Introduction
Good sleep posture is important for a healthy life. Good posture is not only for standing and sitting but also for sleep, determining the person's health, personality, and disease-free life. For example, if a person has pain in some areas of the body, they may think their standing and sitting position would play a role, but they are unaware of the sleeping position. Poor posture causes major health issues.
What Are the Consequences of Bad Sleeping Postures?
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Usually, apart from standing and sitting, our posture while sleeping is sustained for many hours, a maximum of six to ten hours. So it is important to sleep in the right position. If the person sleeps in a poor sleeping posture, they may negatively affect the spine and other parts of the body.
A bad sleep posture leads to:
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The strain on the spine.
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The strain on the neck.
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The strain on the back.
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The strain on the hips.
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The strain on shoulders and even.
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The strain on the jaws.
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Poor sleep posture will harm the person's spine, and the person will not realize the effects. Usually, the ligaments and muscles heal themselves while sleeping; if the sleeping posture is wrong, these ligaments and muscles will make an extra strain which causes back and neck pain.
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As poor posture leads to improper sleeping, the person can not wake up fresh-minded the next day, thus affecting the person's day-to-day activities. Thus, poor sleeping affects not only physical aspects but also the person's professional things without proper sleep, leading to stress.
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Bad sleeping postures may also cause neck stiffness or soreness. They may also cause muscle strain, cervical spine osteoarthritis, or a slipped disc. In such cases visiting the orthopedic specialist is the best choice of treatment.
What Should a Person Do to Eliminate the Consequences of Poor Sleep Posture?
The person should correct their sleep posture to the ideal one, which aligns the spine, removing the pressure from the muscles and bones and preventing the person from waking with aches. People can do a few things to sleep in the right posture and improve their sleep quality. They are
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Using the right pillows.
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Using the right mattresses.
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Sleep in the right position.
Using the Right Pillows - People should use a pillow that will align the neck to the lower back and chest and a comfortable pillow to sleep on. Should use a pillow that supports the natural curvature of the neck. If the pillow is too low or too high, this will give an extra strain on the neck, back, and shoulders.
Using the Right Mattresses - should support the spine's natural curvature. In addition, using the right mattresses will prevent the person from aching when they wake up.
Sleep in the Right Position - sleeping in the right position is compulsory to eliminate the consequences of bad sleep posture. Unless or until the person changes their posture to the right position, they can not get rid of the aches when they wake up.
How Should the Sleeping Position Be?
Good sleeping posture improves the quality of sleep. The spine should be neutral while sleeping, even the head, and the legs should be elongated but not more straight; they should be in their natural bend. If the body is neutral and relaxed, the spine will stay in the optimal standing position: chin up, Back straight, shoulders and hips aligned on the line, knees relaxed, and shoulders low.
A neutral spine position keeps the muscle long and loose, not flexed, reducing stiffness or soreness in any body part. In addition, a neutral spine posture is symmetrical, which keeps the body in balance.
What Are the Right Sleeping Positions?
The correct sleeping postures are
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Flat on the back.
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Lying on the side.
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Fetal position.
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Sleeping on the stomach.
Flat on the back - Lying flat approximates standing in a relaxed position with the head, neck, and spine. The head, neck, and spine are aligned when lying flat. In addition, lying in a flat back position, the weight across the body is equally distributed. Therefore, it is vital to support the head with suitable pillows. Some persons with pronounced curvature in their lower back region should place additional pillows under the knees to relieve strain and pressure on the lower back muscles. Small lumbar pillows may also be helpful for people.
Lying on the side - Though lying flat on the back is best, some are uncomfortable. So lying on either side is recommended. The leg should be in an extended position to maintain the neutral spine. The significant side effect is a sore neck.
Fetal position - It is the first sleep position that everyone knows. However, over-curling the body leads to stiffness, especially for older people, as their muscles are not elastic. In addition, the fetal position is worse in people with arthritis in the hips, knees, and back.
Sleeping on the stomach - Though sleeping on the stomach is not the indicated position to relieve aches and pains. Sleeping on the stomach is considered the worst position for spinal health as it needs twisting of the neck for breathing; this puts pressure on muscles and joints, leading to pain and aches while waking up. For devoted stomach sleepers, it is safe if the pillow is used for the forehead to breathe easily, and a firm pillow in the abdomen will also help.
Conclusion
Sleep is an essential thing in the day-to-day life of a person. Sleeping should be peaceful. Proper sleep makes people's minds fresh and makes them people achieve the goals they have. Quality of sleep is also an essential factor in posture. People can improve their sleep quality by reducing caffeine, exercising regularly, having a relaxed evening routine, and preparing for night’s sleep. Good posture while sleeping gives a comfortable and peaceful sleep. A good night's sleep is vital for a person's physical and mental health. If people are worried about their sleeping postures, contacting a healthcare professional will be helpful.
