You've Been Sleeping Wrong! Do This Instead! скачать в хорошем качестве

You've Been Sleeping Wrong! Do This Instead!

Your sleeping position can have a major effect on your health, comfort, and sleep quality. While personal comfort is important, certain sleeping positions are generally better than others. Here's a breakdown of the most common positions and how even small changes can make a big difference and help you have a great night's sleep! Sleeping on your back is often considered the best position for spinal alignment and overall health. Keeps the spine aligned from head to pelvis. It evenly distributes weight, minimizing pressure points and reducing the risk of back and neck pain. Use a pillow under the knees to support the lumbar curve, and keep your head straight and in line with your body. If you have shoulder problems, sleep with your palms up to open up the shoulder joint and reduce pressure on the rotator cuff. Recommendation: Use a pillow under your knees to support your low back. Side sleeping is another good option, especially for those who snore or have sleep apnea. It helps keep the airways open and reduces pressure on the heart. For pregnant women, sleeping on the left side is often recommended to improve blood flow to the uterus and fetus. However, side sleeping can sometimes lead to shoulder and hip pain due to pressure on these joints. Keep your knees as wide as your pelvis, try to keep the body as straight as possible, and avoid tucking your arm under the pillow or overstretching it. It's easy to fall into misaligned positions like the "Spider-Man" pose (rolling one leg forward or twisting your pelvis) which is bad for spine and neck. Recommendation: Place a thick pillow between your knees to maintain spinal alignment and reduce pressure on your hips. It is best if the pillow between your knees helps to keep your knees as wide as your hips when on your side. You may even need two pillows in the same pillow case. Sleeping on your stomach is generally considered the worst position due to the significant strain it places on your neck and back. The spine loses all its natural curves--long-term strain and pain. To breathe, you must turn your head to one side, which can lead to neck pain, stiffness, and headaches. It can also lead to numbness or tingling in your arms and legs due to compressed nerves. Tips for Improving Sleep Posture: Choose the right pillow: Select a pillow that supports the natural curve of your neck and keeps your head aligned with your spine. Use supportive mattresses: A mattress that provides adequate support can help maintain proper spinal alignment. Firm mattresses are not always better! Proper Alignment: Practice good posture throughout the day. This will train your body to maintain better alignment during sleep. Stretch: Incorporate gentle stretching exercises into your routine to improve flexibility and reduce muscle tension. Use extra pillows: Place pillows strategically to support your body and maintain proper alignment (e.g., between your knees when side sleeping). Choosing the right sleeping position is a crucial aspect of maintaining good health and ensuring restful sleep. While back and side sleeping are generally considered the best options, it's essential to consider your individual needs and health conditions. By incorporating the tips and recommendations provided, you can optimize your sleep posture and wake up feeling refreshed and rejuvenated. Let your healing begin--by making small changes to your sleep posture! 0:00 Let's talk about the best sleeping position 3:38 Back sleeping position 4:24 Side sleeping position 4:52 Stomach sleeping position