Everyone sleeps, but you might not be reaping the full health benefits. The food you eat, how much time you spend outside, your exercise routine, and your sleep position all have an impact on the depth and success of your sleep cycle. There’s a lot of information out there on the ideal sleep position, whether you sleep on your right side, left side, stomach, or back. We’ll go through why sleeping position is important, especially in terms of heart health.
The position You Sleep Is Important:
Your sleep position does more than just make you feel more comfortable; it can also cause or avoid sleep disorders. Due to the increased pressure on their lower spine, stomach sleepers, for example, are more prone to lower back pain. If you sleep on your stomach and have lower back pain, seek for a firmer mattress that prevents your pelvis from sinking into the mattress’s surface. Because of the danger of pain, we usually don’t advocate sleeping on your stomach.
Back sleeping, on the other hand, is the position that keeps the spine in a neutral position the most easily. From the top of the head to the pelvis, a neutral spine is reasonably straight and level. No matter what position you sleep in, your goal should always be to maintain a neutral spine.
Back sleeping’s neutrality varies depending on your weight and mattress type. If your mattress is too firm for your body weight, for example, it may not conform to your shoulders and hips. Instead of supporting the curves of the upper and lower back, this might put pressure on the spine and pull it out of alignment.
Even though back sleeping is helpful for spinal alignment, it isn’t the optimal position for everyone. Back sleeping, for example, might aggravate gastroesophageal reflux disease (GERD). Gravity does not keep gastric acid in the stomach in this position. Furthermore, acid reflux at night might cause more damage to the esophagus because there is less saliva production and swallowing during the day, which limits acid in the esophagus.
The ideal sleep position for you is determined by a combination of medical factors and personal preferences. As long as you have the best mattress for your sleep style, you can keep your spine neutral in practically any position.
We’ve already discussed how harder mattresses benefit stomach sleepers, but side sleepers have their own set of requirements. Because of their naturally neutral spinal position, back sleepers have the most bedding alternatives. Personal preference becomes more important to them.
We’ve talked a lot about sleeping on your stomach and back, but what about sleeping on your side? It merits special attention because it is the most popular sleep position and the healthiest for the heart.
Side Sleeping’s benefits:
When it comes to the heart, side sleeping wins because it reduces the danger of acid reflux and snoring while also being the healthiest option. Sleeping on one’s side is the most common sleeping position for both humans and animals. There are three basic variations on this one position:
-Fetal Position: This position is similar to that of a fetus, with the knees curled towards the chest and the hands pulled in. In this position, the modest bend of the spine relieves pressure and stress on the back.
-Yearner Position: The yearner sleepers on one side, legs straight and arms straight forward, as if reaching for something.
-Log Sleeper Position: The log sleeper is positioned on their side, with their legs somewhat straight and their arms straight at their sides.
While these are the most typical side positions, many people are combination sleepers, switching from one side to another, or even back or stomach, throughout the night. The finest mattress for side sleepers evenly cushions and supports the body’s curvature. They require pressure relief at the shoulders and hips, as well as ample head and foot support.
Sleeping on one’s side has some intriguing health benefits. Your brain produces waste proteins throughout the day. These proteins clump together and clog the brain’s interstitial spaces. The glymphatic system eliminates these harmful proteins while you sleep. The cleansing process leads brain cells to shrink, allowing spinal fluid to flow through the microscopic crevices. This system is active 24 hours a day, although it is 90% more active when you are sleeping.
According to a 2015 study, sleeping on one’s side improves the glymphatic system’s efficiency and activity. Researchers examined what happens in various sleep postures using MRI imaging. The side sleeping position had the biggest impact on brain purification among the three primary orientations. A slowed cleansing process, according to scientists, may lead to Alzheimer’s disease. As a result, the optimum sleep position for brain health is one that permits this process to run freely.
Sleeping difficulties can also be caused by your sleeping position. Obstructive sleep apnea, or obstructive sleep apnea, is a sleeping disorder in which breathing stops repeatedly throughout the night. During their sleep cycle, people with this illness cease breathing hundreds of times, resulting in a reduction in oxygen levels. These breathing bouts also force them to wake up frequently during the night. You may stay in bed for seven hours and yet wake up fatigued if you have sleep apnea.
Sleeping on one’s side increased oxygen levels:
Side sleeping can help with heavy snoring, which is a typical indicator of sleep apnea. Because it minimizes the breathing episodes associated with sleep apnea, it improves oxygen levels. In a study of overweight sleepers, it was discovered that sleeping on one’s side increased oxygen levels by six to seven percent. The benefits decreased as the sleeper got heavier, but it still made a difference in their sleep health.
Sleeping on your side for a healthier heart:
The optimum settings for optimal heart health can also be found when sleeping on one’s side, but not all sides are created equal. Sleeping on your left side isn’t inherently harmful to your health; nevertheless, it isn’t as beneficial as sleeping on your right side.
Lying on your right side expands your chest cavity and relieves pressure on your heart muscles. Imagine the heart on the left side of the chest cavity. Gravity drives the heart into the chest cavity rather than against the rib cage wall when you lie on your right side. It will be under less stress as a result, and its overnight workload will be reduced. If you already have a heart problem, such as heart disease, the added work can be taxing.