Good Sleeping Posture Helps Your Body

Most everyone knows that good posture is important, but good posture doesn't apply just to sitting and standing.
The muscles and ligaments of your back relax and heal themselves while you sleep. In order to protect your back, good posture is important while sleeping.
1. On Your Back
Though it’s not the most popular position only eight percent of people sleep on their backs it’s still the best.
By far the healthiest option for most people, sleeping on your back allows your head, neck, and spine to rest in a neutral position.
Sleeping facing the ceiling also ideal for warding off acid reflux. Just be sure to use a pillow that elevates and supports your head enough you want your stomach to be below your esophagus to prevent food or acid from coming up your digestive tract.
However, snoozing on your back pillow can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea. This position can also make snoring more severe.
The right pillow
Pillows are not just for your head and neck. Depending on your sleeping position, additional pillows can help keep your spine in the proper position. The pillow for your head should support the natural curve of your neck and be comfortable.
A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders.
Choose a pillow that will keep the neck aligned with the chest and lower back. Your pillow should be adjustable to allow you to sleep in different positions. Replace your pillows every year or so.
2. On Your Side
This position also helps decrease acid reflux, and since your spine is elongated, it wards off back and neck pain. Plus, you're less likely to snore in this snooze posture, because it keeps airways open.
For that reason, it’s also the best choice for those with sleep apnea. Fifteen percent of adult choose to sleep on their side, but there’s one downside: It can lead to wrinkles, because half of your face pushes against a pillow.
3. In the Fetal Position
With 41 percent of adults choosing this option, it’s the most popular sleep position. A loose, fetal position especially on your left side is great if you're pregnant.
That's because it improves circulation in your body and in the fetus, and it prevents your uterus from pressing against your liver, which is on your right side. This pose is also good for snorers.
But resting in a fetal position that's curled up too tightly can restrict breathing in your diaphragm. And it can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back.
Prevent these woes by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high.
You can also reduce strain on your hips by placing a pillow between your knees.
4. On Your Stomach
While this is good for easing snoring, it’s bad for practically everything else. Seven percent of adults pick this pose, but it can lead to back and neck pain, since it’s hard to keep your spine in a neutral position pillow.
Plus, stomach sleepers put pressure on their muscles and joints, possibly leading to numbness, tingling, aches, and irritated nerves.
It’s best to try to choose another position, but if you must sleep on your stomach, try lying facedown to keep upper airways open instead of with your head turned to one side with your forehead propped up on a pillow to allow room to breathe.
Alignment
Regardless of your sleeping position, try to keep your ears, shoulders, and hips aligned:
· If you sleep on your back, a small pillow under the back of your knees will reduce stress on your spine and support the natural curve in your lower back. The pillow for your head should support your head, the natural curve of your neck, and your shoulders.
· Sleeping on your stomach can create stress on the back because the spine can be put out of position. Placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment. If you sleep on your stomach, a pillow for your head should be flat, or sleep without a pillow.
· Insert pillows into gaps between your body and the mattress.
· When turning in bed, remember not to twist or bend at the waist but to move your entire body as one unit. Keep your belly pulled in and tightened, and bend your knees toward the chest when you roll.
· Keep your ears, shoulders, and hips aligned when turning as well as when sleeping.  
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