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How to sleep better: Best sleep position to prevent back pain


Sleep is crucial for your health. Everyone needs to get enough sleep to help the body to function properly, according to the NHS. Without enough good quality rest, it can make you feel grumpy and irritable, and you may not be working at your best. The way you sleep could be influencing your quality of rest, and choosing the right sleep position is crucial. You could get a better night’s sleep by regularly sleeping on your back, it’s been claimed.

Sleeping on your back is “by far the healthiest option for most people”, said The National Sleep Foundation.

It allows the spine, head and neck to all rest in a neutral position during your slumber, which lowers your risk of back pain.

It’s also the best sleep position to prevent acid reflux, provided you use a pillow to elevate your head.

“By far the healthiest option for most people, sleeping on your back allows your head, neck, and spine to rest in a neutral position.

“This means that there’s no extra pressure on those areas, so you’re less likely to experience pain.

“Sleeping facing the ceiling also ideal for warding off acid reflux. Just be sure to use a pillow that elevates and supports your head enough—you want your stomach to be below your oesophagus to prevent food or acid from coming up your digestive tract.

“However, snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea [a condition that causes periods of breathlessness].

“This position can also make snoring more severe.”

While it’s considered the best sleeping position, only eight per cent of all people sleep on their backs, it added.

The most people sleep position – the foetal position – could help to improve your circulation.

The foetal position is also best for snorers. But, if you’re curled up too tight, it can leave you feeling sore in the morning, it warned.

If you’re adamant on sleeping in the foetal position, it’s best to straighten out your back as much as possible, instead of tucked your chin into your stomach.

While your sleep position has a large impact on how well-rested you feel the next day, it’s also crucial to make sure you get enough good-quality sleep.

Most people need between six and nine hours of sleep every night, but every person is different.

It’s important to keep to regular sleep hours, as this programmes the brain and internal body clock to get used to a set routine, said the NHS.

You can fall asleep faster by regularly winding down before bed, it said. That can include any way of relaxing the body.

Some people find a warm bath helps them to rest better, while others prefer to write a to-do list for the next day.



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