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Monday, February 6, 2023

Advantages and disadvantages of different sleeping positions

DISCLAIMER: Information and opinions reproduced in the articles are the ones of those stating them and it is their own responsibility. Publication in The European Times does not automatically means endorsement of the view, but the right to express it.

Gaston de Persigny
Gaston de Persigny
Gaston de Persigny - Reporter at The European Times News

What are the benefits of sleeping on your back?

This position is the second most popular, it also has many advantages, as it allows us to keep our spine well aligned and the body weight is well distributed.

• Helps with neck pain

To prevent neck pain, it is recommended to use a suitable foam pillow or place a rolled towel under the neck to allow the head to lean back and maintain the line of the spine.

• Reduces nasal congestion and breathing difficulties

This position favors breathing, in case of stuffy nose due to sinusitis or allergy.

It is recommended that the head be kept slightly elevated with the help of pillows.

• Reduces the formation of wrinkles

In this position, the skin is not pressed and wrinkles are less likely to form.

What are the disadvantages of sleeping on your back?

Sleeping on your back can be beneficial for your neck, but there are more contraindications than sleeping on your side.

• The most inappropriate position for apnea

When sleeping on the back, the tongue and jaw drop and block the airway.

Many people snore more when they sleep on their backs.

As we age or are overweight, this posture also makes breathing difficult

• Makes back pain worse

Depending on the firmness of the mattress, a space can form between the lower back and the mattress, causing tension.

To avoid this, it is recommended to place a thin pillow in this area or under the knees.

• Worsening of acid reflux

Reflux episodes are increased in this position.

• Not recommended during pregnancy

Although scientific evidence is lacking, there are studies that suggest that sleeping on your back during the third trimester increases the risk of fetal death because it puts pressure on the heart and can reduce blood flow to the placenta.

What are the benefits and drawbacks of sleeping on your stomach?

This is the position in which fewer people sleep.

It has some advantages as it helps keep the airway open, although it can put strain on the spine and neck.

• Less snoring but more restless sleep

By opening the airways, snoring is reduced, but the ribs have to work harder to ensure breathing in this position, so more energy is expended and the quality of rest is impaired.

• Neck and back pain increases

The neck rotates in this position, and if the mattress is not firm, the abdomen and hips fall down, causing the spine to become misaligned.

• Appearance of wrinkles

This position favors the appearance of mimic wrinkles because the face is pressed against the pillow or mattress.

• Not recommended in pregnancy due to pressure on the uterus.

In fact, as pregnancy progresses, this sleeping position is not preferred and is not comfortable.

If you prefer to sleep in this pose, it is recommended, in order to reduce its negative effects, to use a thin pillow or to sleep without a pillow.

Placing a thin pillow under the hips to align the spine and choosing a firmer mattress are recommended.



Note: The material is informative and cannot replace consultation with a doctor. Before starting treatment, you must consult a doctor.

Source: iStockphoto

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