Sleeping is a time for the body to fully rest and repair itself. If you sleep in the wrong position, it can affect your skeletal and muscular systems.
Sleeping is the best and easiest way to rest. It is the golden time for the body to repair itself. The average amount of sleep is about 6-7 hours, which means that we spend 1/4 of our time sleeping each day.
Therefore, sleeping in the correct and appropriate position is very important because it will make us have good overall health, without premature injuries to the musculoskeletal system or nervous system in various parts of the body.
On the other hand, some people may สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ wonder why the more they sleep, the more tired they feel.
4 wrong sleeping positions that most people don’t know about
Position 1: Curled up
Curled-up sleeping is sleeping with the head bent, back arched, hips folded, and knees bent. This is a very inappropriate sleeping position because it causes negative effects on the body in many aspects. Sleeping in this position for a long period of time can cause the following risks:
- Knee pain: Inflammation of the tendons in the knee and hip areas due to prolonged bending of the hip and knee joints.
- Inflammation and pain in the lower back muscles due to arching of the back, causing the back muscles to stretch and become tight.
- The spine is twisted and deformed.
- If the patient already has a herniated disc, sleeping in an unhealthy position, such as curled up, can cause more pain.
Position 2: Lying on your stomach
Sleeping on your stomach is considered an inappropriate sleeping position because sleeping on your stomach makes it difficult for the sleeper to breathe, the spine is more arched than normal, and while sleeping. This can cause inflammation of the neck muscles, causing neck pain and back pain.
Position 3: Half-sitting, half-lying position
The semi-sitting, semi-lying position with a pillow under your back, then leaning back and sliding on the bed or sofa while playing with your mobile phone, reading a book, or watching TV, makes people who sleep in this position have to bend or lower their necks for a long time. If done regularly, it will cause the cervical and back spinal discs to work more than normal, resulting in inflammation and pain in the neck and shoulder muscles. It can also cause lower back pain from the arching of the back while sitting.
Position 4: Sleeping on your upper arm
Pressing your own upper arm, which is an area containing a radial nerve, for a long time, which may be caused by the head being pressed or the arm resting on a surface, such as a chair backrest. When the nerve is pressed for a long time, it causes neurological symptoms.
The most common symptom is wrist drop , which makes it impossible to lift the wrist. Wrist drop from compression of the radial nerve is called Saturday night palsy or honeymoon palsy. Most symptoms are not serious and can heal on their own. The time it takes varies from person to person, but usually takes about 3-4 weeks. While waiting for the nerve to heal, the doctor will have you exercise the muscles in your hand, wrist, and forearm to prevent muscle atrophy and possible stiffness.
Saturday night palsy or honeymoon palsy originally occurred when a person drank heavily and fell asleep on a table with their head resting on their upper arm. Or it may have occurred when a couple slept with their head on each other’s arm all night and when they woke up, they found that their wrist was drooping and they could not lift it.
Recommendations for good sleep quality
To avoid sleeping problems that may occur from the above sleeping positions, here are some sleeping tips:
1. Lying on your back
This is the normal sleeping position that most people like to sleep in. Because sleeping on your back causes the weight of the body to be distributed to different parts of the back, so there is no more weight on any one point than normal. In addition, the spine is in a straight line, not curved out of shape. And if there is a pillow under the knees while sleeping on your back, it will make sleeping more comfortable. Because putting a pillow under the knees causes the hip joints to bend slightly, it helps reduce the arching of the lower back and prevents back pain as well.
However, sleeping on your back may not be suitable for people with certain medical conditions, such as heart disease, lung disease, back pain, sleep apnea, or regular snoring.
2. Side sleeping position
This is another good sleeping position that people like. It is a comfortable position and can help reduce back pain. You should sleep on your side with a pillow to hug and put your legs over. The pillow used should not be too low because it will cause neck pain. You should use a pillow that when you sleep on your side, your head is at the same level as your body or the cervical spine is at the same level as the thoracic and lumbar spine.
3. Change your sleeping position.
No matter what position you sleep in, whenever we are conscious during sleep. We should move and change our sleeping position to allow our body to move and prevent our bones and muscles from being pressed too much.
4. Bedding
Since the right bedding depends on each person’s body shape, it is recommended to prepare the most comfortable bedding. A pillow of the right height, a mattress that is soft enough to support your back. And a side pillow to hug when you want to sleep on your side. If you wake up without neck or back pain, that is considered appropriate.
5. Suitable environment
The bedroom should be completely dark, free from light and noise while sleeping. Or you can find some help devices such as an eye mask or earplugs to help us sleep soundly. Sleep effectively and let the body really rest.
Just by adjusting our sleeping behavior to be good, by sleeping in the correct and hygienic position, choosing the right bedding and creating the right environment, it can help to have quality sleep, get full sleep, preserve the bones and muscles in various parts, including the nervous system, and enable us to wake up to do our daily routines and work refreshed and energetic, having a long life without injury to the nervous system, bones and muscles.