6 GOOD/BAD SLEEPING POSITIONS WE ARE ALL GUILTY OF.

Having to go to bed is the best part of the day. Just passing out on the bed how we want, with our legs on our face. We all know there are certain ways we shouldn't be sleeping. Let me remind you.

1. LYING ON YOUR BACK WITH ARMS AT THE SIDES.
      This is also called the 'soldier pose'.

Health Effects.

Good Effects- Sleeping on your back is usually considered the best position for your spinal health, as the back remains straight. It reduces pressure on the dics, thus preventing pain in the neck and back.
    It also prevents acid reflux, helps maintain perky breasts and minimises facial wrinkles.

Bad Effects- Back sleepers experience sleep apnea and snoring. When you sleep on your back, gravity forces the base of your tongue to collapse into the airway. This obstructs breathing and causes snoring or drooling.

Solution.
If sleeping on your back causes snoring or breathing problems, you can combine the position with a side sleep pose. This combination will help you sleep soundly and wake up feeling more refreshed.



2. LYING ON YOUR BACK WITH ARMS UP.
    This position is also called the 'starfish' position.

Health Effects.

Good Effects- It is the best position when it comes to spinal and neck health. It places less pressure on the discs, thus preventing neck and spinal pain.
   It also helps to reduce acid reflux because the head is elevated and the stomach is able to sit below the esophagus. It also prevents facial wrinkles and skin breakouts.

Bad Effects- It also causes snoring and puts pressure on the nerves of the shoulder thereby causing pain.

Solution.
Avoid using pillow while sleeping in this position to allow your head, neck and spine rest on a neutral position in orderto avoid extra pressure on those areas.



3. LYING ON YOUR SIDE WITH ARMS AT SIDES.
    It also called 'log posture'

Health Effects.

Good Effects- This is an ideal sleeping position for your spine, as it receives complete support in it's natural curve. The straight spine not only prevents neck and back pain but also reduces the chances of sleep apnea.
    It also reduces snoring and is the best position for a pregnant woman.

Bad Effects- As the top leg does not get enough support, there are chances of back or hip pain in the future. It can also cause neck pain or skin aging (facial wrinkles & sagging breasts) due to gravity.

Solutions.
As it can cause neck pain, use thick pillow to support your neck and  a satin pillow case to avoid face wrinkles. Also, place a pillow between your thighs to support your top leg.



4. LYING ON YOUR SIDE WITH ARMS OUT.
   It is also called 'the yearner' position.

Health Effects.

Good Effects- This position helps to prevent neck and back pain. It also reduces snoring and ease heartburn and acid reflux.

Bad Effects- It restricts the proper flow of blood and put pressure on the nerve which may cause pain to the arms and shoulders. It also makes the breast sag and premature skin aging as placing one side of your face on the pillow may cause facial wrinkles.

Solution.
Switch positions regularly, use satin pillowcases and support your top leg with a pillow.



5. SLEEPING ON EITHER SIDES.
     Sleeping either left or right.

Health Effects.

Good Effects- It reduces snoring to a considerable extent and is good for pregnant women.  Sleeping on the left reduces acid reflux as it keeps the stomach below the esophagus and gravity helps to keep the reflux at bay.

Bad Effects-  Although this postion can be very comfortable, it can put a lot of strain on the neck and back. This can lead to serious neck and back troubles such as sciatic nerve pain in the future.

Solution.
If you love this position use a firm pillow to support your head. Also the pillow should be high enough to keep your head in a neutral or even position. It also reduces stress and pressure on the neck to prevent neck pain, muscles aches and stiffness. It is also advisible to alternate sides when sleeping with position.



6. LYING WITH YOUR FACE DOWN.   
   It is also called the 'freefall' pose.

Health Effects.

Good Effects- Sleeping on your stomach helps keep the upper airways more open, thus reducing snoring. This posture also helps improve digestion to a certain level.

Bad Effects- Sleeping in this position for too long may have negative impact on your digestive system. It is considered the worst sleeping position because it causes overaching of the spine. It also forces your neck tp be rotated in one direction or the other in tight and closed positions which strains your neck and restricts proper breathing and blood circulation. It is strictly not recommended for those with neck or back pain.

Solution.
If you love to sleep on your stomach, try a somewhat side-sleeping position by wedging a pillow between your stomach and the mattress. This will make you more comfortable than side sleeping alone and also prevent you from rolling onto your belly while you're asleep.