Sleeping positions that are good for your health

Lie on your back

According toVerywellhealth,body lying on back, legs extended out to the sides, arms parallel to the body or arms can be raised and placed on the abdomen, or behind the head, or stretched out to the sides.

According to scientists, this is the best sleeping position. In this position, the body breathes better, reducing pressure and joint pain. Straight feet help reduce peripheral edema (swelling of the feet and ankles), reducing the effects of congestive heart failure. In addition, it also reduces the risk of sudden death in infants.

However, for people with difficulty breathing, lying on their back can make it harder to breathe, manifesting as loud snoring, risk of nasal obstruction and respiratory obstruction. Medical conditions that can be encountered due to snoring include insomnia, drowsiness, fatigue, dry mouth, nocturia, teeth grinding, mood disorders, hearing loss, chronic sinusitis, risk of heart attack...

Lie on your left side

In this position, the body leans to the left, the left shoulder is under pressure, the left arm is below or slightly forward, the legs are stacked, slightly bent, and the knees are raised above the body.

Lying on your left side can help prevent the negative effects of snoring. Pregnant women should place a pillow under their belly or between their knees to help relieve pressure on the bladder and reduce back pain.

However, in this position, the internal organs in the chest can shift, the lungs press on the heart. This increased pressure affects the function of the heart, potentially causing heart failure. In addition, pressure on the nerves in the left arm or leg also causes shoulder and lower back problems due to changes in the curvature of the spine.

Lie on your right side

Similar to the left side lying position, lying on the right side avoids the adverse effects of snoring. However, the internal organs shift to the right side, the heart moves the mediastinum toward the right lung, reducing lung volume, affecting blood oxygen levels and stressing the cardiovascular system.

In addition, pressure on the nerves of the right arm or leg leads to compression injuries or nerve pain. Thus, sleeping on the left or right side regularly can cause lower back pain, hip pain, heart and lung diseases.

Lying face down

This is an uncommon sleeping position. The whole body lies face down on the bed, the face is turned to one side to breathe, the arms and hands are extended outward, the legs are straight, not bent.

This position avoids the adverse effects of snoring, prevents changes in the chest, and reduces chronic pain in the musculoskeletal system. However, this position can lead to neck pain, increased pressure on the muscles of the shoulders and upper back, and pressure on the nerves of the hands. In addition, breathing can also be impaired.

Lie slightly upright

In this position, the head is raised 20-30% higher than the rest of the body, similar to sleeping in a recliner. This position reduces the risk of snoring and problems related to sleep apnea. However, it is almost impossible to change positions while sleeping, making it difficult for people to fall into deep sleep.

According to scientists, when considering the best position for sleeping, it is important to understand your body. Sleep disorders can stem from your own sleeping position. So experiment with different positions to see which one is best.