{"id":21122,"date":"2023-04-04T13:02:27","date_gmt":"2023-04-04T10:02:27","guid":{"rendered":"https:\/\/clinicagatas.com\/?p=21122"},"modified":"2023-04-04T13:03:46","modified_gmt":"2023-04-04T10:03:46","slug":"miegojimo-poziciju-itaka-sveikatai","status":"publish","type":"post","link":"https:\/\/clinicagatas.com\/en\/miegojimo-poziciju-itaka-sveikatai\/","title":{"rendered":"How Sleeping Positions Can Affect Your Health"},"content":{"rendered":"

Sleep is an integral part of our lives, as essential as water or food. Our sleep quality can determine how the following day goes, and on average, each of us needs about eight hours of sleep to allow the body to rest properly and to avoid the health risks associated with lack of sleep. Yet even after ten hours of sleep, we might wake up feeling as if we had one of the worst nights, with headaches, back pain, or neck pain, as though we had only slept a couple of hours.<\/span><\/p>\n

Sleeping positions significantly affect the quality of rest and physical health, so we should care for our health even during the night. Without the rest our body needs, we can experience negative effects related to physical or psychological challenges.<\/span><\/p>\n

Incorrect sleeping positions primarily affect the back and neck areas. Just like standing or sitting, we should aim to keep our back straight while sleeping. Nighttime is probably the only time when the back and neck muscles can relax and let go of the body\u2019s weight. It is said that if your ears, shoulders, and hips are aligned while lying in bed, neck or back pain from an incorrect sleeping position should not pose a risk.<\/p>\n

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How to Sleep to Avoid Back and Neck Pain<\/span><\/h2>\n

On Your Back<\/span><\/h3>\n

Sleeping on the back is probably the most commonly chosen position for many. Choosing too high or too low a pillow height can prevent proper neck support, leading to unpleasant neck pain in the morning. If you suffer from lower or upper back pain that makes it uncomfortable to lie on your back, try placing a regular (or even better, cylindrical) pillow under your knees.\u00a0<\/span><\/p>\n

While sleeping on the back is the easiest way to maintain a straight spine during the night, this position also has additional positive aspects. Sleeping this way evenly distributes body weight, so no single body part receives extra pressure.<\/span><\/p>\n

On Your Stomach<\/span><\/h3>\n

A less common sleeping position is on the stomach. If you were to consult doctors about the best sleeping positions for your back, this one would not be frequently mentioned. A physiotherapist at the Agatas Pain Treatment Clinic notes: \"When sleeping on your stomach, the head is constantly turned to the side, and the neck is slightly bent backward. This choice of sleeping position poses a high risk, as pain may not only be felt in the morning but persist throughout the day due to the neck's backward bend, which compresses and stresses the spine.\"<\/span><\/p>\n

If you typically sleep on your stomach, try placing a support pillow under your hips or pelvis. This will not only straighten your backline but also provide extra comfort while sleeping. It is also worth noting the importance of the mattress. People who sleep in this position are advised to choose a firmer mattress, a lower pillow, or even forgo a pillow altogether. This also helps maintain a straighter body line. If you feel numbness in your arms while sleeping on your stomach, try extending them to the sides. This will help keep your head lower and alleviate the uncomfortable sensation in your arms.<\/span><\/p>\n

On Your Side<\/span><\/h3>\n

This position helps maintain the natural alignment of the spine, promotes good digestive health, and can help reduce snoring.\u00a0<\/span><\/p>\n

Slightly bent legs with a pillow or blanket between them provide better support for the lower back and hips. If you feel a slight stretch in the waist area while lying on your side, try placing a small cylindrical pillow or a rolled-up towel there for support.<\/span><\/p>\n

Tips to Avoid Unpleasant Sensations After Sleeping<\/span><\/h2>\n