You managed to fall asleep for the night, yet you don’t feel well rested when you wake up the next morning. What’s wrong?
There’s a high possibility that your usual sleep position is obstructing your sleep quality. Laying in the wrong position can cause back or shoulder aches, snoring, heartburn and many other issues. Sleeping in the correct position helps to alleviate these problems. Read on to find out how you can have a good night’s sleep!
If you felt a burning sensation in your chest, difficulty swallowing, stomach discomfort in the upper abdomen and persistent sore throat, you probably experienced a heartburn. The burning can worsen if you’re lying flat or on your right side. This is because the acid from the stomach flows upwards into the lower part of your esophagus.
The best way to alleviate this problem is by propping your head up with an extra pillow. This helps to keep the acid in the stomach. With your head elevated, you can either sleep on your back or on your left side. Sleeping on your right side makes it worse because your lower esophageal sphincter may relax and facilitate the leakage of gut acid, causing irritation.
2. Pain in the upper back or neck
If you have a soft and thin pillow right now, and you’re experiencing discomfort and strain in your upper back or neck, chances are that the pillow you have isn’t giving you sufficient support. Choose a pillow that has at least a medium firmness to ensure that your spine and neck remains supported and straight while you sleep. This will help to reduce the strain placed on these areas.
3. Pain in the lower back
Photo: Bye Bye Lower Back Pain
People who experience pain in the lower back need to sleep in a position that maintains the spine alignment and provides complete support. Avoid sleeping on your stomach, as this will require you to arch your back and twist your neck, putting unnecessary strain on your spine. Try to sleep on your back, or on your sides. If you sleep on your back, place a pillow under your knees to reduce the pressure exerted on your spine and prevent it from arching. If you sleep on your sides, place a pillow in between your knees to help your hips stay aligned. This also helps to alleviate the discomfort surrounding your lower back.
4. Big boobs
Photo: David Avocado Wolfe
For females who are busty, it is highly advisable for you to sleep on your back. This prevents your breasts from getting in your way, especially if you sleep on your stomach or on your sides. By sleeping on your back, the bed can provide you full support, helping to reduce the pressure caused by the weight on your chest and preventing a backache.
Not only does snoring affect those sleeping near you, it also affects your health as you may wake up with dry mouth or sore throat. Snoring occurs because the muscles in your throat and tongue relax while you sleep, and your tongue falls towards the back of your throat, narrowing the airway, resulting in the production of snoring sounds. Sleeping on your back will only make it worse. In order for your tongue to fall forward, you should sleep on your side.
With your new acquired knowledge on the most suitable sleeping positions, you can ensure that you have a better night’s sleep while not being a nuisance to those sleeping near you!
Cover Image: Lawrenceparkhealth.com