The human body is an unusually harmonious and intelligent system. Any disturbance of the mental or physical state finds its expression in dreams and body positions during sleep long before the onset of the disease. To alleviate physical discomfort, a person often takes an uncomfortable forced position.
When the pain goes away (under the influence of painkillers or as a result of treatment), we happily return to our favorite position. This clearly demonstrates the close relationship between a person’s individuality and the sleeping position in which he spends most of the night.
Risks of choosing the wrong sleeping position
An incorrectly chosen sleeping position can have negative consequences:
- Dizziness.
- Headache.
- Pain in the chest.
- Neck muscle tension.
If an incorrectly chosen sleeping position is a common occurrence, unpleasant symptoms of disruption of vital systems may appear:
- Memory impairment.
- The appearance of wrinkles at an early age.
- Lethargy.
- Irritability.
- Sexual weakness.
Malfunctions in the functioning of the cardiovascular system can occur due to incorrect body position during sleep.
Which pillow to use for cervical osteochondrosis?
Headaches and dizziness that occur in the morning are the main sign of poor circulation, and the pillow plays an important role here. There is an opinion that if you have osteochondrosis of the cervical spine, you should abandon the pillow altogether, but vertebrologists do not recommend doing this. Anatomically, our head is comfortable being above the level of the spine. Otherwise, the muscles will be tense all night, and the neck will take an incorrect “hanging” position.
The pillow must be present during sleep, meeting the following characteristics:
- Form. During rest, it must certainly be square or rectangular. Elongated or horseshoe-shaped bolster pillows are good only for short-term daytime rest.
- Height. According to medical indicators - 9-14 cm. It is this height that guarantees the correct position of the body: the shoulders are slightly raised, the neck is slightly higher than the level of the head.
- Size. It remains individual, but is selected based on the width of the sleeper’s shoulders. The main thing is that the width of the pillow is no less.
- Rigidity. It should be moderate. Here you should pay attention to your own physical sensations. If osteochondrosis worsens, you need to consult a specialist.
- Elasticity. Make sure your head doesn't sink. In this position, the cervical vertebrae are tense and unable to completely relax.
The effect of sleeping on the side on the human body
Many people prefer to lie on their stomach, believing that this is the best option. In this position, the sleeping person is not susceptible to snoring. But sleeping on your stomach has significant disadvantages. It is also advisable to take into account the prohibitions on sleeping on your back.
Sleeping on your stomach has a number of disadvantages
This position is strictly prohibited, especially at night:
- If a person has pathologies of the respiratory system or a tendency to snore.
- Pregnant women in the last trimester.
- A person is intoxicated due to the risk of vomit entering the respiratory tract. There is a sinking of the tongue, which can lead to respiratory arrest.
Types of sleeping on your side
More than half of the world's population prefers to sleep on their side. This pose is divided into subtypes:
- “embryo” pose;
- on the side, arms extended;
- "log" position.
The healthiest position is considered to be sleeping on your left side. If there are pathologies in the body, it is important to take a serious approach to the question of which side to sleep on, which sleeping position will bring more benefits.
Which side is better to sleep on for your heart?
Inadmissible poses for heart problems are:
- on the left side - due to pressure on the heart;
- on the stomach - blood circulation is impaired.
Acceptable poses:
- lying on your back with your head raised;
- on the right side.
Which side is better to sleep on for your stomach?
If there are problems with the digestive system, in particular with gastritis, it is forbidden to sleep on the right side. Failure to comply with the prohibition increases the likelihood of reflux esophagitis. In this case, it will be most useful to fall asleep on the left side.
Experts say: sleeping on the left side can help eliminate stomach cramps and eliminate heartburn; the wrong position only makes it worse. The position of the body on the left side does not allow food to pass from the stomach back into the esophagus. People who often experience heartburn need to sleep this way.
Digestive problems can disrupt sleep on the right side and cause discomfort:
- bitter taste in the mouth;
- burning in the throat;
- scratches in the esophagus causing coughing.
For a healthy lymphatic system
Of the sides of the lymphatic system, the left one dominates; it is on the left side that its cleansing is stimulated. In this position of the body, the body can quickly get rid of waste, toxins, and fluid from the lymph.
Other benefits
The left side is a priority for an adult, as it improves the functioning of the liver, bile ducts and spleen, which prevents the occurrence of pain in the spinal region and relieves stress on the spine. It is important to sleep in this position if you have cholecystitis.
Keji Ribao (China): sitting, lying down, walking... What is the best posture after eating?
Can exercise after eating cause prolapse of the stomach? Truth: Appropriate exercise can promote gastrointestinal motility.
“From a normal physiological point of view, there is no direct relationship between food intake and exercise. Therefore, after eating, you can exercise,” explained Yang Ruyi. But it should be noted that if you do intense exercise immediately after eating or with a full stomach, the following risks may occur: Firstly, since the human gastrointestinal tract is full after eating, this leads to "activity" the gastrointestinal tract in the abdominal cavity decreases. If sudden movements are made at this time, this can easily lead to twisting and deformation of the corresponding organs in the abdominal cavity, which interferes with the blood supply to the mesentery, and this in turn can easily cause intestinal necrosis. Similar situations often occur in children. Secondly, after eating or with a full stomach, if you exercise intensely, it can cause increased abdominal pressure, vomiting and even some gastroesophageal reflux diseases.
Yang Ruyi said that suitable post-meal activities, such as walking, can promote gastrointestinal motility and reduce the symptoms of gastroesophageal reflux.
However, although you can move after eating, you shouldn't start exercising right away.
“Don’t rush for a walk after eating.” Mao Wei, chief physician of Chinese medicine at the Department of Rehabilitation Medicine of the Chinese and European Medicine Clinic in Chengdu, said that after eating, the stomach is full of food, and if you immediately start doing exercises in an upright position, it will increase the vibration of the stomach and increase the load on it. If patients with chronic active gastritis, peptic ulcers and other diseases begin to move a lot after eating, their condition may worsen.
After a meal , should you drink tea to refresh yourself and cleanse yourself of oil in your food? Truth: tea suppresses the secretion of gastric and intestinal juices.
Regarding “tea after meals to refresh and clear away oil in food,” Mao Wei noted that some people think that drinking a cup of strong tea after meals can help eliminate fat deposits, soften fatty foods, and promote digestion and weight loss. But in fact, drinking tea immediately after meals not only does not promote digestion and cleansing of oily foods, but also suppresses the secretion of gastric and intestinal juices, affects the digestion and absorption of food and can easily lead to constipation.
Mao Wei explained: Tea is rich in tannic acid, which can affect protein absorption and prevent the body from efficiently absorbing nutrients; theophylline may also inhibit iron absorption in the small intestine. This is especially true for some patients with severe iron deficiency anemia: they should not drink too much tea and strong tea in general.
In addition, many are also concerned about the question: is it possible to drink water immediately after eating? In this regard, Yang Ruyi said that drinking water immediately after eating reduces the content of enzymes in the human body, water speeds up the removal of food from the stomach, causing the feeling of hunger to reappear faster, which is not conducive to weight loss.
“Also, if you drink a lot of water after eating, it can dilute the stomach acids, which does not help digestion.” Yang Ruyi said that it is best to allow about half an hour between eating and drinking water. In addition, it is worth paying attention to the amount of water consumed so as not to increase the gastrointestinal load.
Does drinking yogurt immediately after eating help with digestion? Truth: It's best to drink it two hours after eating.
Drinking water or tea after meals does not help digestion at all. Can I drink yogurt?
“Eating yogurt after meals also does not help with digestion. You should not drink yogurt immediately after eating. It is more appropriate to drink it two hours after eating.” Yang Ruyi said that only when the pH level of human gastric juice is high, the lactic acid bacteria contained in yogurt can fully grow, which is beneficial to health. About two hours after eating, gastric juice in the human body dilutes and the pH value rises to 3-5. This is the best time to drink yogurt.
“Although yogurt should not be drunk immediately after meals, it is a very nutritious food. Yogurt is rich in protein, amino acids and trace elements, and also contains many B vitamins,” added Yang Ruyi.
However, Yang Ruyi said that people who are losing weight need to control the amount of yogurt they consume.
According to research, 100 grams of yogurt contains 72 calories, and even low-fat yogurt has a fairly high calorie count. Overweight people are advised to consume yogurt after breakfast or lunch, while the size of main meals should be reduced accordingly.
“Yogurt itself is high in calories. Eating yogurt after meals is equivalent to consuming those extra calories. If this happens every day, fat may “appear” on the body unnoticeably,” said Yang Ruyi.
How to sleep better when pregnant
During pregnancy in the first trimester, the position of the body during sleep does not affect the condition of the fetus and the condition of the expectant mother. From the beginning of 4 months, even short-term sleep on the stomach is prohibited. In the last trimester of pregnancy, lying on your back is strictly prohibited. During this period, due to the enlargement of the fetus, the vertebral and lumbar regions begin to experience excessive stress.
If you lie in this position, it becomes increasingly difficult for oxygen to reach the organs, which carries a high risk of miscarriage. The optimal body position during sleep for a woman carrying a child is on the left side. In this position, the amount of blood and nutrients entering the placenta increases. The legs should be pressed together at the knees and a pillow should be placed between the legs.
Sleeping on the left side also helps when a pregnant woman suffers from back pain. If the expectant mother experiences symptoms of heartburn at night, it will be helpful to use pillows to elevate her torso. In the later stages of pregnancy, breathing problems may occur. In this situation, you need to lie on your left side, supporting your torso with pillows.
During pregnancy, it is recommended to rest on your left side.
Is it possible to sleep on your stomach?
Here opinions differ. Some scientists do not recommend this night position, with the exception of patients suffering from flatulence. During “animal” sleep:
- The head turns to the side, which strains the muscle fibers of the shoulders and neck, and blood flow to the brain and facial tissues worsens.
- The arteries are pinched.
- Internal organs are compressed, especially the lungs.
Sleeping on your stomach:
- Increases the load on the diaphragm.
- Makes breathing difficult.
- Negatively affects oxygen supply.
Black humor of doctors
Sleeping on your stomach is called the “corpse pose” in medical circles. Doesn't sound like much, does it?
True, some snorers love this position. She claims that she does not allow them to snore, and, turning over on her stomach, they fall asleep peacefully. However, timely CPAP therapy will be much better than such “remedies”.
As you can see, there is no single correct and universal pose for “meeting Morpheus.” Therefore, taking into account all the above rules, choose the appropriate option for yourself so that you can fully rest and wake up energetic and invigorated.
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.
Replenishing supplies
Why does lying in the afternoon cause excess body weight to accumulate? The fact is that glucose, which enters the body as part of simple and complex carbohydrates during meals, is the main source of energy for cells, especially the brain.
“Part of the glucose is immediately consumed for energy needs, while part is transformed into glycogen - a mobile supply of glucose in the liver and muscles, which is necessary to maintain its normal level in the blood. And all the excess is quickly converted into fatty acids and accumulates in fat depots and the liver in the form of triglycerides,” the nutritionist explained.
Moreover, this is a very important mechanism that was fine-tuned during evolution. In case of hunger, fat reserves begin to be used up. Thus, the body is provided with glucose - fuel for all cells. But, since there is practically no threat of hunger for prosperous townspeople, fat reserves are replenished and replenished. Therefore, all this has a detrimental effect on a person’s figure and health.
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.
Vitamins important for proper sleep for the expectant mother
Insomnia during pregnancy is very common. It is not always associated with inconvenience caused by a growing belly. With a deficiency of certain vitamins and minerals, the nervous system cannot function normally, and sleep and wakefulness patterns are disrupted. Then the pregnant woman cannot sleep for a long time in the evening, and in the morning she wakes up tired and overwhelmed.
For proper sleep, a person needs the following vitamins and minerals:
- iodine,
- vitamin D3,
- thiamine (B1),
- riboflavin (B2),
- niacin (B3),
- zinc.
If they are deficient, the pregnant woman experiences lethargy and suffers from loss of strength. She does not have time to “recharge” with energy overnight. He falls asleep poorly, wakes up from the slightest noise and then again cannot fall asleep for a long time. This negatively affects the general condition of the expectant mother.
This cause of poor sleep cannot be ignored, since during pregnancy the consumption of some vitamins and minerals increases several times; such amounts cannot be obtained from food. And most women enter pregnancy already deficient in nutrients, such as iodine.
To prevent vitamin deficiency and not suffer from insomnia, you should take vitamin and mineral complexes for pregnant women. Try, for example, Pregnoton Mama. It contains all of the above vitamins in easily digestible forms, is well tolerated by pregnant women and has a high safety profile. It is convenient to take the complex; you only need one capsule per day. You can get more information about Pregnoton Mama here.
THIS IS NOT AN ADVERTISING. THE MATERIAL WAS PREPARED WITH THE PARTICIPATION OF EXPERTS.
How to forget about the disease forever?
Proper sleep should not be underestimated when preventing or combating cervical osteochondrosis. However, remember - this is not a panacea for the disease, but only part of comprehensive measures. Disturbance in the functioning of the cervical spine is a serious signal for the body, so treatment should be carried out under the supervision of a qualified doctor.
Incorrect or complete lack of treatment can lead to the development of intervertebral herniation and deterioration of brain activity. Do not self-medicate - contact qualified specialists.
We offer you professional medical consultation with a neurologist and an individual program aimed at a quick and effective recovery.
Still have questions? Don’t wait for the disease to reach a dead end - call us at: +7 (8552) 78-09-35, +7 (953) 482-66-62.
How to choose the right mattress?
A properly selected mattress is not only a comfortable rest, but also an investment in your own health. In particular, in the musculoskeletal system. For the purposes of both treatment and prevention of cervical osteochondrosis, it is worth choosing orthopedic options and changing them every 8-10 years. The size of the product should take into account the height and weight of the sleeper, the degree of rigidity should be moderate.
An excessively hard or soft mattress provokes a slow but rapid curvature of the spine and the development of the disease. On a soft bed, the spine will bend, disrupting normal blood circulation. A rigid frame will result in constant muscle tension. The best option is a latex memory foam mattress that can remember the curves of the body.
