Lifestyle

Top 3 Worst Sleeping Positions and How to Deal with Them

Getting a good night’s rest is extremely important for the person’s overall health, not just during the day. But what many people fail to realize is that a few worst sleeping positions that you can put yourself into are sleeping on your stomach or side. Not only can this position put a lot of stress on your spine, but it also makes it difficult to get a good night’s rest.

The sleeping position commonly adopted by an individual during sleep or even before sleeping is known as the sleeping position. Scientifically, it is defined as where there is no free space available for the organs to move around, resulting in no pressure being exerted on the spine. It, therefore, has many health implications for children, especially for those who have back problems. Also, you can take melatonin supplements to get proper sleep. But make sure that you don’t suffer from melatonin overdose as it can be fatal for your health.

Worst Sleeping Positions

Let’s face it, sleeping in any position other than your back is uncomfortable. Your entire body and the structure of your mattress will be put at risk if you don’t address the problem. It’s time to break out the measuring tape, measure yourself for your sleep position and get busy putting a stop to tossing and turning during the night. So what is the part that is the worst when it comes to sleeping? Well, we’re going to look at the three worst sleeping positions and how to deal with them.

  • The first position we’re going to take a look at is the side position. This is common for those of us that toss and turn a lot at night. The problem with this position is that you’re forced to sleep on your stomach, which puts stress on your back. Trying to sleep in any other position will lead to discomfort and pain due to pressure being applied to your back. If you are one of those who like to sleep on your back, this might be a position you want to avoid.
  • Next, we’ll take a look at the middle of the back sleeper. Many people tend to sleep this way. There’s nothing wrong with it per se, but it can lead to discomfort later on in the day and pain and problems with posture. You’ll find that many people will turn this sleep position into their favorite lying position, so you can see why it can become such a problem. Try sleeping in the middle of the back, with your knees up, your hips rolled to one side, and with your upper body on a slight angle. This will ensure that your spine is in alignment and help you deal with the pressure when you’re sleeping.
  • Finally, we have the bottom of the bed position. Many people spend the majority of their time in this position. Unfortunately for those of us that have aching backs, this position is a lot harder to get comfortable with than the other two. The reason for this is that the body’s weight presses down on the bones in this position, which causes pressure to build up and eventually causes pain.

How To Deal With Poor Sleeping Positions

If you’re having trouble getting comfortable in your sleep position, there are a few things that you can try.

  • One method is to add a tennis ball underneath your belly. By rolling onto the ball at night, you can ease your body into the proper position and roll over onto your stomach. You should be able to do this without rolling onto your back, but if you feel pain doing this, you may need to move onto your stomach anyway. Another thing you can try is to lay on your side and prop yourself up on pillows so that you are facing away from the ceiling.
  • Another method that has been proven to help is to elevate your head. You can do this by raising your head higher than your heart. Many people make the mistake of not tilting their heads at all when they sleep. When you submit your head, you open up the airways in your throat, which decreases the amount of air vibrating as you sleep. This can reduce some of the vibrations in your throat, thus reducing some of the pressure in your airways.
  • Lastly, the last recommended position is sleeping on their side. This position can seem awkward because you will have to lean over sideways to see what is wrong with your mattress. However, once you have aligned your body correctly, it can be easier to sleep on your side. This is because you won’t be supporting yourself on your back, and you won’t be pressing on your neck and shoulders to the point where the muscles tighten, causing you to snore.

Also, at the same time, make sure that you sleep in rooms with proper temperature. The average temperature of the room should be about 65 degrees Fahrenheit.

Conclusion

There are several ways to treat these three worst sleeping positions. If you think that your problem is simply one habit, it may be best just to quit sleeping on your stomach. If you like to sleep this way, you may want to try doing yoga or Pilates exercises. These movements can help relax the muscles in your body, including your neck and shoulders, which can prevent you from snoring. If these natural methods don’t work, you will want to check into some therapy. Most sleep doctors will give you more information about which particular position can make you sleep better.

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