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Healthy Sleeping Positions


By: Gene Carla Chua

New Sleep Position
New Sleep Position (Photo credit: Der Bettler)

Are your roommates complaining about your loud snoring? Do you ever wake up with a pain in the neck and/ or back? Are you suffering from acid reflux – a condition in which gastric acid is regurgitated? Well, correcting your sleeping position could help in minimizing these problems – but before we talk about the best sleeping position for your condition, let us talk about the worst ones.

According to the research published on WebMD, sleeping on your stomach is the worst position when you are sleeping. This position will cause neck and/ or back pain. When you are in this position, it is hard for your spine to maintain a normal or neutral position. This pose will also put a lot of pressure on your joints and muscles, which will irritate nerves and eventually will lead to pain, tingling, and even numbness. You can think about it this way; when you turn your head to one side for about fifteen minutes or more, you will begin to feel the soreness on your neck.

Now, sleeping on your stomach has the same effect, the only difference is you could be in this position for more or less eight hours (average sleeping time). This pose may cause your back and neck some pain, but if you snore – it’s a different story. This might even be good for you. Sleeping face down will keep your airways open. So, if you don’t suffer from neck and back pain – it is fine sleeping on your belly.

This is the second worse sleeping position; the fetal position. When we were young and developing inside our mother’s uterus – we were in this position, but now that we are sleeping in beds, this is not the best idea for a good night sleep. When you snooze with your knees pulled up high and chin tucked into your chest, you may feel it in the morning, especially if you have an arthritic back or joints. This pose is also bad for your neck and back – but this is something to consider if you need to minimize your snoring.

On to the good sleeping positions – first is the side position. This pose will help with your overall health. This will cause you, minimal snoring, without neck and/ or back pain, and if you suffer from acid reflux, this position will be comfortable. This position will keep your spine elongated and that means comfortable sleeping. Plus, if you are pregnant – sleeping on your left side is ideal because this promotes good blood flow. Well, everything has a down side right? This will cause you some wrinkles – from all of that smashing your face on your pillow.

Another good sleeping position is sleeping on your back. This position will prevent neck and/ or back pain, reduces acid reflux, minimizing wrinkles and maintains perky breasts. Sleeping on your back makes it easy for your head, neck, and spine to maintain a comfortable or neutral position. You are not causing any extra and unwanted curves on your back. This reduces acid reflux, since the head will be elevated from the stomach, which means your esophagus is below, so acid or food cannot come back up. Wrinkles would also be minimized since there is no friction between your pillow and your face – plus, the weight of your breasts is fully supported thus reducing sagginess. The only downside is – your snoring issues will continue.

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