Sleeping positions to avoid and those to practice

By @scarletmedia
Hello friends, I'm very sure most of us experience sleeping difficulties such as pain on some parts of our bodies when we wake. Well, you're not alone as it also happens to me.

So, today I'm going to share with us the sleeping positions to avoid and those to practice. As well as what to do in the case of waking up to headaches and body aches such as neck pain, muscle cramps, fatigue, impaired blood circulation, stomach troubles and even heartburn.

First of all, it should be noted that our overall health and well being depend on how well we sleep and our activities before we sleep.
The best sleeping position remains Lying on your back. Its not very comfortable and research has it that only 8 percent of people sleep on their backs. Sleeping while facing the ceiling does a lot more than we know. It wards of acid flux, allows your head, neck and spine to rest in a neutral position and therefore avoids the pressure on those body parts that could cause pains. However, this position can also make snoring more severe.

The second best position is lying on your side. If you don’t like sleeping on your back, try lying on the side that is not painful. Draw your legs up slightly toward your chest, and place a pillow between your knees. You’re less likely to snore in this snooze posture, because it keeps the airways open. Its downside is that it causes wrinkles because half of your face pushes down on your pillow.

Another position is the fetal position. It is a position where you lie on your side with your knees bent towards your chest. This position is great for pregnant women because it improves circulation in the body and in the fetus, and it prevents the uterus from pressing against the liver, which is on your right side. It is also good for snorers. On the other hand, being curled up too tightly can restrict breathing and leave you sore by morning especially for those suffering arthritis. In order to avoid lower back pain, put a small pillow between your knees.

While this position is most prefered, Lying on your stomach is not so good. It can lead to back and neck pain, since it’s hard to keep your spine in a neutral position. When you sleep on your stomach, you put pressure on your muscles and joints which will lead to numbness, aches, irritation in the nerves as well as tingling sensations. It is advised to choose any of the above positions and not this one because of its many side effects. If you must sleep on your stomach, put a pillow under your lower abdomen and pelvis so that the small of your back doesn’t move forward.

In the case of waking up with Leg Cramps characterised by sudden spasms, or tightening, of muscles in the calf, feet, or thighs, here's what to do. In the case of it being as a result of a disease or nerve damage, talk to your doctor. Secondly, get the calf muscle stretched and strengthened. You can try doing yoga or massaging your legs before bedtime.

If you often suffer heartburns, it is best to lie on your Left Side as it prevents stomach contents from coming back up into the oesophagus.

In the case of a lower back pain, try changing your mattress if it has gotten too soft, sleeping on your back works too. You can add a pillow under your knees to restore the natural spine curves and reduce the tension in your tendons. A small rolled up towel under your lower back is also great for extra support.

Finally, always remember that regular exercise leads to a better health and helps you sleep better.