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Let's admit it. Falling asleep is what we want to do after a long, tiring day. It is the best way to rest after all the fatigue and pressures at work or in dealing with inconveniences and stress around us. Experts always remind us to get enough sleep. This is not only because it is significant to one's growth but also contributes to the overall wellness of the body. However, since most of us are already tired after a long day, we tend to just throw ourselves to our beds and catch comforting sleep. What we often forget is that our sleep positions play a vital role in acquiring a good quality of sleep. You might be doing it wrong, so it's time to know and do the proper sleeping posture.
Lack of sleep or not getting a good quality of sleep at night can affect your work performance the next day. You may feel sluggish and unable to concentrate on tasks when you feel sleepy while working on your assignments. In an article published by WebMD, it was discussed that skipping sleep can lead to the reduction of reaction time, concentration and attention, decision-making skills, and memory.
Imagine this. You may already have an ideal workstation in a company where you work. You and your colleagues are applying the proper ergonomics while doing your job. You are using an ergonomic mouse to avoid wrist sprain and carpal tunnel syndrome. You also use an ergonomic chair and desk converter to let yourself easily shift between sitting and standing. You are confident that your posture and overall health are not close at risk while you are at work.
However, when you get home and go to bed, you sleep with a poor sleeping position. This is when issues sprout, and when not properly recognized, bigger health issues can become a worse concern.
Various sleep positions can offer different benefits. If you're experiencing a medical condition or feeling some pain after waking up, you might need some adjustments or switch with your sleep positions. Once you've learned the best sleeping positions, you can definitely prove it's worth trying them out.
It should be understood that a poor sleeping position may have an underlying health effect, such as lower back pain and neck stiffness. This may be due to poor positions that put pressure on the hips, back, and neck. That is why it is necessary to keep a natural curve of the spine when sleeping. You can achieve this by making sure that the shoulders, head, and hips are all in alignment. Some experts advised sleeping on your back to achieve that alignment. The problem is that there are people who are not comfortable sleeping on their backs.
Stated below are some of the sleeping positions that you should be aware of:
#1 Fetal position. Also known as the 'baby position,' the fetal position is done by sleeping on our side with our legs curled up underneath the legs. It is considered as the most popular sleep position. Based on the statement of the National Sleep Foundation, the fetal position can provide various benefits to the person. This sleeping position can help reduce snoring to some people and may reduce lower pain during pregnancy.
Sleeping in a fetal position can also have some downsides. When you are going to sleep in this position, make sure to have it relatively loose, so you will not have difficulty breathing. This position should not also be chosen if you are experiencing pain and stiffness of joints, because this sleeping position may cause you to feel sore upon waking up.
Also, sleeping on your side can help you reduce snoring. An interesting study revealed that sleeping on your right side can increase the occurrence of acid reflux and heartburn. That is why medical experts advised people to switch sides when sleeping at night.
#2 Flat on your back. Although sleeping flat on the back is not the most famous sleep position, but, sleeping on your back provides various health benefits. It can protect the spine, as well as relieve knee pain and hip pain. According to some sleep experts, this sleeping position utilizes gravity to maintain your body in the proper alignment over the spine. This aids in preventing pressure on your joints and backs. You can also try placing a pillow behind your knees to give support to the natural curve of your back.
Sleeping on your back can also help prevent gravity-induced wrinkles, so you can keep your skin fresh and healthy.
The main downside of this sleeping position is that it can cause people with back problems to struggle. If you're one of them, make sure that your back is properly supported.
#3 Lying on your stomach. Lying on your stomach is usually the least on the rank of sleeping positions. Although it is said to be a good position for people who are having problems with snoring or sleep apnea, there are various disadvantages that it can still bring. It can cause back pain and neck pain. This sleeping position can also add strains to the joints and muscles. That is why people who sleep with this position often feel tired and sore upon waking up. To help reduce back pain, you can place a pillow below the lower belly.
Medical News Today shared on one of its articles the six best sleeping positions for the back. The following are those top six sleeping postures:
#1 Sleeping on your back with knee support
#2 Sleeping on your side with a pillow between your knees
#3 Sleeping in the fetal position
#4 Sleeping on your front with a pillow under your stomach
#5 Sleeping on your front with the head face down
#6 Sleeping on your back in a reclined position
It is vital for everyone to feel rested, so we can all be energized at work and home. Make sure to practice good sleeping habits, and of course, promote proper sleeping posture. There are also some tips that you can incorporate into your regular routine to boost sleep quality. These tips include avoiding too much caffeine, creating a nightly schedule in preparing yourself for sleep, and exercising regularly.