Not getting enough sleep is a problem for most people, but the solution may be as simple as changing your sleeping position. Sleeping positions can affect your ability to fall asleep and stay asleep throughout the night. Not only can it help reduce pain, but it improves breathing, reduces snoring, and the risk of sleep apnea. Other benefits also include improved circulation and reduced stomach discomfort. All these factors can improve your overall health and help you wake up feeling refreshed in the morning.
Knowing which positions work best for you will give you all the restful sleep you need. Let's list some of the best sleeping positions and why they can help you sleep better.
1. Lying on Your Left Side
Sleeping on the left side can relieve acid reflux because this position reduces the pressure on the lower esophageal sphincter. This position is also thought to improve circulation, increasing blood flow to the heart. If you're pregnant, experts recommend sleeping on your left side, as it eases the strain on the uterus and baby.
2. Back Sleeping
Back sleeping is another position known to keep the spine aligned and helps reduce pressure points in the body. However, it is not recommended for those with lower back pain, as it can put extra pressure on the spine. For maximum back support in this position, try placing a pillow under the knees or a rolled-up towel beneath the lower back.
3. Legs-Up Position
The leg-up position is uncomfortable for most people, but it can be most beneficial for those with lower back pain, leg swelling, and acid reflux. This position elevates the legs above the head, which reduces swelling in the legs and improves circulation. Put a pillow under the legs to minimize discomfort and help keep a slight curve in the spine.
4. Hugging a Pillow
If you like to sleep on your side, snuggling up with a pillow may work best for you. Hugging a pillow can help keep the neck and spine in alignment and ease any strain. This position is relaxing and comforting and can relieve your lower back pain.
5. The Fetal Position
This position is similar to side sleeping, but the knees are bent, and the legs are curled up towards the chest. This position can reduce snoring, sleep apnea, and back pain. It is also helpful for pregnant women, as it lessens the pressure on the stomach and allows them to sleep on their side.
6. The Starfish Position
The starfish position is another comfortable position for those with sleep apnea and snoring. In this position, the back is flat on the mattress, with arms outstretched at the sides and straight legs. This helps keep the neck and spine in alignment, and it also supports the shoulder joints.
Finding the right position is the key to a good night's sleep. Everyone has different needs, so you should take the time to figure out which works best for you. Investing in a high-quality pillow can also up your chances of finding your favorite sleeping position. There are lots of pillows that promise good results, but it pays to check the reviews.
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