give it up, there is a little trick to ease the load on the spine - buy a small pillow and place it in the very lower part of the abdomen. It is strictly forbidden to eat at least two hours before rest, and, of course, during pregnancy, since pressure on the fetus can provoke the most negative consequences.

On the back

While resting on your back, the amount of air that enters the lungs is significantly reduced, plus the breathing process becomes more noisy, which means that a person prone to apnea will definitely begin to snore in this position.

And, in principle, this is the only contraindication (except for pregnancy, again, due to excessive pressure), since, in contrast to the previous option, this option allows you to straighten the intervertebral discs, relieve stress in the spine and really helps to gain strength overnight .

The face and neck are not pressed by the mattress and bolsters. Therefore, the skin has access to oxygen, which is an excellent method to maintain freshness and youth. People who periodically experience heartburn will be able to alleviate their condition. Since lying on your back, there is no pressure on the abdominal cavity, as a result of which the risk that acid will be thrown from the stomach into the esophagus, irritating it, is significantly reduced. Also recommended for people suffering from high blood pressure, chondrosis, and scoliosis.

On the side

Both sides are equally beneficial for the spine, as they are the most natural for its curves.

• Right . It is important to choose in hot summers or at elevated temperatures, especially for children. The secret is that the body cools faster, which makes a person feel more comfortable. It is advisable to bend your legs at the knees, then you can cope with anxiety, worry, resentment and other feelings that are difficult to cope with. Taking the form of a fetus in the mother's womb, we subconsciously return to this state of relaxation, security and trust.

You should definitely practice it for insomnia, depression and nervous breakdowns due to stress. Contraindicated for those who have heartburn, as it can provoke its occurrence. The largest vein is located on this side, therefore, if it is “lying behind”, there is a risk of circulatory disorders with all the ensuing consequences. So be careful.

• Left . Whatever one may say, this pose is the most beneficial for our body. Helps cope with varicose veins, heartburn, snoring, and it’s actually healthier for the heart, since there’s less strain. And also for the spleen during pregnancy, both for the mother herself and for the baby in the womb.

Among other things, the left side is considered the leading side in the lymphatic system. Therefore, while you sleep, your body actively filters toxins and lymph, which helps improve metabolism and overall health.

It may seem surprising, but this option is the most beneficial for the stomach among the others. Do you know why? Because the process of moving digested waste from the small intestine to the large intestine is simplified, which relieves a person of constipation and irregular bowel movements. But it is worth noting that there are also contraindications.

Not recommended for people with high blood pressure or problems with the cervical-collar area. In this case, it is necessary to use a bolster and place your hands along the body, under no circumstances placing them under your head, as was advised in Soviet kindergartens, otherwise there is a risk of getting a curvature of the spine.

Posture for diseases of the respiratory system

Breathing problems are usually uneven - prolonged remissions alternate with exacerbations, during which it becomes very difficult to sleep. Normal rest is interfered with by cough, shortness of breath, and narrowing of the lumen of the larynx. During this period, it is especially important to choose a position that is comfortable for falling asleep, which will be focused on the characteristics of the disease and will make breathing easier:

When sputum is discharged - on the right or left side;
for intense cough - on a high pillow.

It is strictly forbidden to lie on your back or stomach.

General recommendations for healthy sleep

You can wean yourself from unhealthy postures and relax comfortably and fully by following the recommendations:

To prevent wrinkles from appearing, do not bury your face in the pillow.
Ventilate your bedroom at night.
Relax before bed: listen to calm, pleasant music, take a warm bath, give up TV and mobile phones, talk with your loved one. Aromatherapy sessions are useful.
Don't eat a big dinner an hour or two before bedtime. Let's allow a light meal: a glass of kefir or yogurt.
Organize your sleeping area by choosing the right mattress, bedding and pillow.
Eliminate extraneous noise, strong odors and other irritants.
Create a favorable microclimate in the room. Explanation: the optimal temperature is 23-24 degrees, humidity is 50-55%. The bedroom should not be stuffy and light.
Do not place your arms under your head or body.
The head and back should be at the same level without unnatural curves of the spine.
You can place a pillow or blanket between your legs to help your limbs relax and prevent joint pain from overexertion or poor positioning.

Correct sleeping position is the key to a healthy and complete night's rest! Find her and sleep soundly and peacefully.

Recommendations from experts

What position a person chooses for a night's rest depends on his psychological state and character traits. Observing a sleeping person makes it possible to find the right approach to him, which is important in a number of cases. Especially when it comes to children. If a 4-year-old child sleeps on his side, in the fetal position, it means he lacks independence, to which parents should immediately respond.

Psychologists say: people who prefer to sleep on their sides have an analytical mind, are calm and reliable. It is easy for them to adapt to a changed situation, they easily endure life's troubles. If an adult who was sleeping on his back begins to wake up curled up in a ball with his head covered with a blanket, you should think that he has taken on unbearable burdens in life.

Aromatherapy has a positive effect on sleep

First you need to decide on your sleeping position. It is necessary to understand why you cannot sleep in one position or another, what position is most comfortable in this case. To avoid suffering from insomnia, you should follow the recommendations:

Before going to bed, the room should be ventilated.
A contrast shower will help your body relax.
It is not recommended to have a heavy dinner in the evening. After eating, it is advisable to take a quiet walk.
The soft mattress will provide better sleep.
You need to choose a pillow that is not too hard and not too soft.
The room should be cool.