Did you know that a whopping 50–70 million adults in the US suffer from sleep disorders?
That's a lot of folks nodding off at their desks or standing in a Starbucks line for
their third cup of java.
Hi viewers and welcome back to Bestie!
Sleep is a big part of our lives.
But, a lot of us have problems getting enough.
And the reason can be something other than stress or medical conditions.
It may actually be your sleep position, which plays a big role in your sleep quality.
Sleeping the wrong way can cause or aggravate certain health problems.
So it is very important to make sure you choose the best positions.
And in today’s video, we will tell you what they are.
From sleeping on the left side, upright, log position, fetal position to keeping your upper
body elevated and more, watch till the end to learn about all of them.
Flat On Your Back: Sleeping on your back offers the most health benefits.
Not only is it easiest on your spine, it can also help relieve hip and knee pain.
This position uses gravity to keep your body in alignment over your spine.
This reduces any unnecessary pressure on your back or joints.
A pillow behind your knees may help support the natural curve of the back.
Plus, if you’re worried about keeping your skin looking fresh, sleeping on your back
protects it from any pillow or gravity-induced wrinkles.
On the flip side, sleeping on your back can be difficult for anyone who struggles with
snoring or sleep apnea.
It can also be uncomfortable for anyone who already struggles with back pain.
What activities cause you lower back pain?
Tell us quickly down below in the comments section!
Left side: Also known as the lateral position, the body is positioned on the left side.
Your arm may be under the body or may be slightly forward or extended, with some pressure at
the left shoulder.
The legs may be stacked, with the left leg underneath or slightly staggered.
In a fetal position, the legs are bent and the knees are drawn toward the upper body.
This position is better for those who suffer from position-dependent snoring and sleep
apnea.
Breathing may be optimal by sleeping on the left side.
If a right-sided joint is causing pain, it may be eased in this position.
A person who is pregnant may place a pillow under their stomach or between their knees
and find this position relieves pressure on the bladder and back.
Right Side: In this lateral position, your body is positioned lying on the right side.
Sleeping on your right side creates more space in the chest cavity and reduces pressure on
your heart muscles.
Imagine your chest cavity with the heart on the left side.
When you lie on your right side, gravity pulls the heart into the chest cavity rather than
against the wall of the rib cage.
That puts less pressure on it and reduces the load.
If you’re already suffering from heart trouble, that extra work can take its toll on it.
Studies have shown that right side sleeping can benefit the part of your nervous system
which controls fight or flight response.
This means it influences your heart rate and blood pressure as well.
Upright: Yes, it is possible to sleep with the head raised.
You probably do it all the time whenever you fall asleep in your favourite recliner.
A sleeping wedge pillow may also raise the head during sleep.
Adjustable beds, including specialized mattresses, may also be used to lift the head above the
body.
The degree of head elevation may vary, but most benefit from raising the head 20 to 30
degrees.
Raising the head during sleep can avoid collapsing the airway.
This can reduce snoring and problems with sleep apnea.
If positioned properly, it may also be possible to relieve pain.
On Your Stomach: Lying on one’s stomach is a rather uncommon sleep position.
Your face is typically turned to one side or the other to make breathing easier.
The arms and hands may be tucked underneath, positioned at the side, or extended out to
the sides.
The legs are usually extended and not bent.
As with lateral sleep, prone positioning can help avoid the bad effects of sleeping on
your back.
It also prevents the organ shifts that occur with your chest.
If the surface you’re sleeping on is not particularly comfortable, lying on the softer
part of the body may be preferred.
Tucking arms close to your body can provide psychological comfort and conserve heat.
Prone sleep may also help in relieving pain in your muscles, bones and nerves .
Fetal Position: Side sleepers who curl inward with bent legs are sleeping in the fetal position.
Sleeping in this position has many of the same benefits as sleeping on the side.
Research also has found that sleeping this way significantly reduces the frequency of
sleep apnea breathing irregularities.
Unfortunately, sleeping in the fetal position may cause joint pain or stiffness for some
people.
To reduce the risk of discomfort, curl in a relatively loose position or with a pillow
between your knees.
Log position: Ever heard the expression 'sleeping like a log'?
Around 15 percent of people take this literally, lying on one side with their legs and arms
straight by their side.
It can reduce snoring and works great for your digestion.
It might even reduce heartburn.
This is the reason why the log position is usually recommended for people who suffer
from acid reflux.
Contrary to the fetal position, where your spine is elongated, it wards off back and
neck pain.
For Couples: Over half of us share a bed with someone.
While some find it annoying and avoid their partners while they snooze, others like to
cuddle up.
Research shows that over half of us turn our backs on our partners in bed, which is fine
if both of you are happy to sleep this way.
But, cuddling up to your partner, or spooning, can increase your level of the bonding hormone
oxytocin.
This decreases cortisol – otherwise known as the stress hormone.
In a study, it was found that only 4% of couples spent the night facing each other.
But 94% of participants who spent the night in contact with one another felt happy in
their relationship, as compared to 68% of those who weren’t in contact during the
night.
It’s important that you and your partner pick the right sleeping positions for your
own individual needs.
But if you're feeling a little disconnected from each other, make it part of your bedtime
routine to get into bed earlier than normal.
Try to spend some time spooning or chatting face to face before you both switch to your
go-to sleeping positions.
Did you know that when you are in a relationship, what you don’t say can reveal much more
than what you actually show.
Learn more of what we are talking about by watching “Body Language Can Reveal A Lot
About Your Relationship”
Now, back to sleeping positions for better health.
On the back with your upper body elevated: This is a great position for people who have
a cough.
When you’re horizontal, gravity collects the mucus in your head and lungs, causing
your cough to worsen.
Don’t fight gravity, use it to your advantage.
Elevate your upper body and sleep on your back.
Comfort in an elevated position is a challenge without a fancy adjustable bed.
You can achieve roughly the same elevated effect using pillows stacked behind your back
and neck.
Or, if you have the resources, try raising your bed frame.
If none of these options work, you may need to hit the recliner for a night or two until
your cough subsides.
So now that you know about these healthy sleeping positions, which one is the best?
Let’s clear that up.
When considering the best position for sleep, it is important to acknowledge your own needs.
Consider the role of pain, sleep-disordered breathing like snoring or sleep apnea, and
the numerous medical conditions described.
Think about what the best position for your head and neck should be.
A slightly extended neck may improve breathing.
It’s also normal to wake from sleep to change position.
For the best sleep, allow some flexibility with your sleep positions.
This occurs frequently and may go unremembered.
We understand that changing your regular sleep position can be difficult.
So here are some tips for transitioning to a new one.
Block out all natural light in your room and banish electronic devices for the two hours
leading up to bedtime.
Sleep on the opposite side of your bed.
Your body may be less likely to revert to your old position automatically.
Don’t skimp on extras like a high-quality pillow and stretchy mattress cover or sheets.
Be patient if you truly want to make a change to your sleeping habits.
If your goal is to improve the quality of your sleep, it may be well worth it.
Another recommendation for avoiding either the stomach or sleeping on your back involves
strapping or taping an object to your back like a tennis ball.
This will provide just enough of an irritant to prevent yourself from sleeping that way.
There are also various devices on the market and bed manipulations intended to train sleeping
posture.
Similarly, if you’re trying to avoid sleeping on a particular side, stack a few extra pillows
behind your back to prevent yourself from easily rolling over in the night.
Most of us don’t stay put while we sleep anyway, changing position on average about
a dozen times each night.
Apart from changing your sleep position, there are other things that you should do for a
better night’s sleep.
Learn more about these by watching:
10 Life Hacks To Get A Good Night's Sleep
Or
the Best Foods That Will Help You Sleep Better Instantly
These 2 videos will definitely help you sleep better.
So go ahead and pick a video, or watch them both for maximum benefits.
What’s your favourite sleeping position?
Let us know in the comments section below!