How do you usually sleep at night?
This isn't a philosophical question about your morality, but a very practical one about how your body rests. Your sleeping position can significantly affect how you feel during the day.
Since we spend about a third of our lives in bed, our spine and joints are under pressure for hours on end. Over time, this can contribute to back pain, stiff necks, and other muscle problems.
These concerns can also affect posture, because spinal misalignment, tight muscles, or pressure points can cause the body to slouch or twist.
“Sleep and posture are closely linked,” explains Lisa Artis, deputy executive director of The Sleep Charity, to the Metro newspaper (UK newspaper).
According to her, the position in which we sleep can support the natural curves of the spine or, conversely, put it under unnecessary stress for many hours.
She adds that where you rest your head also plays an important role. A mattress that is too soft or too firm can disrupt your body's alignment, while a pillow of the wrong height can cause tension in your neck.
However, sleeping position also matters a lot — and some are much better for your posture than others.
Sleeping on your back
According to the expert, this is one of the best positions for spinal alignment.
When you sleep on your back, your head, neck, and spine stay in a neutral position, especially if you use a pillow that provides good support.
This position:
avoid twisting the body
distributes weight more evenly
reduces pressure in some parts of the body
However, it can worsen snoring or sleep apnea because the tongue can slip back during sleep.
If you sleep on your back, a relatively firm mattress can help prevent your back from arching. Placing a small pillow under your knees can also help maintain the natural curve of your spine.
Starfish position
A variation of this position is when you sleep on your back with your hands above your head, known as the "starfish" position.
Although it maintains the neutral alignment of the body, it can cause:
shoulder tension
nerve compression
more frequent snoring
For this reason, it is recommended to avoid it.
Side sleeping
Sleeping on your side is also considered very beneficial.
This position:
keeps the spine relatively straight
can reduce snoring and breathing problems
often recommended for pregnant women and people with digestive problems
In these cases, sleeping on the left side is often suggested.
However, some people may experience:
shoulder pressure
neck pain
These problems are usually solved by using a suitable support cushion.
Another problem can be hip rotation, so experts recommend placing a pillow between the knees to keep the body in a straight line.
Fetal position
This is a common side position, where the knees are pulled towards the chest and the body is bent into an embryo shape.
Although it may be comfortable for people with lower back pain or herniated discs, from a posture standpoint it is not the ideal position.
When sleeping on your side, it's best to try to keep your spine as straight as possible to avoid excessive arching of the upper back and to improve breathing.
Sleeping on your stomach
People who sleep on their stomachs should be careful.
According to the expert, this is usually the most problematic position for body posture, because it forces the neck to turn to the side and can flatten the natural curve of the lower back.
Over time this can cause:
neck stiffness
pain or discomfort when you wake up
If you still prefer to sleep in this position, it is advisable to use:
a very thin pillow (or no pillow at all) for the head
a small pillow under the pelvis to reduce pressure on the back. /GazetaExpress/
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