Good sleep is crucial to health, body, mind, and mood, especially as people spend a third of our lives sleeping. However, the length of sleep is often not crucial for quality rest. Although the physicians recommend that every adult should have seven to eight hours of sleep (though this time varies, as seen on this link), for many, that is easier said than done.
Sleep disorders can be caused by a number of things, from eating or drinking before bed, mental overload, uncomfortable bed, to the sleeping position. Although you probably change several positions during the night, if you are among side sleepers, consider yourself lucky.
Benefits of Sleeping on Side
There is no universally good sleeping position. People have different body shapes, posture, physical predispositions, and all these affect the way they relax. However, some subtle and small sleeping habits can have a significant impact on sleep quality and human health.
According to years of research, sleeping on the side is best for optimal health. This position relaxes the spine best because it is the least pressure of the bodyweight on the bone system. If you lie on a hard mattress, your spine is parallel to the backing, which is a prerequisite not to be wake up stiff and with back pain. If you sleep on a pillow of medium thickness, you will avoid numbness and discomfort in the neck and shoulders.
Lying on the side while sleep is beneficial as it releases the upper airways. People who snore know what that means. When you lie on your side, you are less likely to experience loosening of mucosa between nose and mouth. It can result in snoring and short periodic cessation of breathing, known as apnea.
Choose Left Side
Primarily, the position on the left flank improves lymphatic drainage in your body. The entire lymphatic system transports harmful substances along the left side of the human body, which means that the elimination of toxins is improved too.
Turning your body to the left while you sleep facilitates heart work. The main artery that transports blood and nutrients through the body anatomically curves to the left, and this position allows for better blood flow.
Also, left side sleepers generally have no digestive issues. This position keeps all gastric acid in the stomach and thus promotes the digestion process. Also, it reduces the pressure of the abdominal organs on the pancreas.
Side Sleep Positions
There are numerous variations of lying on the side. The most common is the so-called fetal pose, named after the person resembles a baby in the stomach. Body flexion goes from a slight bend to a position where the chin and knees touch (which is not the most comfortable position, due to a high load on the spine).
Then there are variations depending on where your hands stand. Are you ‘the log,’ when your hands are close to the body or ‘the thinker -‘ one hand under your head, the other under your chin? Are your arms stretched out in front, or you hug a pillow (or person) beside you?
Having body support is a good thing, especially if you have problems with leg tingling. It is then advisable to place a cushion under the hip, or between the knees. Also, if you suffer from apnea, the CPAP pillow for side sleepers will allow you to rest without interruption.
Side Sleep Is Beneficial for Pregnant Women
Pregnant women, due to growing bellies, often have trouble finding a comfortable sleeping position. Lying on the left flank is desirable, due to less strain on the internal organs and blood flow. In this position, the oxygen and nutrients are transported smoothly throughout the body, which is of great importance for the healthy development of the fetus.
Put a pillow under your belly to put it in level with the rest of the body. It will also come in handy if you put a cushion between legs, preferably at the knee level. It will reduce the pressure on your hips, and possibly, prevent swelling.
Having enough rest is an essential factor in maintaining health and wellbeing. Without it, you wouldn’t be able to recover from the daily stress and strain. So make sure you spend those few hours in a comfortable position that will completely relax your body and mind.
