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According to science, what is the ideal position to sleep peacefully and take care of your spine?

According to science, what is the ideal position to sleep peacefully and take care of your spine?

To have enough energy during the day, you need a restful rest at night.
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a The most important function of sleep is recovery. Good sleep promotes healing and helps strengthen the immune, nervous, skeletal and muscular systems. Hey Healthy sleep improves healthWhich allows the muscles and discs of the spine to recover from almost constant load during the day.

The quantity and quality of sleep affects an individual’s mood, behavior, and quality of life.

In this sense Stady “The relationship between sleep position and sleep quality: a flexible, sensor-based study.” Published in the magazine National Library of Medicinehighlights this Sleep duration is linked to a variety of health problems, including cardiovascular disease, stroke, symptomatic arterial calcification, and changes in inflammatory markers. Moreover Chronic sleep deprivation increases the risk of obesity And alter glucose regulation, affecting memory and cognition.

Maintaining good posture in bed is important for the body to relax. And then Avoid muscle tension that we feel during the day,” notes the General Directorate of Health of the National Autonomous University of Mexico (UNAM). Therefore, according to science, it is not enough to sleep at the right hours for your body or have the most advanced mattress to take care of sleep hygiene and protect spinal health.

What is the best sleeping position?

a The “face down” position is the worst sleeping position we can be inThe natural curvature of the spine is modified, especially in the lumbar spine“, UNAM Highlights. In addition to waking up with a sore neck, sleeping on your stomach puts disproportionate pressure on your heart. So how should we put ourselves to bed every night?

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Sleeping positions
For good comfort, you can wear an eye mask if you are sensitive to light or earplugs if you have more sensitive hearing.

a The best sleeping position is on your backBecause it respects the natural curvature of the spine and allows all body structures to be more compatible with each other. It is recommended Use a pillow under your knees so that they are slightly bent And not fully extended on the bed. This will allow your lower back and hips to rest.” UNAM Highlights.

What happens if you sleep on your side? It is also a good option to pay attention to the pillow, as it should support the space created between the ear and the shoulder.

10 tips to wake up with a renewed mind, body and spirit

a Sleep disorders clinic UNAM gives some Tips to improve our sleeping habitsEven more so in the current pace of life, which causes the vast majority of people to experience stress, anxiety, and extreme fatigue:

  • Keep the environment clean and well ventilatedAnd leave it as it is dark Possible at night and in silence;
  • to have Set a time to sleep and wake upEven on weekends;
  • Put away light-emitting devices (cell phone, computer, TV, etc.) at least 2 hours before bedtime;
  • Limit bed use, for example. Avoid napping longer than 30 minutes If you don’t fall asleep within 15 minutes, you can do a relaxing activity such as: Reading, writing or meditating;
  • If you are doing any physical exercise, it is recommended to do it at a time outside your rest period;
  • After two o’clock in the afternoon, it is recommended to avoid any drink that contains caffeineSuch as tea, chocolate, and cola drinks;
  • If you are going to drink alcohol or smoke, it is recommended that you do so only two hours before bedtime;
  • before bedtime, Limit fluid intake Foods that cause indigestion or heartburn;
  • If you are Snoringit’s better To sleep in position side daily for you;
  • It is very important to do activities that relax the mind, such as bathing or using Aromatherapy Or make a contemplation comfortable.
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Finally, it is recommended if you suffer from insomnia Consult a specialist as this may lead to an illness that may limit your ability to work in other areas in the long term. After all, this is the only body we will always have, and therefore ours Sleep hygiene is fueled by the habits we practice during the day.