A person spends about a third of his life in bed – which is why choosing the right sleeping position is the key to health. However, a number of parameters affect the quality of sleep – including the temperature in the room and the level of exposure to bright light before going to bed.
What factors should you consider to fall asleep faster and sleep better? Is it recommended to sleep on the left side or the right side? Why is sleeping on your back good for you, but sleeping on your stomach is bad for your health? You will find answers to these questions in the material.
How to learn to sleep properly?
Sleeping in the wrong position over the years or developing the habit of falling asleep exclusively in front of the TV on the couch is a problem that requires attention and should be addressed. In addition, studies show that background noise significantly reduces the quality and depth of sleep.
In order to sleep properly, first of all, you need a good shock-absorbing mattress. A ventilated room and a minimum amount of sounds are also important. Speaking about choosing the best position for sleeping (and which side you need to sleep on), it is impossible to give an unambiguous answer – a lot depends on the individual person.
When choosing the right (and comfortable) position for sleeping, first ensure that you have chosen the correct mattress and pillow. After that, move on to testing sleep on your back – if such a dream, even with two small pillows (under the knees and lower back), does not seem comfortable to you, go to sleep on your side.
What are the advantages of correctly sleeping:
- improves blood supply to the brain
- increases the supply of oxygen to the body
- optimizes hormone production
- accelerates the recovery of muscle tissue
- facilitates the work of the digestive system
- provides stability to the spine and joints
Which side is better to sleep on?
Sleeping on your side is one of the two recommended sleeping positions for almost everyone. However, which side you sleep on plays an important role. Sleeping on the right side can provoke heartburn, while sleeping on the left side reduces the production of acid in the stomach and is optimal for reflux disease.
The most correct position of the arms when sleeping on the side is to stretch them along the body. Putting your hands under the pillow can cause both neck pain and an unpleasant feeling of numbness. If keeping your arms outstretched is not comfortable for you, hug a second small pillow.
Note also that although sleeping on your stomach helps digestion and can stop snoring, the habit of sleeping in this position provokes pain in the neck and back. Bending one of the legs at the knee and putting your hand under your head exacerbates the situation – it bends the spine and pulls the muscles of the neck and shoulders.
The best sleeping position
Except for those people who have trouble breathing and snoring, sleeping on your back is the preferred sleeping position choice. It is in this position that the spine is in the most neutral position, which helps the body to effectively recuperate.
However, sleeping on their backs is not something everyone can get used to. If you are one of those people who like to sleep on their side – do not change your habits. Ultimately, there is no scientific evidence for the benefits of sleeping on your back. At the same time, we recall once again that it is better to sleep on the left side.
Studies show that when the torso is lying on the left side, it is more difficult for stomach acid to get back into the esophagus – in contrast to sleeping on the right side. But, again, if you don’t suffer from stomach problems and don’t overeat at night, sleeping on your right side is also perfectly acceptable.
Extra pillows
The use of small pillows significantly improves any posture during sleep. If you sleep on your back, use a medium pillow placed under your knees (it will help keep your pelvis in a more comfortable position) and a very small and flat pillow placed under your lower back.
A pillow sandwiched between your legs will help make sleeping on your side more comfortable. For those who still prefer to sleep on their stomach and cannot sleep in another position, experts recommend placing a medium-sized pillow under the lower abdomen – this will significantly reduce the load on the spine.
How to sleep properly?
One of the most important hormones that regulates sleep and wake cycles is melatonin . With problems with its production, people experience not only insomnia, but also depression. In turn, exposure to bright light negatively affects melatonin. In order to sleep properly, darkness is necessary.
1. Ventilate the bedroom
The air in the bedroom should be fresh and slightly cool, and the sleeping room itself should be dark and without sources of bright light. The habit of lying in bed before going to bed with a laptop or having a TV in the bedroom are common causes of insomnia.
2. Invest in a mattress
Since we spend a third of our lives sleeping, it is extremely important to make the best use of this time. Sleeping on an uncomfortable bed with an old sagging mattress restores strength much worse – do not save on your health and buy an orthopedic mattress.
3. Choose the right pillow
The main criterion for choosing a pillow is your preferred sleeping position. If you sleep on your back, then a thin one will suit you, if you sleep on your side, a higher one. However, it is recommended to use a pillow made of synthetic materials, as natural down tends to accumulate dust and bacteria.
4. Don’t fool your body with bright light
Bright white light from the screen of a mobile phone, computer or TV tells the body that it is the middle of the day and not the time to rest. To improve the quality of sleep and fall asleep faster, you need to put your smartphone aside at least an hour before going to bed.
5. Be careful with sleeping pills
If you drink coffee all day, and in the evening you “turn off” yourself with a powerful sleeping pill, then you should think about habits. Limit your caffeine intake, and use over-the-counter melatonin as a sleep aid—it’s non-addictive and doesn’t leave you feeling hazy in the morning.
Doctors do not recommend sleeping on your stomach, as it causes neck and back pain. Sleeping on your back with extra pillows under your knees and lower back, and sleeping on your side with a small pillow tucked between your legs are most beneficial for restoring your body’s strength.