Best Sleeping Positions for a Good Night’s Sleep
Sleeping is the most important activity we do every day and no one can compete it. It gives us the energy to face each day happily and does not allow any muscle pain or joint problem. But sometimes due to our hectic lifestyles, we start having troubles falling asleep at night and even worse: staying asleep all night long.
Though it has been proved that people who sleep less actually tend to be healthier than those who sleep for hours, now also there are different studies which say that depriving yourself of restful nights could cause serious health issues such as heart attack and diabetes.
To avoid such problems you need to make some changes in your sleeping habits and sleeping positions may help you a lot in it. Here we give you some best sleeping positions which can help you to get sweet dreams every night.
1. On the stomach:
Most of us sleep on our stomachs because it is considered one of the best postures for improving blood circulation and body relaxation. It has been observed that people who sleep on their back tend to snore more than those who sleep on their fronts, so if you are tired of heavy breathing all through the night then this sleeping position may be right for you.
People having sleep apnea also find this position comfortable but sometimes these people still opt for other sleeping postures in order not to worsen their condition even more. Those suffering from acid refluxes should stay away from this position though since it increases your chances for GERD by putting extra pressure on your stomach.
This position will allow you to take deep breaths, relieve stress, and restore body energy very effectively. It should be noted that sleeping on the stomach is not suitable for those who have chronic backache problems because it can worsen your condition by making your muscles stiff.
While sleeping in this position, if you place a pillow under your chest then it will help you reduce snoring or sleep apnea at night, but using too many pillows may give rise to other problems like breathing difficulties, etc., so keep them minimal.
Spinal cord injury patients should avoid any kind of pressure on their spinal cords, so they are advised not to consider this option as well. Sleeping on the stomach may make it difficult for women to get pregnant and for this reason, if you are trying to conceive then change your sleeping postures immediately.
Sleeping on the stomach is a wonderful choice after a long tiring day because it does not require extra effort from your muscles and allow you to get up fresh in the morning.
2. On the back:
People who sleep on their backs experience a good night’s sleep without any kind of body pains, but they may also complain about snoring problems at night which can be easily overcome by using thin pillows.
For overweight people, this is one of the best choices as well since it allows them to get rid of pressure from their bodies while keeping stress off their necks and shoulders. This position helps reduce acid reflux and prevents them from aggravating. It is also suitable for pregnant women because it puts less pressure on their bodies, uterus, and backs.
Headache patients can use pillows to place their heads to reduce the pain, but if you are worried about your snoring problem then avoid using too many pillows as this may worsen your condition instead of making it better. Those suffering from neck or back pain should also opt for other choices since lying flat may cause stiffness in your muscles which will only increase the intensity of the pain.
3. On your side:
The best thing about sleeping on one side is that it allows deeper penetration of air into our lungs so it helps improve our breathing system very effectively which makes us feel much more relaxed and refreshed in the morning. Women who are pregnant or have swollen feet can use this position without any fear of getting into trouble.
This position also helps prevent acid refluxes and it is quite effective for reducing snoring problems as well. It has been observed that sleeping on one side makes you sleep faster and ensures a very sound sleep throughout the night so all those people who have to get up early in the mornings should consider it as an option.
Those suffering from back or stomach pains, headaches, or migraines must not opt for this choice because lying flat causes stiffness in your muscles which will add to your problem instead of solving it. Side sleepers tend to roll over their pillow while sleeping during the night, thus making it quite difficult for pregnant women to get up in the mornings, so they should go for other choices.
4. On your stomach with one leg curled under:
This is another comfortable choice after a long tiring day because it reduces pressure from the body and keeps you relaxed all night long. It can also help reduce acid refluxes which make it an ideal sleeping posture for those who have suffered from such problems earlier as well.
People who snore a lot at night can benefit a lot from this position but they need to keep some pillows on their sides as well to support their heads and prevent them from rolling over them during sleep. Those having chronic backaches or stiff necks must avoid this option because it may worsen their condition instead of making it better.
Those suffering from arthritis or serious back pains cannot opt for this choice as well, so if you are experiencing any type of pain then avoid using this position and go for others instead. People who have injured their spinal cord or those having a high risk of getting such an injury should stay away from this option because there is a good chance that the pain will aggravate instead of reduce.
5. On your stomach with both legs curled under:
Sleeping on your stomach with both legs straight down the bed can reduce pressure off your back and offer you complete relaxation throughout the night but pregnant women and those suffering from heartburns and other acid refluxes should avoid using this option because lying down flat overnight causes acid to build up in your esophagus which can be very painful.
People with sleep apnea should also avoid this option because it tends to aggravate the condition mainly because it prevents air from reaching your lungs properly, so if you snore a lot or have sleep apnea then opt for other sleeping postures instead of using this one.
Those who suffer from arthritis and other common body problems can use this position without any fear of getting into trouble but they need to keep some pillows on their sides as well for support reasons.
The best thing about using this option is that it allows deeper penetration of air into our lungs thus improving breathing quite effectively which makes us feel more relaxed and refreshed in the morning. People who have injured their spinal cord or have a high risk of getting such an injury should stay away from this option because there is a good chance that the pain will aggravate instead of reduce.
6. On your back with both legs straight out in front:
This is another comfortable choice after a long tiring day because it reduces pressure off your body and keeps you relaxed all night long. People who snore at night can benefit a lot from this position but they need to keep some pillows on their sides as well to support their heads and prevent them from rolling over them during sleep so that nothing disturbs their sound sleep throughout the night.