How to sleep so that nothing hurts? The doctor mentioned the pros and cons of different positions

The position of your body at night can say a lot about the quality and length of your night’s rest. Which sleeping posture is the most dangerous and which is the healthiest?

Sleeping on your side

Considered the best position for resting. Sleeping on the right side helps to cope with snoring, relieves stress on the spine and promotes deep relaxation. However, this posture increases the pressure on the liver and the load on the gastrointestinal tract.

Sleeping on the left side is also a good choice. The posture relaxes the spine, joints, reduces snoring and, most importantly, does not interfere with digestion. There is a minus – this position gives an additional load on the heart, so it is not suitable for those who have cardiovascular disease.

Embryo pose

To recommend the fetal position for sleep can be recommended in the following cases:

• To relieve tension in the back and neck. The fetal position helps to reduce discomfort and pain in these areas;
• to improve circulation;
• to reduce stress and anxiety.

If you have back or neck problems, the fetal position can make symptoms worse. You should also avoid this position if you have breathing or cardiovascular problems.

Starfish pose

This position allows you to relax and relieve tension in the limbs. However, a full-fledged rest in this position will not be possible, since the neck is in an anatomically incorrect position – blood flow to the head worsens, the muscles are in tension. In addition, it can provoke snoring.

Worst sleeping positions

The most harmful is considered to sleep on the stomach. In this position, the chest and internal organs are squeezed, which can lead to respiratory disorders and deterioration of other systems. Another disadvantage is the formation of creases on the face. However, sleep wrinkles can be avoided if you rest on a specially shaped beauty pillow.

The sleeping position on the back takes the second place from the end. This way of rest loads the spine and provokes snoring. Minimize the harm can be minimized with the help of a correctly selected mattress and pillow.

How to choose sleeping accessories

doctor – traumatologist-orthopedist of the First professional network of orthopedic salons ORTEKA in Moscow.

Preference should be given to orthopedic products. They improve blood circulation to the brain, ease the load on the joints and relax muscles, and help prevent spinal diseases.

Material. In order for the mattress to adjust to the contours of the body, while keeping it in an anatomically correct position and reducing the load on the entire spine, it is important to choose a material with a memory effect.

The best option is hypoallergenic viscoelastic polyurethane foam. It has enough density so that the mattress does not squeeze under the weight of a person. This material can also be used for pillows.

Taking the shape of a person’s head, the pillow in a certain way supports the cervical spine, relieving the load, restoring blood circulation in the vessels.

Stiffness. Too soft or too hard mattress does not always allow the body to take anatomically correct position, which leads to pain in various parts of the spine. The optimal choice will be a product of medium firmness, which has the support of the body and provides the comfort necessary for quality sleep.

Shape and size. The ideal shape for a pillow is with two rollers. Such a product is convenient for sleeping in any position. Thanks to this support, the head is in the anatomically correct position all night, does not tilt and does not roll away.

The height of the pillow. The pillow is selected depending on the position in which you like to sleep. For those who like to sleep on the side, the product should be thicker. The universal parameter is from 9 to 13 cm. For broad-shouldered people you need higher models – from 14 to 16 cm to ensure a comfortable position of the cervical spine throughout the night.

Product certification from Roszdravnadzor. Before you buy an orthopedic product, look at the registration certificate of Roszdravnadzor. This document is necessary to know for sure whether the medical product really has a proven effectiveness.