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Which Is The Best Sleep Position?

person-sleep-positioning

The position you sleep in plays a vital role in improving the quality of your sleep. How do you sleep? Do you prefer sleeping on your back, side or stomach? Sleeping in the wrong position can have detrimental effects on your health. Let’s take a deeper look into these problems.

Poor sleep posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

Sleeping On Your Stomach

About 7% of people sleep on their stomach. In this position, the neck and spine are not in a neutral position and this can put pressure on nerves and cause numbness, tingling, and nerve pain. It is best to choose another sleep position if you are a stomach sleeper. If you can’t break the habit, prop your forehead up on a pillow, so your head and spine remain in a neutral position and you have room to breathe.

Sleeping On Your Back

Sleeping on your back on a regular basis may lead to lower back pain. If you have any existing pain, it can make the pain worse. Sleeping on your back if you suffer from snoring or sleep apnea may aggravate these conditions. Snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea.

Sleeping on your back with your head slightly elevated is the best sleep position for people suffering from heartburn. Also, this position does not lead to neck pain, like your neck, back and spine is in a neutral position.

Soldier Position

In this position, the person sleeps on his/her back with hands close to the body. Approximately 8% of people sleep this way and this is not a good position to sleep in for people who snore. This position may also prevent you from getting a restful night’s sleep.

Starfish Position

People who sleep in a starfish position sleep on their backs with their arms up over their head. Approximately 5% of people sleep this way. Compared to people who sleep on their backs, people who sleep in the starfish position are more prone to snoring and sleep problems.

Sleeping On The Side

Approximately 41% of people sleep this way, curled up on their sides with their knees bent. This is one of the best positions, also good for pregnant women because it facilitates circulation to both mom and the fetus. The position may be good for those who snore and also helps decrease acid reflux since your spine is elongated. It also wards off back and neck pain. This position may lead to wrinkles because half of your face pushes against a pillow, so use soft, silken pillows to avoid wrinkles on the face.

Fetal Position

Side sleepers who sleep with their legs bent and curled toward their torsos are the ones who sleep in the so-called fetal position. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure. This position can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back. Prevent these woes by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high.

Here are some sleeping positions, which we think might help if you have sleeping issues:

  • Do you snore? If you do, it is best to sleep on your side to minimize the risk of snoring. Sleeping on your back may aggravate snoring. If you can’t break the habit and want to sleep on your back, stack a few pillows underneath your head to reduce the risk of snoring.
  • Does your back hurt? Sleeping on your stomach or back, may aggravate your pain. Switch to side sleeping to minimize your risk of back pain. For further relief, put a pillow between your knees to keep your hips in alignment.
  • Are you pregnant? Sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favour your left side to maximize circulation for both you and your baby. Placing a pillow under your belly can help relieve back pain.

So choose your sleeping position wisely and have a good mattress accompanied by soft pillows to wake up fresh and healthy! Share your favorite sleeping position in the comments below!

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Dehydration and your metabolism

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Water is the most important thing that we should never ignore. How many of us have been told that we should drink at least 2.5 to 3 litres of water every day or 8 glasses minimum. And, how many of us actually follow this? Most of us drink water only when we realize that we are very thirsty. But, ideally that should not be the case.

Don’t wait until you are thirsty to drink water. If you are thirsty, then it is already too late. The problem is that many of us have trouble deciding when we are thirsty.

I know I am thirsty when I feel sluggish or tired, experience mild headaches, have trouble concentrating or constipated. A dry mouth and a flushed or tired feeling are all signs that you could be thirsty, but you have realized it when it’s already too late.

‘Thirst’ is a tricky phenomenon to understand. The feeling of thirst is governed by the hypothalamus in the brain. It reads the salt levels in the body. When you are dehydrated, the salt concentration in your body rises. That triggers your thirst alarm. But, by this time, many of your vital organs are already severely deprived of water.

 Water is a miracle liquid. You are a mixture of water, protein and a myriad of molecules blended together to create a physical you. Two-thirds of your body is water. Cells, bones and blood both hold water and float in it. Muscles are 75% water.

 

You need water to enable your body to keep eliminating the toxins generated, to produce digestive enzymes, maintain healthy skin, hair, organs and to help your body absorb essential vitamins, minerals and natural sugars. Water also regulates your body temperature, cooling you down by evaporating through your skin. Even on a cold winter day your body will use and lose about 2 liters of water. Imagine how much greater that amount is on a hot summer day.

 The important point over here is to understand that less water or getting dehydrated frequently SLOWS DOWN YOUR METABOLISM.  A slow metabolism means slower fat loss and slumps in your energy levels and growth.

SIGNS OF DEHYDRATION:

  • Fatigue
  • Lethargy
  • Irritability
  • Headache
  • Blurred vision
  • Flushed skin
  • Lack of mental clarity
  • Constipation
  • Cystitis
  • Back pain
  • High cholesterol
  • Cellulite
  • Water retention
Don’t reach a point of dehydration.** Always carry a water bottle with you.
** Wake up to 500ml to 800ml of water every morning.
** Sip through the day and keep a bottle at your desk so you remember to drink in case you get busy.
** Remember, coffee is a diuretic, if you drink coffee you need to drink 2 cups of water post that.
** If you drink alcohol, drink one glass of water for every drink you have.

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