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The 5 Best and Worst Sleeping Positions

The 5 Best and Worst Sleeping Positions

Some days, we wake up feeling limber and well rested, and other days we wake up with aches and pains. These differences can be attributed to our sleeping positions. While it’s difficult to control our sleeping habits once we’re asleep, it’s possible to prime yourself for a good night’s sleep by starting out in the right position. Similarly, bad positions can have a negative effect on your health and the quality of your sleep.

Here are the 5 most common sleeping positions, ranked from best to worst by award-winning Colorado chiropractor Dr. Aaron Casselman.

1. On your side

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    Many specialists consider sleeping on your side to be the best option. It doesn’t strain any parts of your body, and is comfortable for people who experience pain in their joints throughout the day. The most common variation of this sleeping style is to sleep with the legs bent slightly, bringing the knees in towards the chest. Curling slightly like this is especially comfortable for people who have a bad back, because bringing the knees up and in can help stretch the muscles in your back. As long as the position isn’t overdone (see item number 4!), this slight stretch can ease an aching back without contributing or adding to any pre-existing back problems.

    2. On your back with your arms at your sides

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      This position alleviates tension in the spine and neck (as long as you don’t overdo it with the pillows). Make sure, when you’re on your back, that your head is supported but not tilted too much. Too much of an angle can cause neck pain, which defeats the purpose of this sleeping position! The downside to this position is that it is often accompanied by snoring. This sleeping position is also not recommended for people with sleep apnea. Sleeping on your back also has beauty benefits. For instance, sleeping on your back keeps your face away from your pillow, which can have dirt and oils from your skin on it, which can contribute to acne. Also, sleeping with your face away from the sheets can help keep wrinkles at bay.

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      3. On your back with your arms raised

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        Also known as the “starfish position,” this has the same benefits as sleeping on your back with your arms at your sides. However, it can lead to snoring, and having your arms raised above your head for a considerable length of time can lead to shoulder pain in the morning. If you often sleep like this, you might attribute aches in your shoulders and upper back to the way you’re sleeping.

        4. Curled up

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          Some people prefer sleeping on their sides, but instead of slightly bending their legs, they bring them all the way to their chests. This fetal position can feel comfortable at first, but it can cause neck pain and restrict breathing throughout the night. This can also be too much of a stretch in your back, which could lead to back pain in the morning. If you do like to stretch your back out, consider doing some stretches before bed. This might help you stay away from this sleeping position.

          5. On your stomach

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            This is widely considered to be the worst position to sleep in. It strains the neck and can cause serious pain in the morning. Sleeping on your stomach can also restrict breathing because the mouth and nose are both partially covered by the pillow. This position can also strain the vertebrae at the base of the neck after just a few minutes — imagine what hours of sleeping in that position can do!

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            Featured photo credit: z Q via flickr.com

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            Last Updated on December 13, 2018

            12 Practical Tips To Stay Fit For Christmas

            12 Practical Tips To Stay Fit For Christmas

            Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

            A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

            1. Eat Before Heading Out

            First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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            2. Select The Treats

            Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

            3. Avoid Skipping Meals

            Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

            4. Drink With Moderation

            It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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            5. Be Active

            You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

            6. Get Out Of The House

            Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

            7. Don’t Skip Your Strength Workouts

            Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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            8. Set Realistic Goals

            You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

            9. Enjoy Yourself

            Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

            10. Drink A Lot Of Water

            This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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            11. Eat Less And More Often

            Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

            12. Prioritize Your Workouts

            Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

            So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

            Happy Holidays everyone!

            Featured photo credit: rawpixel via unsplash.com

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