The Best Sleep Position for Better Health
Research suggests consistently achieving adequate sleep can result to improved health on both physical and mental levels. But beyond catching the recommended Zzz's, is there a healthiest sleep position?
The Healthiest Sleep Position
Most health and sleep experts will agree sleeping on your back is the best sleeping position. When truly analyzing the position, the back is flat and the neck is mostly straight and comforted with a pillow. Lying in a relaxed supine position allows gravity to facilitate even weight distribution on the spine, thus limiting painful pressures.
Though sleeping on the back holds true for both genders, the best sleeping position for pregnant women is typically on the left side. Doing so alleviates pressure from organs and promotes improved blood flow. Additionally, back and side sleeping is also an ideal sleeping position for snorers and individuals dealing with acid reflux - extending the body opens up airways and keeps the stomach under the esophagus, thus lessening the odds of food coming back up the digestive tract.
Other considerations while sleeping include keeping limbs untangled. Doing so can optimize blood flow, keep weight evenly distributed and limit alignment complications down the road. And if sleeping on your side, try to rotate between left and right sides to evenly disperse weight and minimize those tingling sensations noticed when lying on arms too long.
But when it truly comes down to sleeping rules, it holds upmost importance to feel comfort and achieve those suggested hours of sleep of night. The National Sleep Foundation recommends adults obtain seven and a half to nine hours of sleep each night. The best position to sleep to lose weight also aligns with the notion of sufficient quantity and quality of sleep. Inadequate sleep places the risk of weight gain in a multitude of ways - increased cravings of innutritious foods and lessened energy levels, just to name a couple. If frequently finding it hard to sleep, try these tips:
•Limit Caffeine Intake
That afternoon "pick-me-up" can ultimately impede on nightly sleep cycles. Try keeping caffeine intake to morning hours and reduce the intake of caffeine-containing coffee, energy drinks, tea, and chocolate after lunch.
•Avoid Large Portions Before Bedtime
If possible, consume dinners at least four to five hours prior to bedtime. Laying down on a full stomach can inhibit proper digestion and create unpleasant side effects.
•Reach for Water
Oftentimes, individuals confuse thirst for hunger. So instead of walking into the kitchen, reach for a glass of water. A warm cup of decaffeinated tea can offer hydration, all while initiating a soothing, relaxing sensation and cultivating a resting environment.
But sometimes, pesky stomach growls impede on precious shut-eye! If truly wanting or desiring a snack, try these healthy midnight snack ideas to cure your hunger without feelings of guilt attached.