WE ALL KNOW THAT SLEEPING THE WRONG WAY CAN CAUSE OUR BODY PAIN, BUT DID YOU KNOW THAT IT CAN ALSO HAVE NUMEROUS EFFECTS ON OUR HEALTH AS WELL?
LUCKILY, THERE ARE A FEW SLEEPING POSITIONS YOU CAN TRY THAT WILL IMPROVE YOUR HEALTH.
SLEEP ON YOUR LEFT SIDE.
The left side of the body is recommended to sleep on more than the right. This is because it reduces acid reflux, aids circulation and heart function, and it helps keep pressure off the liver.
Berkeley Wellness “Sleeping on your right side is linked with greater reflux symptoms. One possible reason experts have proposed is that sleeping on the right side encourages relaxation of the sphincter (muscle ring) at the base of the esophagus that keeps stomach acid from backing up into the delicate tissues of the esophagus.”
They continue, “In contrast, when you lie on your left side (the side where the stomach is located), part of the stomach rests lower than the esophagus, so acids have more trouble migrating up.”
Research published in the American Journal of Gastroenterology discovered that participants who had a dinner high in fat, and then slept on their right side experienced higher acid levels that those who slept on their left side.
AS COMFORTABLE AS IT IS, DO NOT SLEEP ON YOUR STOMACH.
For many of us, sleeping on our stomach is a typical occurrence. Unfortunately, it wreaks havoc on the neck.
How often have you woken up with a sore neck, or found it difficult to turn your head properly? Probably more than once. The first thing you should consider when that happens, is your sleeping position.
Sleeping on your stomach should be avoided. Usually, when you lie down in this way, your head must twist one way or the other. This puts a huge amount of stress on the neck, and the cervical vertebrae are surprisingly delicate.
One study published in The Internet Journal of Allied Health Sciences and Practice found that subjects who typically slept on their side reported less neck, arm, or shoulder pain than those who slept on their stomach.
The other factor to consider if you are experiencing neck pain, is your pillow. Choosing a pillow that can support your neck while you sleep on your back, or your side is important. It may be necessary to try a few out before you find one that works for you. Remember, you don’t want it to be too fluffy to where it forces your neck to bend in an unnatural way. Keep your spine aligned, and you’ll be feeling a lot less pain in the morning.
SLEEP ON YOUR BACK IN THIS YOGA POSE.
The Savasana pose in yoga might look pretty simple, but being completely relaxed seems to be quite the challenge for some of us.
Lying flat on your back might not feel comfortable at first, and with good reason. During the day, while you’re sitting in your car, at your desk, or on your couch, your body physically changes. Not in a drastic or noticeable way, but your spine, your neck, and your muscles all adapt to your position throughout the day. When you lie flat on your back, you may feel your muscles tense up, or discover your body trying to fight it because it just doesn’t feel right. Give it a chance.
Keep your neck and your spine supported (remember, that is very important) and find a semi-firm mattress that will slightly mold to your body without letting you sink in or make you feel like the floor would be more comfortable.
According to Yoga Journal, Savasana can assist in relieving mild depression, high blood pressure, headaches, fatigue, and insomnia, as well as helping to calm the nervous system.
SUPPORT YOUR SLEEPING POSITION WITH A PILLOW.
Whether you are a side-sleeper, a back-sleeper, or a stomach-sleeper, supporting your choice of sleeping position with a pillow will undoubtedly reduce joint pain and muscle aches by relieving stress on the body.
If you sleep on your back, try sleeping with a wedge-shaped pillow under your knees, or take one or two regular pillows and use them instead. This will relieve pressure on your lower back.
If you sleep on your side, place a pillow between your legs, at the knees. This will greatly reduce stress placed on your hips.
And if you sleep on your stomach, place a pillow under your pelvis to align your spine. Doing that in conjunction with using a specialized neck-supporting pillow is your best bet if you absolutely must sleep laying face-down.
WAKING UP WITHOUT PAIN WILL CHANGE YOUR ENTIRE EMOTIONAL OUTLOOK FOR THE REST OF THE DAY. JUST BY PAYING ATTENTION TO YOUR SLEEPING POSITION, AND RECOGNIZING THE WAYS THEY CAN EFFECT YOUR HEALTH, YOU CAN SET YOURSELF UP FOR A PEACEFUL, PAIN-FREE NIGHT- AND MORNING!
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