Proper sleeping patterns are very important for every human being as that is the time when the body recuperates so that it can function optimally. In the case when the body does not receive its proper rest the occurrences of various diseases is inevitable.
A person that lacks sleep usually suffers from insomnia, fatigue, dark circles, etc. There are many reasons that can affect our sleep starting from physical up to psychological reasons.
Stress and anxiety is very common in the modern way of living and they can substantially influence our sleeping patterns, therefore we need to find ways how to relax our body so that we can have a good night sleep. In the case of physical issues there can be several of them that can disturb our sleep.
- High blood pressure – Hypertension
Sleep can help in lowering the high blood pressure especially if it is taken during the day. This is not a deep sleep but in fact a nap lasting for 20 minutes. This nap can also positively affect a condition like atherosclerosis, caused by high blood pressure. The best position that can lower nocturnal hypertension is the one with partially hidden face. However, you need to be aware of the fact that napping beyond 30 to 60 minutes can negatively affect these conditions and can lead to higher risk of sleep disorders and cardiovascular diseases. Hence, have in mind that the duration of your napping is very important and because of that try your nap to last for 20 minutes.
- Sinus disorders
Sinusitis or for that matter any sinus disorder can affect the quality of sleep since these conditions are being manifested with experiencing a pain in the upper forehead and under the eyes. According to Harvard Men’s Health Watch you can fight off these disorders and improve your sleep if you sleep with your head slightly elevated or on the sore side if the pain is unilateral.
- Digestive disorders
Any digestive disorder like constipation, heartburn, stomach pain, bloating, diarrhea, or nausea can disturb your sleeping pattern. In these cases the optimal position that will offer us a quality sleep is sleeping on the left side as per a published study in the Journal of Clinical Gastroenterology. Taking this sleeping position will support better digestion, waste removal and prevent you from experiencing a gastric reflux.
- Back pain
This issue affects millions of people all around the world. Aside the physical causes for the occurrence of this type of pain, the bad sleeping position and posture can influence the intensity of the pain. As per a physiotherapist Elaine Maheu, back pain can be prevented by implementing positions that align the body and offer better comfort. Here it is how a good sleeping position can help you with this issue:
- If you sleep on the side, then you need to put a pillow between your legs, and
- If you sleep on your back, then you should place a small towel wrapped under your neck and a pillow under your knees in order to lower the pressure of the body on the hips.
- Neck and shoulder pain
Just like the back pain, neck and shoulder pain can as well as impede your proper sleep. They can get even more intense or provoked by an improper body posture while sleeping as per a conducted scientific study. Bad posture is when the dominant hand is above the head and when the arm is positioned under the pillow. Hence, it is of vital importance to adopt a good sleeping position so that you can prevent and alleviate these pains. In order to do that, place a small towel rolled under your neck.
- Pelvic pain
It is very difficult to find the right sleeping position while having premenstrual cramps or when experiencing pelvic pain during menstruation. According to the gynecologist Lisa Lindley: “Sleeping in a fetal position relieves the abdominal muscles. “ Dr. Jennifer Wider explains that this position relaxes the muscles around the abdomen and thus helping in lowering the tension and pain as a result of these conditions.
One of the reasons for the appearance of a headache during the day is poor posture while sleeping and as well as lack of sleep. In order to prevent the occurrence of a headache you need to implement a sleeping position where the head is well aligned with the rest of the body. You should avoid using few or too many pillows and always be aware of the body alignment.
Proper sleeping patterns can be achieved if you follow the above mentioned tips, but you need to have in mind the fact that the bedding and lifestyle habits can influence your sleep quality. Therefore, choose comfortable bedding adapted to your body, consume a healthy diet, implement a regular physical activity, drink plenty of water and promote a bedtime ritual but make sure not to use tobacco, caffeine, or other substances, and naturally screens.
Some of the above mentioned positions are not suitable for some sleep issues like sleep apnea or snoring. In these cases make sure to consult a medical expert.