If you are accounting for the number of hours you sleep for a good sleeping habit, we might need to tell you that your sleeping posture also matters. Specifically, when you’re pregnant or suffer an injury, the position you hold becomes critical to have a good night’s sleep.
There are many sleeping positions; however, finding the right position and training your body for a night of quality sleep is quite challenging. But it’s nothing difficult, and one can modify their sleeping position as per their comfort.
The fetal position is favored by 40% of the population because it is easier to sleep when you curl up. In this position, your spine rests in its natural curve. It is especially suitable for pregnant women because one tends to curl towards the left and allows blood flow to the womb. Recent research has also revealed that the fetal position is good for individuals diagnosed with neurological conditions such as Parkinson’s and Alzheimer’s. Studies suggest that your brain better heals these pathologies when you sleep on your side rather than on your back or stomach.
In this position, starfish sleepers sleep on their back with wide-open lower limbs. However, their hands are bent on either side of their head. Although it causes snoring and increases the chance of sleep apnea, this position is said to reduce acid reflux while you are asleep. One piece of advice is to insert a pillow under your knees before going into a deep sleep. Using a firmer mattress will also enable a good flow of blood across your forelimbs and support your spine.
In this position, people sleep on one side with their hands close to their bodies. Almost 15% of people favor this position, and it is perhaps a healthy sleeping posture. This position allows your spine to be straight and aligned. Because you sleep one slide, the flow of blood to all your extremities is good. It is also a recommended posture for sleep apnea, letting all the oxygen reach the brain while you are in a deep sleep. Place a thin, rolled towel between your knees to avoid pressure on the hips.
In this position, people sleep flat on their backs. It is perhaps a very healthy position because gravity causes your spine to be aligned straight and reduces backpressure and muscle strain when you sleep on your back. However, this posture is unlikely for anyone suffering from sleep apnea or snores. Snoring is a disturbing phenomenon that can be problematic to someone sleeping next to you or can cause you long-term problems such as carotid artery problems.
If you are suffering from a blocked nose, this posture is not comfortable due to shallow breathing. Place a rolled towel or pillow between the knees to avoid back pain and to keep your neck in a resting position. However, if you have sleep apnea, the best advice is to sleep on your side.
You may try some of these positions; however, do not haste to change your sleep pattern. It is important to be patient until you master the art of sleeping because learning and adjusting to a new habit is a long process.
Because we spend almost one-third of our lives sleeping, your sleep position is a matter of concern. And if you have problems falling asleep, then your mental and physical health can be at stake. Apart from improved sleep postures, one also needs to incorporate good sleeping habits to avoid sleep deprivation.
- Avoid using electronics two hours before sleeping because light intensity can modify your sleeping quality or disrupt natural sleeping.
- Avoid consuming caffeine because it keeps you up for more hours, changing the electrical impulses in your brain.
- Always maintain a steady sleeping time and make sure to get to bed at that particular time.
- Avoid changing places constantly and using rigid hard pillows.
Also, note that you don’t have to change your sleeping posture if you have a good night’s sleep. Because a position that works for one may not work for the other. Try out these positions if you wake up with cramps, pains, and strains. Most importantly, sleep in a way where you feel relaxed and comfortable.