Sleep Positions Affect Your Slumber
by Josh Day
Getting consistent and quality sleep is something many adults in the
U.S. and Britain find elusive, studies have shown.
get more than seven hours of sleep a night? On a regular basis?
of sleep, as well as troubled or shallow sleep, can lead to health
problems and fatigue during the day.
if you don't have insomnia, you may not be getting adequate sleep
due to something you likely have not thought about.
going to be surprised; this is a simple thing that makes perfect sense...
to the UK's Telegraph:
poll conducted by the National Sleep Foundation found that nearly
two thirds of adults have trouble at least a few nights a week.
Seven or eight hours is considered by experts to be the optimum
amount for adults, but a third of Britons regularly sleep five hours
or less a night, with 18 per cent claiming they never get a good
the secret of a peaceful night may be as straightforward as a simple
adjustment to the position in which you sleep. (Is
Your Sleep Position a Nightmare, Telegraph)
goes on to outline five of the most common sleeping positions.
are not lost books from T.S. Eliot's epic "The Wasteland,"
but simple descriptors of sleeping positions.
break each one down.
sounds, this position resembles a milder fetus pose, lying on your
side with your legs bent. Your arms are slightly out.
is one of the healthiest positions, according to the experts quoted
in the Telegraph article:
only does it allow air to pass freely through the bodys passages,
Chris Idzikowski, director of the Edinburgh Sleep Centre and an
expert in sleep disorders, says it also deters stomach reflux, where
digestive acid travels back from the stomach causing a burning pain
a common problem for those who sleep on their back.
do not put weight on your arms, as this will cause pins and needles;
instead try crossing them in a brace position. Osteopaths also advise
that fetal sleepers maintain a straight back. (Telegraph)
found this to be one of the most comfortable positions for me to enter
sleep. Also I seem to wake up in this position most often.
position has you on your back, legs straight, arms at the side.
to this position is one I call the "Dead Man's Chest." Your
arms are crossed over your chest or folded. In unfamiliar beds this
is often the only way I'm able to fall asleep.)
position is not the best for a quality night's sleep.
are also respiratory issues.
position promotes snoring as your tongue has a tendency to fall to
the back of your mouth.
back, your arms and legs spread out and going in whichever direction's
the most comfortable.
this position is limited to having a large bed or sleeping alone.
this is healthiest way to sleep on your back if you're inclined to
do so, even though this position also leads to snoring.
have trouble sleeping with someone else, it's okay to bring up the
idea of separate beds or different rooms, if you or your sleeping
companion snores. There's a cultural taboo about sleeping apart, but
the truth of the matter is sleep is more important than societal norms.
not like you have to advertise the fact you and your spouse sleep
apart... no one has to know as its your business and your business
position looks something like a body on its side with arms straight
long as the mattress and pillows are supportive, explains
osteopath and sleep expert Danny Williams, this position maintains
a neutral spine, allowing it to lengthen. Also, breathing is not
compromised and all of the body functions work well. (Telegraph)
goes on to claim this is an excellent position that should make everyone
again you're sleeping on your side, but this time your arms are reaching
is an excellent position to sleep in, and the one I recommend,
says Sammy Margo. Lying on either side can help the structures
of the back discs, muscles and ligaments adopt an optimal position.
your arms in front of you will prevent them going to sleep. You
may wish to position yourself at a quarter turn so that you are
not squashing your shoulders together. (Telegraph)
position with your body on its front, head turned, arms on and above
avoid this one.
skydiving position has the potential to cause a lot
of problems. Resting with the neck at a 90° angle can cause
stiffness and cricks. Sleeping with your hands up at
face level can generate pins and needles, often the result of compression
in the bundle of nerves in the neck. If you sleep in a bed that
is too soft, this position may also put an asymmetrical strain on
your spine. (Telegraph)
note: Do you have sleepless nights? Can't seem to turn your brain
off, get to sleep, or stay asleep?
like to start getting consistently good nights of sleep, we have an
audio CD called NightTrain designed
to help you fall into a restful, continuous sleep.
what I experience with NightTrain: "The sleep I've been getting
with NightTrain has been so good that for the first time in my life
the alarm clock actually rips me out of sleep. Before I'd always been
conscious in some form before it went off. Now, thanks to NightTrain,
I'm deep in REM or stage 3 or 4 sleep before the alarm clock rings."
here to get your ticket and climb aboard the NightTrain express.
Sleep Position a Nightmare? The U.K. Telegraph. 11/10/08
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