Should you change your sleep position?

Sleep position is a hot topic in the realm of snoozing. It's easy enough to find information on the最好的床垫或者枕头you can buy, but sorting out your ideal sleep position is another challenge entirely. You may have come across articles claiming one position is superior to another. Perhaps you've even read that the way you’re sleeping could negatively affect your overall health.

这些论点中有一个真理。正如这里的睡眠作家在审查中一样，我很惊讶地得知围绕睡眠位置的对话同时简化和夸张。

What are the main sleep positions?

You may find yourself in numerous sleep positions overnight, but there are three overarching groups: back sleeping, where you face upward; stomach sleeping, wherein you lie belly-down; and side sleeping, where you position yourself over one shoulder and hip.

大多数人真的没有one睡眠位置，通常以一种方式入睡，并以不同的方向醒来。至于最受欢迎的睡眠位置，这是激烈的争论。一项研究发现受试者整夜都在一侧度过, rather than their stomachs or backs.

一个睡眠位置比其他人好吗？

图片来源：Getty Images / Svitlana Hulko

我一次又一次听到胃睡觉是worst安顿床的方式，而侧面睡觉是一步之遥。根据我的经验，回头睡觉总是被称为黄金标准。

In this case, it turns out the rumors aren’t necessarily true: Experts generally agree that you don’t need to change your position. One particular motto comes to mind: If it isn’t broken, don’t fix it.

That said, certain positions can be better for some medical conditions such as睡眠呼吸暂停。The sleep disorder, which causes people to stop breathing for short periods in the night, can be more common in back sleepers according to Jefferson Health, a hospital system in Philadelphia. With expert guidance, likepositional therapy, you can change your sleep position to keep your airways open throughout the night. For back sleepers that suffer from sleep apnea, the hospital says it can be helpful to use a foam wedge or shift to sleeping on the side.

也有建议怀孕期间的睡眠位置。例如，人们可能能够在早期阶段睡在肚子上。同时，不建议仰卧睡觉，因为它会给腔静脉施加压力，后者将血液从下半身恢复到心脏。孕妇通常最好在左侧睡觉，以使婴儿最大的血液流动。

为什么人们说回头睡觉更好？

图片来源：Getty Images / Lsophoto

物理治疗师兼发言人本·冯（Ben Fung）说，这个想法是一种更传统的思维方式美国物理治疗组合ion。他说：“这个想法是[回头睡觉]的最佳姿势与站在躺下时所拥有的最佳姿势相同。”

芬格说，在这条线上，专家们认识到睡眠位置更多地是关于您的身体习惯的。他引用了日本传统睡眠安排的一个例子，人们通常会在地板上的稻草垫上睡觉。他说：“如果我要把它们扔在豪华的酒店床上，我向你保证：他们的睡眠最糟糕。”“我们可能会想，‘这就像天堂。’他们不会眨眨眼。”

换句话说：与所有事物睡觉一样，这取决于偏好。对于健康，非怀孕的人群，在线文章告诉您的不是最重要的。最终，这是最适合您的身体的原因。

Should you change your sleep position?

Credit: Getty Images / Deagreez

答案比我预期的要简单：不，几乎可以肯定不是。对于绝大多数人来说，如果不打扰您并且没有任何白天症状，您就不应改变睡眠位置。

“理想的睡眠位置是对您的解剖学，生理学和生活方式最佳的睡眠姿势，” Fung说。新万博赞助英超最好的部分是您的身体可能已经为您提供了此信息。

他说：“很多人都感到采用他们阅读的内容的压力，并且阅读的内容可能对他们来说并不完全准确。”遇到提高危险信号的建议的终身胃部睡眠者可以去物理治疗师或其他可以评估情况的专家。但这可能不值得过于强调。他说：“如果您一直是某种类型的卧铺，那么您可以保持这种状态。”

That’s not to say you'll never upset the apple cart. At some point, you may wake up in discomfort even though you’re sleeping in the same position that you always have. It could be a small issue such as taking an extra long flight or another small change that your nervous system is letting you know about.

函数将这些答复比作钱德勒·宾（Chandler Bing）臭名昭著的“哦！”场景，在此期间朋友在开始新的锻炼程序后，角色几乎无法拿到一杯咖啡。这是身体告诉您某些事情发生变化的方式，也许不喜欢它。

In these cases, you can more often than not revert back to your preferred sleep position, Fung says. When in doubt, it might be helpful to see an expert like an orthopedic physical therapist who can help you play detective.

Most of the time, if you need to change your sleep position due to a recent surgery, another medical condition, or pregnancy, you’ll already be in touch with a healthcare provider that can help you determine what’s best for you and your needs.

How can you make the most of your sleep position?

Credit: Getty Images / Youngoldman

It’s impossible to make blanket recommendations for sleep positions, but there is general information that may be of use.

• Pregnant people who usually sleep on their stomachs may like abody pillowthat can provide the sensation of something pressed to the front of their bodies. We love theQueen Rose身体枕头的形状几乎像宽阔的鲍比销，使您可以坐落在中间。我们的测试人员发现不仅对她的脖子和头部，而且还可以舒适。

• 考虑获得新床枕头如果您拥有当前的人，而不是few years。枕头对侧面卧铺尤其重要，因为它们支撑着头部和颈部，并且可以防止上脊柱疼痛。我们最喜欢的是库库之家好原始枕头。我们爱it because it’s machine-washable and filled with shredded foam that can be adjusted to your preferences. The brand also sells a softer option, the伊甸园枕头。

• Creatively use pillows to睡个好觉。例如，胃部睡眠者可能会受益于他们的小腿下方的薄枕头，以减轻腰椎和臀部的负荷。侧面卧铺可以受益于将其上臂和腿垂在body pillow。如果您在背上睡觉，请考虑将枕头塞在膝盖下。

• 如果可能的话，请确保您的mattressworks well for the position you sleep in. Generally, you shouldreplace your mattress every decade。If you tend to sleep on your side, a softer option like the花蜜床垫might be more comfortable.在我们的测试中，我们发现它的表面是宽容的，非常适合在您睡觉时摇篮。另一方面，胃和背部睡眠者可能更喜欢牢固的东西，例如Tuft & Needle Original。我们爱that it almost feels as though you’re floating above the surface.

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