A person spends one third of his entire life in a state of sleep. During sleep, the person is at rest. At this time, consciousness turns off, breathing and cardiac activity slow down, muscles relax. But in order for the human body to fully rest, it is necessary to sleep correctly. Now let's look at the basic sleeping positions, each of which has its own advantages and disadvantages.
Sleep on your stomach
This position is considered the most comfortable, because it is the easiest way to fall asleep. But it's not the most useful one. It is believed that this position can be used to sleep if there are problems with digestion, it reduces discomfort and discomfort. There are no more advantages to this pose, but there are many disadvantages.
Lying on your stomach, the blood supply to the brain is disrupted, as the vertebral artery is bent and compressed. This is due to the fact that. The lungs cannot fully expand, and the chest is compressed, making breathing difficult. Sexologists do not recommend sleeping on your stomach, as this can cause sexual problems in women and men.
Everything happens due to the fact that its weight strongly presses on the internal organs, as a result, blood circulation in the lower abdomen decreases. Cosmetologists also advise against sleeping on your stomach, as this causes the appearance of wrinkles on the face, especially in the area of the nose and lips, as well as the appearance of folds in the chest area, which are difficult to get rid of. Also, in the morning, the face may be swollen in people who sleep in this position.
Sleep on your side
This position during sleep is also called the "fetus" or "embryo" pose. She is considered the most natural. Some scientists say that sleeping on the left side prolongs life. This pose is ideal for people with a pain in the spine, as in this position he straightens and takes the desired position. The back rests best in this position. Sleeping on your side also helps with heartburn, indigestion, etc.
But after sleeping on your side, your neck may hurt, and wrinkles may appear on the side of your face that is in contact with the pillow. Also, sleeping on the left side is contraindicated for people suffering from hypertension. This is due to the fact that the load on the heart is greatly increased.
Sleep on your back
It is considered the most correct sleeping position. All muscles relax, tension is relieved. It is also very beneficial for the skin of the face, because it does not touch the pillow. This is the best posture for people with hypertension, since in this posture the load on the heart is evenly distributed. Another pose is shown for people who have scoliosis.
When choosing the correct sleeping position, the most important thing is to pay attention to the position of the neck. Blood should pass unhindered to the brain. This is the key to a healthy and sound sleep.
What do sleeping positions mean?
The position on your stomach suggests that you are a hidden person, you are often upset and worried about something, and keep everything in yourself. You are stubborn and not very ambitious, you are used to living one day without thinking about what will happen tomorrow. But at the same time, you really love to have a good time and have fun from the heart.
If you prefer to sleep on your side, then this indicates that you know your shortcomings and your merits, are confident and prudent. Also, you always speak the truth and are not afraid of how other people will react to it. You are able to control yourself and never get depressed.
If for sleeping you choose a position on your back, then you are very open, naive and trusting, often fall under the influence of other people. You do not like to offend and upset others, and therefore try to keep silent once again so as not to say anything superfluous. You also lack self-confidence and self-confidence.
But if you sleep curled up, then you are a very nervous person, prone to frequent depression and mood swings. You are very vulnerable, shy and have low self-esteem. You avoid large groups of people and prefer to spend time alone. Also, you do not pay attention to the advice of others and always act as you see fit.
Now, knowing what the poses in a dream mean, you can learn more about yourself and the people around you. Although all the above descriptions are difficult to fit under one person, these are only observations. They have no scientific justification. .
Sleep Poses: Different Views
In what position is it best to sleep: on your stomach, on your side or on your back? Scientists and doctors have found out which sleeping position is considered the most optimal. According to research, this pose turned out to be the prone position. It helps a person fall asleep faster and normalizes the work of everyone. internal organs... Especially this position of the body has a good effect on the bowel function. But it is not recommended to sleep on your stomach on a full stomach.
However, mainstream medicine is of the opinion that the healthiest sleep is sleeping on your back. Although the controversy is still going on.
Scientists from all over the world unanimously say that despite the position in which you sleep, you should be low and not soft, but the bed should be hard. They explain this by the fact that soft featherbeds and large pillows do not allow a person to completely relax and can cause insomnia, lack of sleep and poor health.
Poses while sleeping in the movies
Cinematography presents us with a wide variety of different characters. Having rummaged in my memory, I remembered one hero who sleeps correctly. Of course, this is the famous detective - Hercule Poirot. He is very principled in all areas of his life, this feature did not bypass his dream. If you want to know how Poirot sleeps, then watch the series. I advise you to watch the series “ The mystery of the hunting lodge“.
Almost every person knows what osteochondrosis is, but not everyone understands that proper and proper sleep can alleviate the symptoms of the disease. The third part of a person's life belongs to sleep, thanks to which the body restores vitality. It is necessary to sleep with cervical osteochondrosis, observing certain rules, especially for patients with osteochondrosis of the upper part of the spinal column, since uncomfortable sleep, in addition to morning irritability, can cause malfunctions of the brain.
Insufficient oxygen supply to the brain is a characteristic feature of osteochondrosis of the upper spine, which distinguishes it from other forms of the disease. That is why ensuring the correct position of the patient during sleep is extremely important, since in a horizontal position the load on the spine is significantly reduced. After a person gets up, the load increases dramatically almost 3 times. A night's sleep with the correct position of the spine helps to straighten the intervertebral discs with an increase in the space between them.
Anatomical features of the spine
To understand the importance of sleep in osteochondrosis, it is necessary to have an idea of the structure of the spinal column, which is the axis of the body. It is surrounded by ligaments, muscles, nerves and blood vessels. The central nervous system is responsible for controlling the spine with the help of numerous muscles to which nerve impulses are received.
The spine has 4 anatomical curves. In the lumbar and cervical spine, the flexure is classified as lordosis, and in the thoracic and sacral spine, the spine bends backward, and this is called kyphosis. Both of these conditions are completely normal, but should be considered when choosing a sleeping position.
Pathological changes in the spine during the development of osteochondrosis
Even in a horizontal position, the spine must maintain its physiological shape, but taking into account complete muscle and vascular relaxation. At the same time, the intervertebral space increases, which relieves the load on the intervertebral discs and contributes to the restoration of cartilage tissue.
Causes of pain after sleep
Many people after sleep feel quite uncomfortable, complaining of body aches and stiffness, especially in the shoulder girdle. The pain is delivered by the usual raising of the arm and turning the neck.
There are several reasons for such manifestations, and one of them is restless sleep during the development of osteochondrosis. cervical spine, associated with an incorrect posture, which does not relax the spine, but, on the contrary, increases the load several times.
In addition, an improperly selected mattress (too soft or hard) and high pillows contribute to the exacerbation of the disease. To prevent such manifestations, it is recommended to adhere to certain rules for choosing a pillow, mattress and anatomically correct poses.
Optimal sleeping positions
The sleeping position at night is extremely important. There are certain rules with recommendations on how to sleep properly with an exacerbation of osteochondrosis, which are based on numerous studies and recommendations of specialists.
It has been empirically proven that the most comfortable positions include:
On the back
In this position, the person falls asleep, slightly bending his legs and placing them under knee joints a small positioning roller to relieve stress on the lower spine as much as possible. In this position, the patient's head lies on the pillow, and the neck is as relaxed as possible and slightly arched forward. The sacral and thoracic regions should be in contact with the mattress. This position of the body is anatomically correct for the vertebrae, which form a straight line, maximally relaxing vertebral column.
Lateral position
In this position, you need to put your head on a low pillow and rest your shoulder against the mattress. You can bend your knees slightly by placing a thin pillow or roller between your legs to relax. This position is conventionally called "the position of the embryo" and it is recognized by osteopaths who know exactly how to sleep correctly with symptoms of cervical osteochondrosis.
Position on the stomach
Some patients believe that the most correct and relieving pressure on the spinal column is the prone position. This opinion is deeply mistaken, since the only, rather contradictory indication for such a posture is osteochondrosis of the lumbar spine. One group of specialists claims that in this position the load on the spinal column is significantly reduced, while another group believes that turning the head to the side creates additional stress on the neck, negatively affecting the patient's well-being. After sleeping in a similar position, a person feels a chilling pain in the back of the head.
Sleep posture should provide minimal stress on the spinal column.
High efficiency in osteochondrosis of the upper spine is possessed by point self-massage with the help of special creams and gels, which effectively removes inflammatory process and pain in the spine. However, it is important to remember that in the acute period, any type of massage is prohibited, therefore, mandatory consultation and accompaniment of the attending physician is required.
Insomnia and excruciating pain in the spine can occur with an improperly fitted mattress. Preference should be given to semi-rigid models, since a soft base leads to sagging of the most difficult part of the body - the pelvic region. When resting on its side, perhaps a soft mattress contributes to the constant tension of the spine, which is subsequently accompanied by severe pain and the development of scoliosis.
Negative indicators are also noted with the wrong choice of a rigid bed base. Such a mattress creates strong pressure on the supporting parts of the body that are not in contact with the rigid frame, which leads to excessive muscle tension, the result of which will be the patient's morning irritability, drowsiness and aches throughout the body.
That is why the most suitable option for patients with diseases of the musculoskeletal system is a mattress of medium hardness and will be much more comfortable if it is orthopedic, “adapting” to all the anatomical features of the patient and maximally relaxing the spinal column.
When choosing a mattress, it is important to take into account the appropriateness of the patient's weight and height, for example, soft mattresses can be used for people of fragile constitution, and for patients with high growth and overweight, a medium hardness base should be chosen. It should be borne in mind that mattresses are changed once every 7-10 years.
The right mattress should follow the contours of the body
Choosing the right pillow
The second place after the mattress is taken by a properly selected pillow. What it should be with osteochondrosis, every person suffering from such manifestations should know.
The presence of excruciating morning pain, nausea, dizziness and irritability indicate that the brain did not receive enough oxygen during sleep and that the choice of a pillow for sleep plays not the last place in the development of such symptoms.
Pillow selection criteria are based on the following factors:
- Form. For a short (no more than 2 hours) rest, a pillow in the form of a roller or a semicircle is suitable. A normal night's sleep with maximum relaxation of the spine will be provided by a rectangular pillow with 2 sewn-in cushions on the sides or with 1 cushion sewn into the middle part of the pillow.
- Height. This parameter is determined taking into account the width of the patient's shoulders (wide shoulders - above the pillow). The most acceptable height is considered to be from 14 to 60 cm. It is not recommended to purchase a product less than these indicators, and then it all depends on a person's physique.
- Width. The ideal width of the pillow is considered when the shoulders of a person in a horizontal position do not go beyond it.
- Support. A good level of firmness is determined by the remaining space between the thoracic region and the occipital region. It is best if the pillow will anatomically follow all the curves of the neck, and the patient's head should not sink in during sleep.
- Rigidity. It is preferable to choose a pillow with medium hardness, but all the requirements for this parameter should still be clarified with a doctor, because different forms of osteochondrosis require different pillow hardness.
It is important to take good care of the pillow in a timely manner (knock out dust, dry it, change the covers and process it in a disinfection chamber at least once a year). The average period of use of the pillows is no more than 5 years, after which they must be replaced.
Functional orthopedic pillow recommended for cervical osteochondrosis
Excipients
It is impossible to achieve a positive result without a quality pillow. There are many pillow fillings available, each with its own disadvantages and benefits. It is preferable to choose natural materials, for example, down (goose or swan), buckwheat husk, camel wool, cotton wool, etc.
All of these materials are allowed to be used by patients with diseases of the spine, but taking into account the peculiarities, for example, an allergic reaction is possible to wool and down, buckwheat husk has elasticity and stiffness.
- Feather, down. Down and feather pillows are the most common options. They are resilient enough to support the spine, but at the same time they are soft and well follow the anatomical shapes of the body. Doctors recommend choosing the combination options in equal proportions.
- Buckwheat husk. This filler is very popular, which is primarily due to the additional massage effect and support of the cervical vertebrae. Buckwheat perfectly repeats the shape of the body, but it has a significant disadvantage - at the slightest movement in a dream, buckwheat husks rustle loudly, which causes certain inconveniences for normal sleep.
- Latex, bamboo. These fillers are most often used in orthopedic products, as they have the ability to remember body shapes. Products do not deform for a long time and are used even in childhood for the prevention of the development of diseases of the spinal column.
- Gel. The tactile sensation of the gel filler resembles a marmalade mass and requires getting used to. Despite the fact that the gel perfectly fixes the anatomical position of the spine, such products are rarely used.
Osteochondrosis can be cured only in combination with physiotherapeutic measures, massage procedures, drug therapy, etc. First of all, it is necessary to create a normal night's rest, since cervical osteochondrosis can lead to serious disorders in organs and systems and, what is most dangerous, to cerebral hypoxia.
Many patients are interested in how to sleep with osteochondrosis. Such an unpleasant disease as osteochondrosis is a problem for office workers, car drivers and other people who are forced to sit in uncomfortable positions a lot.
How to sleep with osteochondrosis?
This disease requires long-term and careful treatment, because the consequences of osteochondrosis can be paralysis of the limbs, heart attacks, strokes, hypertension and other pathologies that are extremely dangerous for a person's life.
There are 4 types of osteochondrosis, depending on the place of its localization:
- cervical;
- chest;
- dorsal;
- lumbar.
In addition to medication and physical therapy, and for greater efficiency, it is worth revising some of your habits. For example, it is very important to sleep properly with osteochondrosis.
Such a seemingly trifle as the position in which you sleep plays a huge role in the success of the treatment of osteochondrosis and in the further avoidance of its exacerbations.
Consider how to sleep with osteochondrosis. The first and most important item for people suffering from osteochondrosis in any part of the spine is a mattress. The correct mattress will not hurt people with a healthy spine, ensuring the prevention of back diseases and simply providing the highest quality rest for the whole body during sleep.
When choosing a mattress, you should pay attention to its rigidity. Too soft a mattress will not be able to ensure the correct position of the spine during sleep and thereby aggravate the general condition of the ligaments and intervertebral discs, causing increased pain.
A mattress that is too hard will also prevent the body from positioning correctly.
Is it good to sleep on the floor?
There is a misconception that you need to sleep on a hard mattress, and some are wondering whether it is good to sleep on the floor with osteochondrosis. The answer to this question is unequivocal - no. This is due to the fact that a hard surface cannot provide the correct S-shaped position of the spine to a person lying on his back and bend under the shoulder and pelvis while sleeping on his side. Under these conditions, the muscles and ligaments will be tense, and the pain will intensify.
Ideal for sleeping is a mattress of medium hardness, preferably orthopedic, that is, capable of adjusting to the curves of the human body, regardless of the position in which he sleeps.
In addition to the mattress, you also need to pay attention to the pillow. In specialized stores, you can purchase an orthopedic pillow that:
- will ensure the correct position of the head;
- relaxes the muscles and ligaments of the neck;
- will help improve cerebral circulation.
When the pillow and mattress are selected, it remains only to figure out what is the correct posture for sleeping in people suffering from osteochondrosis.
How to choose a sleeping position for osteochondrosis?
Consider how to sleep properly with osteochondrosis of the thoracic spine. For people with this diagnosis, a position during sleep, lying on your back or on your side in the fetal position, is suitable.
In the same poses, it is shown to sleep with osteochondrosis of the neck. In the supine position, all the muscles in the body are relaxed, except for the legs, but in order to relax them, small pillows or a sheet roller can be placed under the knees and lower back. Thanks to such supports, the lower back will bend, then all parts of the spine will take the correct position, and the patient will be able to relax completely. This position is not suitable for people who suffer from problems such as shortness of breath, snoring, apnea, etc.
This position is suitable for sleeping with thoracic degenerative disc disease and neck disease, in addition, it is ideal for people with degenerative disc disease of the lumbar spine. Lying on your back using the correct pillow helps to normalize cerebral circulation, if the latter has been impaired, which increases the flow of oxygen to the brain.
But a person cannot sleep motionless all night. The embryo position is another option for how to sleep better with cervical and degenerative disc disease of the thoracic spine. In this position, according to scientists, you need to sleep on the left side due to the structural features of the human esophagus, the location of the cardiac aorta and liver, the functioning of which will be impaired when lying on the right side. In this case, these organs are displaced, and they cannot work correctly while a person is sleeping.
How to correctly take the pose of the embryo:
- Lie on your left side, resting on your left shoulder and pelvis, slightly bend your knees and move them towards your chest.
- If in this position you are not very comfortable, you can stretch one leg, and leave the other bent.
- In addition, you can place a small pillow between your legs in the hip area to relieve tension from your pelvic muscles and relax well.
In case of problems with lumbar spine, in addition to the fetal position and the supine sleeping position, sleeping on the stomach is acceptable. In this position, the load is removed from the lower back, but in this wrong position the ligaments and muscles of the neck are very stretched. This can injure them and lead to impaired cerebral circulation. It is better to use the prone position not during sleep, but in order to lie down and rest when the pain in the lower back worsens or just when it needs to be relaxed.
So, if you have been diagnosed with osteochondrosis of one or more departments, in addition to the treatment prescribed by a neurologist, you should also take care of ensuring a comfortable position for the spine at any time.
During the day you need to keep your posture, if you cannot do it yourself, buy a special corset. And at night you need to learn how to sleep properly. To do this, you will have to suffer a little from problems with falling asleep in the correct, but unusual position. In addition, it is necessary to replace the sleeping place, or rather, change the mattress and pillow to orthopedic ones. It will also be useful to start leading a more active lifestyle and review the diet.
Changing your habits will be more difficult than buying a new pillow and mattress, but rest assured that your efforts will be worth it.
It is well known that good sleep helps you cope with stressful situations much better than antidepressants. In addition, getting a good night's sleep can provide support to all systems in our body and thereby contribute to their effective functioning. But not many people think about the position in which they sleep, and after all, the correct posture for sleeping is the key to good rest and recovery after the day they have gone through.
Sleep on your back
Night rest on your back is considered the most optimal position to wake up well slept and vigorous. This position is considered the only one in which a person can spend the whole night long. The fact is that when lying on the back, the body weight is evenly distributed over the entire skeleton, therefore, normal blood circulation is maintained in the arms and legs.
It is worth noting that the supine position is well suited for those people who have. If you additionally place a roller or pillow under your knees, you can slightly round the lower back and thereby remove tension from the spinal column.
Sleep on your side
Many people like to sleep on their side. And it is not in vain, since this position is considered the correct position of the body during sleep and provides a number of advantages:
- in case of snoring or respiratory diseases, rest on the side facilitates the movement of oxygen along the respiratory tract;
- with diseases of the spine, the posture allows you to relieve tension and thereby eliminate pain;
- According to research, lying on the side is beneficial for the brain as it reduces the risk of neurological pathologies (Parkinson's, Alzheimer's, etc.).
However, there are negative aspects in this position. First, people with digestive problems may have increased acid reflux and heartburn. Secondly, if in a dream you put your hand under your head or body, then an excessive load on the vessels leads to impaired blood circulation and numbness of the limb.