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Side sleeping has many other health benefits apart from aiding digestion. Complex carbohydrates, fruits, vegetables, or a small dose of protein can deal with hunger pangs. These results suggest that lying on your back—even for a short rest—reduces the oxygen available to your fetus. And if you become pregnant, or have certain health problems, the way you sleep can sometimes change. Bloating is a sensation of having a full stomach. Many contradictions have been found between these studies as well. Sleep apnea is associated with high blood pressure, heart disease, and stroke. If you are pregnant, sleeping on your stomach or back will be uncomfortable or impossible. If a person has sinus or snoring issues, a change of position may help alleviate those problems. In this article, we discuss some foods that are good for digestion and list…. Cuddling for as little as 10 minutes is enough to trigger the release of oxytocin. Women with larger breasts may find it more comfortable to sleep with a bra for additional support. Some people live with medical conditions that make sitting up more comfortable for sleeping. It's best to choose another sleep position if you are a stomach sleeper. Switch to side sleeping to minimize your risk of back pain. It's possible that sleeping on your side could be good for your brain. Place another pillow between your legs and bend your knees to be even more comfortable. Some research even suggests that the wrong sleeping position may cause toxins to filter out of your brain more slowly. These patients tend to prefer sleeping on their right side. via She Knows As you can see from the infographic above, if you suffer lower back pain, jaw pain or neck pain, there are certain ways to lay that reduce the effects. Fetal position: Turns out, many of us still sleep like we did when we were infants. Sleeping on your stomach is considered the worst sleeping position and should usually be avoided. A person could help alleviate these symptoms by adding pillows to elevate their head. Sleeping on your side might help alleviate certain medical conditions like acid reflux and back pain. If you must sleep on your back, placing a pillow under your knees will take some strain off of your back. Luckily there are a lot of home remedies that are proven to cure bloating in no time. If you suspect food intolerances or a gastrointestinal condition, like coeliac disease, see your GP for testing. Ask your doctor for sleep recommendations if you think you might have OSA. All rights reserved. Imodium Multi-Symptom Relief Caplets. Some are softer or firmer. Certainly, abdominal pain, and pain from any source, can cause difficulty sleeping as well as arousals from sleep and consequent sleep fragmentation [interruptions of the sleep pattern, either to a lighter stage or to wakefulness, that reduce the total amount of time spent in the deeper levels of sleep]. Hence, soothing yoga poses is what can help make a difference. Placing a body pillow or pillow under your belly can help relieve back pain. More recent studies have cast doubt on these theories. This one is a poor choice for snoring and may prevent you from getting a restful night's sleep. ", The Better Sleep Council: "Starfish or Freefall? ", Journal of the American College of Cardiology: "Avoidance of the left lateral decubitus position during sleep in patients with heart failure: relationship to cardiac size and function. A light snack, such as an apple or some avocado toast, is a better idea. Having intestinal gas is a completely normal part of the digestive process, but at times, gas can be a significant inconvenience. The best sleeping position is what’s comfortable for you. Side sleeping adds additional pressure to the face, so be wary of wrinkles. ", BMC Musculoskeletal Disorders: "Is sleep position associated with glenohumeral shoulder pain and rotator cuff tendinopathy: A cross-sectional study. The legs are usually extended and not bent. However, a person should not go to bed hungry. For persistent belly bloat, seek a physician’s advice to get the help you need. If you snore, it's best to sleep on your side to minimize the risk of snoring. If snoring wakes you up or if you wake up gasping or feel tired during the day, it's time to see your doctor. It can also make existing back pain worse, so this is not the best sleep position for lower back pain. Tucking hands or arms under a pillow may lead to numbness, tingling, or pain, and longer-term damage. Many people sleep in awkward positions, but some of these positions can actually create the perfect storm for stomach bloating. ", Journal of Physical Therapy Science: "Effect of sleep posture on neck muscle activity. Be cautious with gas-promoting foods. As for disadvantages, couples may wake up more frequently sleeping this way, as you are more likely to be jostled by your partner. In 2020, they highlighted that significant numbers of people in America feel sleepy about 3 days per week, which often impacts on their daily lives. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve pressure. You can't know for sure how your mattress will work out until you've been resting on it for a while. Sleeping difficulties can negatively impact a person’s health. But only recently researchers discovered that this sleep style also raises the risk of a stillbirth, even in otherwise healthy pregnancies. Sleeping in a position that makes your tense can increase your anxiety, and this can loop back around into sleeping in a tense position. Mattresses are made of a variety of materials. The most important aspect of sleeping patterns is getting a good amount of sleep and trying to establish a routine. Try sleeping at an incline, or in a different position. This hasn't been proven scientifically, yet continues to be a concern for many. This may cause neck and back pain. Another yoga asana, which can give relief from bloating is the bridge pose. Placing the head on one side can strain the neck. You will be most comfortable sleeping on your side. Even if earlier studies are unreliable, there may be another way that our sleep postures say something about our personalities. In this article, we discuss how sleeping positions may impact digestion and other aspects of a person’s health, plus other tips for sleeping well. Sleeping on your back may aggravate snoring, but for a smaller number of snorers, back sleeping helps them feel more restful the next day. One large study found that most patients with obstructive sleep apnea slept better on their sides, experienced less interrupted sleep, and were more wakeful the next day. However, whether a person chooses to sleep on their front, side, or back, it is imperative that they get themselves in the correct position, have supportive pillows, and a firm mattress. If you are pregnant, sore, or have certain medical conditions, you may have to sleep in certain positions to be comfortable. Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning. Whether or not the position you sleep in influences this waste removal is unclear. This position also isn't a good choice if you're prone to sleep apnea -- shallow breathing or pauses in your breath that prevent restful sleep. Back-sleeping has its advantages and disadvantages, too. Not getting enough sleep can negatively affect a person’s energy levels and overall health. Don’t compress your digestive system by sleeping on your stomach. Carbonated beverages such as sparkling water may help to release gas that has built up. Sleeping the wrong way can cause or aggravate neck or back pain. "Gender difference and laterality of sleep position. Women are also more likely to sleep in this position compared to men (54% vs. 39%) and 37% of Americans believe it is the best sleeping position. Sleeping on the back can make snoring or sinus conditions worse. The National Sleep Foundation indicate that sleeping on the back, or in a supine position, is the healthiest position for sleep. Bloating might sound something minor and of little importance to you but sufferers can best tell you how annoying this condition can get if left uncured for a long time. It may be a good choice for pregnant women because this posture improves circulation for both the mother and fetus. People who sleep in the log position sleep on their sides with their arms down next to their bodies. This is the best way to ensure alignment between the head and spine. Approximately 7% of people sleep on their stomach. ". This … This is typically the worst sleeping position for a stomach ulcer or other stomach acid-related troubles (such as GERD). Position #2 to avoid at night is…sleeping flat on your right side. I will share the best body positions for constipation and bloating.Here are a few body positions to … Spooning is a side sleeping position for couples; the person in the back holds the one in the front close to their body. 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