The science of sleep postures

We have a favorite position; we fall asleep and that’s generally as far as it goes. But sleep position can have profound implications not only for the quality of sleep, but also for long-term health.

Side sleeping is the most common position but there are health implications for certain people depending on whether they lie on their left or right side.

It is advised that pregnant women and anyone who suffers from acid reflux or gastroesophageal reflux disease (GERD) or other gut problems sleep on their left side.

People with heart conditions, on the other hand, are advised to try sleeping on their right side to alleviate pressure on the heart. Studies show that when people lie on their left side the position of their heart shifts due to gravity. This causes changes in the heart’s electrical activity. Tissues and structures between the lungs hold the heart in place when you sleep on your right side.

Sleep position may also have an impact on brain health. During sleep the brain’s glymphatic system “washes” waste toxins away from the brain. There is evidence that suggests this process works better when we sleep on our right side.

Postural problems can occur with side sleepers depending on body shape, as physiotherapist Sammy Margo explains. “Women with hourglass figures sleeping on a soft mattress will sink into a banana shape and that will cause a strain on the spine and hips. While men who side-sleep can tend to get more pain in their shoulders as they get older and their muscles weaken.”

One 2022 study by Chinese researchers looked at the relationship between sleeping position and sleep quality. It used flexible wearable sensors to monitor sleep position and turning frequency. It concluded that subjects without sleep disorders who prefer to sleep on their side will sleep better than those who like to sleep on their back.

To mitigate some of the problems associated with side sleeping Margo recommends using a thick pillow to align the head and neck with your spine and placing a pillow between your knees to support your hips and reduce strain on your lower back.

One of the most common health problems associated with back sleeping is sleep apnea, a condition whereby the soft tissue at the back of the throat relaxes and collapses the airway causing snoring and interrupted breathing.

One way to try to lessen the problem is to sleep in an elevated position. However, for those who suffer from back and neck pain, back sleeping is often the best option.

Margo says: “The optimal position for spine alignment is lying on your back with a pillow under the knees to soften the back. This position preserves the natural contours of your spine. It can also minimize wrinkles.”

While stomach sleeping may reduce snoring because it can help keep the airways more open than back sleeping, it is the position most likely to lead to increased neck and back pain. (SD-Agencies)

Words to Learn 相关词汇

【胃酸反流】wèisuān fǎnliú acid reflux when stomach acid or bile goes back up the esophagus

【睡眠呼吸暂停】shuìmián hūxī zàntíng sleep apnea a sleep disorder in which breathing repeatedly stops and starts

我们有自己喜欢的睡姿；躺下睡着就行了，不是吗？但是，睡姿不仅对睡眠质量，而且对长期健康都有深远影响。

侧卧是最常见的姿势，但对某些人来说，左侧卧或右侧卧都会影响健康。

建议孕妇和患有胃酸倒流、胃食管反流或其他肠道疾病的人左侧卧。

另一方面，建议患有心脏疾病的人应尝试右侧卧以减轻对心脏的压力。研究表明，左侧卧时心脏的位置会因重力而发生变化，这会相应改变心脏的电生理。而右侧卧时，肺部之间的组织和结构能固定心脏的位置。

睡眠姿势也会影响大脑健康。在睡眠过程中，大脑的脑脊液系统会 “清洗”大脑排泄的毒素。有证据表明右侧卧有助于这一过程顺利进行。

物理治疗师萨米•玛戈解释说，侧睡者还会因体形不同而出现问题。 “沙漏型身材的女性睡在柔软的床垫上会弯成一根香蕉的形状，对脊柱和臀部造成压力。而侧睡的男性随着年龄的增长和肌肉的减弱，容易导致肩部疼痛。”

中国研究人员在2022年进行的一项研究探讨了睡姿与睡眠质量之间的关系。该研究使用灵活的可穿戴传感器来监测睡眠姿势和翻身频率。研究得出结论：没有睡眠障碍、喜欢侧睡的受试者比喜欢仰睡的受试者睡得更好。

为了减轻侧睡带来的一些问题，玛戈建议使用厚枕头，使头颈部与脊柱对齐，并在膝盖之间放一个枕头支撑臀部，减轻下背部压力。

仰卧最常见的健康问题之一是睡眠呼吸暂停，这是一种喉咙后部软组织松弛、气道塌陷导致打鼾和呼吸中断的病症。缓解方法之一是抬高上身。

然而，对于背部和颈部疼痛的人来说，仰卧通常是最好的睡姿。玛戈说：“脊柱矫正的最佳姿势是仰卧，膝盖下放一个枕头，以放松背部。这种姿势可以保持脊柱的自然轮廓。它还能最大限度地减少皱纹”。

与仰卧相比，俯卧有助于保持呼吸道通畅，因此可以减少打鼾，但这种姿势可能导致颈背部疼痛加剧。

(Translated by Debra)