Sleeping is one of the free gifts we exercise as human beings, the ability to do so is a bliss as it helps refresh the body’s systems. As booting is to a computer, so is sleeping to the human body and when difficulty starts occurring with sleep, the human body is bound to crash.
That is why sleeping properly is so important as it helps to contribute to a healthy life aiding the functionality of the body as a whole. Healthy sleep also helps the body in relaxing which is very vital especially after a day of strenuous work.
However, sleeping is not an act that should be done haphazardly because of the crucial role it plays in our lives. The postures that we take when sleeping actually matters a lot to the general fitness of the body.
Taking the right position while sleeping helps in the proper circulation of blood and for good breathing. If one cannot breathe well while sleeping, it would eventually deter the person from sleeping properly.
A lot of people forget to pay close attention to the way they sleep and this could lead to pain in the neck, the back and other parts of the body. The major focus here is on back pain and its association with the sleeping postures that we take. The worst sleeping positions contribute massively to this pain.
The back is one of the most sensitive parts of the body because that is where the spine is located. Back pain could be a result of a malfunction in the muscles, discs, nerves or even the joints. When any of these parts do not function properly, it leads to pain. The back has to be protected all of the time including by the way we sleep.
Sleeping postures might seem too little to determine something as huge as back pain however, they could affect the spine and open up the disc space around the back. Bad postures could also compress the joints or rotate them during the night which could cause a strain of muscles.
The spine has to be as aligned as possible and this is what healthy sleeping postures do. This is the major reason why healthy sleeping positions need to be imbibed as a sleeping culture.
Most diagnosis of back pain starts with sleeping wrongly. The effects of bad sleeping postures on the back and its contributions to back pain is very enormous but it can be avoided.
This is the major reason why healthy sleeping positions need to be imbibed as a sleeping culture which includes ways that would reduce back pain and clear out its recurrence. Keep on reading to find both healthy sleeping positions and unhealthy sleeping positions with their different effects on the body.
What Makes a Healthy Sleep?
In order to sleep healthily, the place of using the right pillows and mattresses cannot be overlooked. These sleeping materials are essential in getting a healthy sleep.
The mattresses have to be firm enough in order to keep the spine in a neutral position. A mattress should be used for the range of 8-10 years and after that it should be changed. When the mattresses are not firm enough, they make different areas of the body sag while sleeping which affects the proper positioning of the spine and leads to back pain.
A proper sleep is not complete without the right support from a good pillow. The pillow for the head should not be too flat that the head would sink into the bed and it should not be too high that the head would rise too much over the other parts of the body.
Also, there are specific pillows for the knees and even the leg areas, though ordinary pillows can also be used. The pillows contribute in supporting the spine to stay in a neutral position.
Healthy Sleeping Positions
Healthy sleeping positions are the ones that give you comfort but also keep your spine in the position where it should be. It helps to eliminate stress from the muscles and joints. Ultimately, it helps in getting a better night’s rest.
- Sleep On Your Side With Pillows Between Your Knees
Avoiding any rotation around the hips is very important in saving one’s back from pain. This technique helps to reduce any possible movement around the hip section and thus saving you from pain.
- Sleep With Pillows Against Your Trunk
This posture often goes along with having pillows in between the knees. It helps to properly straighten the spine and restricts movement that could lead to more pain.
- Sleep On Your Back With Pillows Underneath Your Knees
It helps to properly position the hips and reduce any possible chances of a strain. It helps take off the tension from the back and aids better sleep.
Worst Sleeping Positions
- Sleeping On Your Stomach
This sleeping position should completely be frowned at. Though it looks totally harmless, it’s health implications are too high for someone to take chances. The body cannot get a neutral spine position with this sleeping posture. The stomach sags into the bed and it is mostly not well supported and this creates a curve in the back.
It also puts a lot of pressure on your internal organs especially those around the stomach area. This affects the digestive process as there is no free flow for the proper working of the metabolic system. It also affects proper breathing. This is categorized as the top among the worst sleeping positions.
- Sleeping-Sitting Posture
This posture is called the sleeping-sitting position because after sitting on chairs all day, people also sleep with this same position and they even fold up. This posture shortens and bends the hip flexer and it arches the back too much. This could lead to a misalignment of the spine.
Also, due to the folding up that this posture comes with, it could affect the circulation of blood in the body because there are stoppages by the bending of the knees and the back.
- Sleeping On Your Back With More Than One Head Pillow
The head pillows are supposed to align with the neutral position of the spine. But when the head rises above this level it could affect the body. This posture closes up the trachea and thus affects general breathing. Proper breathing is essential to getting sleep.
- Sleeping On Your Side With No Pillows
Lying on your side without the support of pillows puts too much pressure on the chest area. As a result of this pressure, this posture could cause heartburn.