There may be many factors that cause your motivation to be low during the day. The positions you take during night sleep have a big impact on this issue. Lying on your back may be one of the reasons why you have low energy during the day.
You may feel sick, tired or weak. This may be related to your sleeping position and bed.
This is a situation that needs to be taken seriously. If you know yourself and make the necessary observations, you can find a solution to this issue from an early age and eliminate the obstacles that prevent you from living a healthier and more motivated life.
Is It Harmful to Sleep on Your Back?
Preferring to sleep on your back does not actually provide you with a very healthy sleep process. It can also cause a number of problems. The most important of these is muscle shortening. In order to prevent this, you should definitely provide support by placing a pillow between your knees. In this way, the load on the spine and disc is reduced compared to sleeping without a pillow .
It is also among the factors that increase snoring. Lying on your back causes the tongue and respiratory muscles to relax. Therefore, air circulation in the throat is unconsciously prevented.
During breathing, breathing is harsh and snoring occurs. Some individuals may have sleep apnea. A person with such a condition should definitely avoid lying on their back .
Those who have stomach problems such as heartburn should not prefer this position while sleeping. People with nausea trigger nausea when they lie on their backs. It can also cause neck-related problems in addition to the stomach. Neck tension can increase when lying on their backs.
This will pave the way for problems such as neck pain and neck aches the next day or days. Another risk group is pregnant women. Since pregnant women are already overweight, sleeping in this position will increase back pain even more.
Is Lying on Your Back the Right Sleeping Position?
In the previous heading, the problems that may arise from sleeping in the supine position were evaluated in order. These problems are more common in individuals with certain disorders or those who fall into the specified categories. Such as pregnant women, people with neck or stomach-related disorders.
However, it is necessary to know that one of the biggest reasons why sleeping on your back causes problems is choosing the right bed. There are various bed forms today. Among these, you need to choose the most ideal one for your body type.
For example, the type of bed that overweight or thin people choose is related to their own physical characteristics. It is also extremely important whether a person likes a hard or soft bed. The person should be careful not to sink into the bed they choose, considering their weight. Because a bed that you sink into will prevent the natural position that the spine should take when you lie on your back.
What is the Benefit of Lying on Your Back?
Lying on your back reduces acid reflux. It is also a beneficial position for back and neck pain. Especially those with a condition such as a herniated disc can rest their spine by lying on their back. It is also a beneficial position for respiratory diseases such as COPD and asthma. Individuals with heart failure may feel better when they sleep in this position with an upright pillow. It is also a beneficial sleeping position for those with spinal calcification. Those with calcification should sleep by supporting their back curves and knees with a small pillow.
What are the benefits of sleeping on your back?
After touching on the possible negative aspects of sleeping on your back, let's take a look at the benefits of sleeping in this position. Sleeping in this way reduces the pressure on the spine, preventing pain in the neck and back.
Thus, the spine is protected and rested by taking a better position. Instead of sleeping with the neck backwards, which is a position that compresses the spine, sleeping with the hands on the sides and chest together relieves spinal pain. While sleeping in other positions increases the pressure on the abdomen, sleeping in this position relieves the load on the abdomen. Thus, an easier and healthier diaphragmatic breath can be taken. Taking correct diaphragmatic breath reduces stress, makes it easier to focus and regulates the mood. The sebum and product residues in the hair are absorbed by the pillow. Since these remain on the pillow, when you turn your face to the pillow, they stick to your skin and can cause problems such as redness and irritation. However, you eliminate this possibility by sleeping on your back. It is also known that sleeping on your face triggers wrinkles. In the supine position, the formation of fine lines and wrinkles on the face through friction is prevented.
When you sleep on your right or left side, the density in an area increases and fluid accumulates there. This leads to edema. When you lie on your back with a slight incline, you prevent both facial edema and under-eye bags. If the angle of the head is slightly higher than the heart, nasal congestion is prevented.
In addition to all these benefits, this sleeping position also prevents the head from stretching. This reduces the pressure on the head and reduces the possibility of experiencing a headache.
To summarize briefly, sleeping on your back;
- It prevents pain in the back and neck areas.
- It affects the spine to be more comfortable.
- It helps you get a healthier and better quality sleep.
- It relieves spinal pain.
- It relieves the burden on the abdomen.
- It helps you to breathe more easily from your diaphragm.
- It affects the regulation of your mood.
- It is good for concentration problems.
- It reduces stress levels.
- It prevents wrinkles from forming on the skin.
- It prevents the formation of under-eye bags.
- It helps in opening nasal congestion.
- It prevents the head from stretching.
It provides benefits such as. Therefore, if you do not have a reason to prevent you from sleeping on your back, you should take care to sleep in this position. It is important to apply this sleeping position to be healthier and have a good sleep.
Is It Healthy to Sleep on Your Back?
It has been proven by research that sleeping on the back, which we have mentioned as being healthy in many ways and supporting a healthy life, allows you to notice the sun's rays during the day and night and to get enough sleep. In terms of physical terms, it ensures that the spine is more aligned while sleeping and the pressure on the chest is reduced. It also prevents headaches. In addition to these, it has many other benefits. Therefore, it should be considered that it is not only beneficial for a healthy life but also for preventing some illnesses.
Reduces Back and Neck Pain
When you sleep on your back, the pressure on your spine is reduced. When you lie down in this position, your spine takes a straight position as if you were standing upright. Especially people who get very tired during the day can easily relieve the fatigue in their spine when they sleep in this position. Lying on your back is very important for the natural curve of your spine. When these curves are preserved, you will not have back and neck pain. In order to protect your neck, back and spine health, you should prefer to lie on your back instead of lying on your side.
You Breathe Healthier
When you lie on your side or face down, you may cause your breathing space to narrow. The muscle that functions to breathe is called the diaphragm. The best position that affects the diaphragm to work comfortably is to lie on your back. The compression of the diaphragm causes difficulty in breathing. In this case, you need to change your sleeping style and lie on your back immediately. Breathing well and correctly is necessary to relieve the stress of the day. In this way, you can feel better than ever when you wake up in the morning.
Allows the Skin to Breathe and Prevents Irritation
There are many different dyes, chemicals and bacteria in the pillow cases we lay our heads on. If you sleep face down or on your side, your face directly touches the pillow. As a result of this contact, blackheads or acne may occur on your skin. However, when you sleep on your back, you can be protected from the dangers of the pillow. Thus, your skin breathes and cleans itself throughout the night. In order to protect your skin health, you should pay attention to the way you sleep and use silk or satin covers.
Prevents Nasal Congestion
If you have nasal congestion, you can prevent this congestion by lying on your back. Being in this position encourages your nasal passages to open. In this way, the formation of congestion is prevented. Having nasal congestion causes you to not get a good night's sleep. In this case, you may have to start the day without sleep.
Helps You Fall Asleep Easier
Studies have shown that sleeping positions affect falling asleep. While falling asleep is more difficult in side and stomach sleeping positions, falling asleep is easier in back sleeping positions. Lying on your back relaxes both your body and mind. You should try to sleep this way to protect your health. You should even make sure that your babies and children sleep this way. Sleeping on your back is a sleeping position that provides more benefits than harm.