Is there an ideal posture during sleep
This is how you lie healthy at night
Your sleeping position can have a major impact on your health. Back and neck pain in particular can be improved by changing your sleeping posture. First, however, you should create the basic requirements for a healthy sleep in order to find the right position for sleeping.
This is what you should pay attention to before going to bed
The following basic conditions should exist in your bedroom:
- Temperature between 18 and 21 ° C
- Darkened room
- Quiet environment (no radio, TV in the background)
- Sufficient humidity
- Sufficiently large bed
However, if you have developed unhealthy habits over time, such as watching TV on, try relaxation exercises, which you should learn beforehand. Take a hot bath or tea an hour before bedtime, avoiding excitement such as going to bed. B. through an exciting film. Breathing exercises or taking a walk can also help you find peaceful sleep quickly. Alcohol relaxes, but is not suitable for improving sleep. If you enjoy spreading out while sleeping, your bed should be big enough not to constrict you. If your sleep is very restless, talk to your doctor about it. If necessary, it is advisable to check your night's sleep in a sleep laboratory.
Have you already found your right sleeping position?
You will definitely always fall asleep in the same position. Still, you will turn around and change position at night. In this way you avoid too much pressure on individual parts of the body. If you have got used to an unhealthy sleeping position, you can change it. The right pillows can help you with this, for example. But the location is also crucial.
Why you should sleep on your back if possible
The healthiest sleeping position is that Supine position, because this way the neck and back are relieved and breathing is not hindered. In the best case scenario, you don't use a pillow at all. If this is not possible for you, opt for a pillow that is as thin and soft as possible. If you want to train yourself to sleep on your back, stabilize yourself with pillows on both sides.
However, if you have a tendency to snore or are very light asleep, you may find it difficult to rest lying on your back. Then you probably feel in that Lateral position better. Try to get used to it for a few days. Put a pillow under your knees. This also relieves the spine.
So you lie correctly and protect your back and neck
Sleep on your side
If you sleep on your side, you will also protect your back and neck if the mattress is not sagging. Make sure you get a pillow that is suitable for lying on your side. Don't roll yourself into that fetal position together, because that puts too much strain on the back and neck again. To keep yourself lying on your side, you can roll up another blanket on your back. Another pillow between your knees relieves the strain on your pelvis when you lie on your side.
More sleep-promoting tips
your pillow must match the sleeping position, but should be as flat as possible, because every lifting of your head puts a strain on the cervical spine. The kinking disrupts the nerve tracts, which can cause permanent pain. If you suffer from chronic neck problems or headaches, test whether a flatter pillow does not make significant improvements.
If you sleep on your back and feel the need to elevate your upper body, you should consult a doctor and ask your Check blood pressure to let. This also applies to all other symptoms that force you into a certain sleeping position.
Take a look at yours too mattress. If it has holes, it must be replaced. Even if this is not the case, at least one new purchase is due every 10 years. Get advice from specialist retailers, because the right mattress for you depends on your weight and your sleeping position.
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