It is one thing to go to sleep and another is to lie down to sleep well, in a position that ensures a good rest and does not bring us complications or pain in the body in the short or long term.
There are several scientific studies who have addressed the issue of which are the ideal positions to sleep, and which are the wrong ones. In general, most experts clarify that there are no absolute truths, but depends on the problems (for example back, but also breathing) that each person may suffer. In addition, each one must find the position that suits him best, and that does not have to be the same as another.
Position face up on the back : It is the best position, since you achieve breathe well, avoid back, neck and head pains, as the spine remains in a neutral position. This position also reduces the symptoms of stomach reflux. Also, by keeping your face in the air throughout the night you avoid wrinkles of expression. However, it is the position in which the snoring is strongest.
The most correct thing would be to sleep without a pillow to get a correct alignment of our neck. If we are very uncomfortable, we must choose a pillow with the right thickness: that is neither too high nor too low. Placing a pillow under the knees is another small gesture we can make to improve the alignment of our spine while we sleep.
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Side: This is one of the most comfortable sleeping positions and also one of the best, although like everything has its advantages and its disadvantages. Prevents neck and back pain, reduces acid reflux, reduces snoring and is the right position to sleep during pregnancy.
On the other hand, the bad thing is that it enhances the appearance of wrinkles because we maintain the skin of the face brushing the pillow. For those who sleep like this, it is recommended to use a thick pillow that fills the space between the shoulder and the head supported. This type of pillow allows you to rest with your head and neck in a more neutral pose. If you are pregnant, remember that it is better to sleep on the left side of the body, because you achieve better circulation.
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Fetal position : Ideal to avoid stomach refluxes, as well as to improve breathing, since the position of the body allows air to circulate freely by him, so it is especially indicated for those who suffer from sleep apnea, insofar as it prevents obstructions.
While it is good for pregnant women and for snoring less, the fetal position implies a curvature of the body that restricts the Diaphragmatic breathing and that can bring tension and pain in the neck and back the next day. It also favors the appearance of wrinkles.
Use a thick pillow that generates good support between the shoulder, neck and head. If we sleep on our side we must avoid stretching one leg and shrink the other, since in that posture the pelvis is turned.
What we pay special attention to is trying to keep the body from resting on our extremities, something very frequent and what we do without realizing, as it will cause morning cramps. We must be careful as well, if we have a damaged shoulder, in not sleeping on the side that bothers us.