Every person at least once in his life wondered how to sleep? It naturally occurs when feelings of fatigue and exhaustion persist after eight hours of sleep. The reasons may be improperly organized rest, poor-quality bedding, uncomfortable posture, poor room climate, and much more.

Regular lack of sleep can lead to the development of many chronic diseases. Therefore, we have prepared for you a number of useful recommendations that will help you stay healthy, alert and energetic.

 

 

The importance of proper sleep for a person

Sleep is a physiological process of restoring the body at the cellular level. It is an integral part of our life, like the period of wakefulness. So that the biorhythms do not go astray, it is necessary to adhere to the regimen. It is important to go to sleep and wake up at the same time, as well as monitor the duration of sleep. For each person, this indicator is individual. Scientists believe that on average you need to sleep about 7-10 hours.

 

 

Regular lack of sleep can lead to:

  • increased blood pressure and loss of concentration;
  • deterioration of the state of the nervous system and skin;
  • development or exacerbation of chronic diseases;
  • reduced immunity and increased vulnerability to infectious diseases;
  • decreased performance and deterioration of mood;
  • disruption of the heart and blood circulation;
  • increased appetite and weight gain.

If you sleep properly, you can keep not only health, but also youth for a longer time. This is due to the increased production of collagen during the night's rest. A special protein is responsible for the elasticity of the skin and blood vessels. Slows down aging and melatonin, which is synthesized only at night.

 

What is the right position to sleep in

It may seem strange, but choosing the right posture is 50% success. Many are accustomed to believing that it is enough to take a horizontal position and everything will go on as usual. We just lie down in bed and do not think about how our spine and internal organs are located. And it would be worth it, because many important points depend on it.

Namely:

  • health of the spine and musculoskeletal system;
  • blood supply to the brain;
  • work of the heart muscle and blood pressure;
  • digestion and metabolism;
  • supply of cells with oxygen;
  • health of ligaments and joints;
  • firmness and elasticity of muscle tissue;
  • breathing efficiency;
  • the level of hormones in the blood.

To sleep better, it is important to choose the right posture. Otherwise, regardless of the length of rest, in the morning you will feel tired. If the position in which you fell asleep does not allow the body to recover normally, the effectiveness of rest will be zero. The spine is most at risk. Violation of the integrity of the spinal column can lead to serious chronic diseases.

 

Sleep on back

The posture on the back is considered the most correct for sleeping. It allows you to maintain the spine in a natural position. In addition, it has a number of significant advantages.

Why is it good to sleep on your back?

  • the muscles of the face relax, as a result of which the skin is smoothed and a free flow of oxygen to its cells is ensured;
  • youth is preserved, wrinkles are smoothed out and a healthy complexion appears;
  • there is no pressure on the abdominal organs, the contents of the stomach freely enter the esophagus;
  • regulates the acidity of the stomach and improves the functioning of the pancreas;
  • prevention of osteochondrosis, subject to the use of a high-quality mattress and pillow.

It is important that the pillow is as low and small as possible, and that the mattress suits your level of firmness. Not every person is suitable for the position on the back to sleep at night. The fact is that it has several significant disadvantages: snoring, sleep apnea and bruxism. Everyone has heard the rule: to stop a person from snoring, turn him on his side. This really works, because in the supine position, the relaxed tongue sinks to the back of the throat.

 

 

Sleep on stomach

Not the best body position for a night's rest. In this position, there is no natural curvature of the lumbar spine. And if you take into account the head turned to the side and the load on the neck, then it will not bring any benefit. You should sleep on your stomach only if you have problems with digestion, in particular, with bloating. Therefore, children who suffer from intestinal colic are placed on the tummy.

 

 

The disadvantages of the position are much more:

  • the occurrence of pain in the cervical spine;
  • deterioration of the blood supply to the brain due to compression of the vertebral artery;
  • the risk of pinching the sciatic nerve;
  • circulatory disorders and sexual dysfunctions in women and men;
  • deterioration of the skin and the appearance of wrinkles.

For many, the prone position is a favorite. If you find it most comfortable, try to minimize the harm it causes. Lying on your stomach, bend one knee, remove the pillow from under your head and place it under your stomach. This will take the load off the neck and lumbar. And you will be able to sleep properly on your stomach without risk to your health.

 

Sleep on side

Based on numerous surveys, more than 70% of the world's population choose a side position. In the so-called fetal position, sleep is most intense and effective. In this position, we passed the stage of development in the womb. A truly healthy rest will only be on the left side.

It has such advantages:

  • reduction of pain during heartburn;
  • easier breathing and elimination of snoring;
  • correct shape and maximum relaxation of the spine;
  • full recovery after a hard day;
  • quick cleansing of the body of toxins.

The main condition is to have a high-quality and not too high pillow that will support the neck in the correct position.

 

 

Why is it right to sleep on the left side? Lying on the right side, our stomach will be to the left of the esophagus. Therefore, its contents will begin to overflow back into the esophagus, thereby irritating the mucous membrane. The condition with heartburn will not only not improve, but will worsen. In addition, while resting on the right side, it is possible to slow down the lymphatic system and the process of cleaning the body of toxins.

 

Which direction to sleep with your head

Based on ancient Indian and Chinese teachings, it is best to fall asleep with your head to the north or northeast. Since the magnetic needle of the Earth's field points there. Those who sleep with their heads in this direction will be healthy, cheerful and energetic throughout the day. They will never be overtaken by insomnia and anxiety. According to the Vedic scriptures, the head should be directed to the south or east. In this position, the energy of the planet will be able to protect the sleeper and replenish the forces spent during the day. Christians, on the other hand, believe that it is not right to sleep with your feet to the door at night, so as not to invite death.