Month: May 2018

Do you sleep on your back, side, or tummy? If you are pregnant, sore, or have certain medical conditions, you may have to sleep in certain positions to be comfortable. Sleeping the wrong way can cause or aggravate neck or back pain. How you sleep may reveal aspects of your personality. Read on to learn about the advantages and disadvantages of your sleeping position.

1. Sleeping On Your Back

Some people who sleep on their backs may experience low back pain from this sleep position. It can also make existing back pain worse. So this is not the best sleep position for lower back pain. If you suffer from snoring or sleep apnea, sleeping on your back may aggravate these conditions. There are upsides to sleeping on your back. Your head, neck, and spine are in a neutral position so you’re less likely to experience neck pain. Sleeping on your back with your head slightly elevated is also the best sleep position for heartburn.

2. Sleeping On Your Stomach

Approximately 7% of people sleep on their stomach. It may help ease snoring, but sleeping in this position may aggravate other medical conditions. Your neck and spine are not in a neutral position when you sleep on your stomach. This may cause neck and back pain. Stomach sleeping can put pressure on nerves and cause numbness, tingling, and nerve pain. It’s best to choose another sleep position if you are stomach sleeper. If you can’t break the habit, prop your forehead up on a pillow so your head and spine remain in a neutral position and you have room to breathe.

3. Star Fish Position

People who sleep in a starfish position sleep on their backs with their arms up over their head. Approximately 5% of people sleep this way. Research shows people who sleep in this position do not like being the center of attention. They are also likely to be good listeners and helpful. As all those who sleep on their backs, people who sleep in the starfish position may be prone to snoring and sleep problems.

4. Freefall Position

About 7% of people sleep on their stomachs with their heads turned to the side. People who sleep this way have their arms wrapped around a pillow or tucked under a pillow. One sleep researcher discovered people who sleep this way may be more likely to be outspoken, outgoing, and sociable. They may also be more likely to not take criticism well.

5. The Soldier Position

In this position, the sleepers lie on their backs and their arms are down and close to the body. Approximately 8% of people sleep like this. Research has shown that people who sleep in this position may have quiet and reserved personalities. They may also have high standards both for themselves and others. This is not one of the best sleep positions for snoring and may prevent you from getting a restful night’s sleep. Talk to your doctor if snoring keeps you from getting enough rest.

6. Sleeping On Your Side

The most popular sleep position by far is side sleeping. Approximately 41% of people sleep this way, curled up on their sides with their knees bent. This is also called the fetal position. More women than men sleep in this position. This position is good for pregnant women because it facilitates circulation to both mom and the fetus. The position may be good for those who snore. If you have arthritis, sleeping in this position may make you sore. Curling up may also prevent you from breathing deeply because your diaphragm is restricted.

7. The Log Position

People who sleep in the log position sleep on their sides with their arms down next to their bodies. This sleep position may be good for you if you snore. If you have arthritis, you may wake up in pain. Approximately 15% of people sleep like a log. Researchers have found that people who sleep this way easygoing and social. They are more likely to be trusting, perhaps even gullible.

8. The Spooning Position

Spooning is a side sleeping position for couples where the person in the back holds the one in the front close to their body. Couples may wake up more frequently sleeping this way, but cuddling stimulates the release of oxytocin. This is a hormone that promotes bonding, decreases stress, and may help you get to sleep more quickly. Cuddling for as little as 10 minutes is enough to trigger the release of oxytocin.

9. The Fetal Position

Side sleepers who sleep with their legs bent and curled toward their torsos are sleeping in the so called fetal position. Women are twice as likely to sleep in the fetal position as men. Researchers have found that people who sleep in the fetal position have warm and friendly personalities. They may be more likely to be sensitive on the inside and have a tough, protective exterior. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure.

10. The Yearner Position

People who sleep in the yearner position sleep on their sides with their arms outstretched in front of the body. The position may be good for you if you snore, but bad if you suffer from arthritis. Approximately 13% of people sleep in this position. In a study, a researcher found that people who sleep in the yearner position are stubborn. They are open-minded, but also suspicious and cynical. They tend to stick to a decision once they’ve made up their minds.

Credit: https://www.onhealth.com/content/1/best_sleeping_positions_sleep

Snoring is one of the most embarrassing involuntary actions that bug a lot of people’s lives. Sleeping in the same room with someone who snores can really be a pin in the a$$. It can result in poor sleep for you and whoever you share a room with.This unpleasant habit, is however, caused by the relaxation of muscles in the roof of your mouth, tongue and throat which can block your airways and cause vibration.

You don’t always have to use fancy medication and drastic measures to stop it. Here are five ways in which you can cut out your snoring habit with simple, natural remedies.

Why do people snore?

In fact, snoring may be a sign of a serious health condition, including:

• obstructive sleep apnea (blocked airways)
• obesity
• an issue with the structure of your mouth, nose, or throat
• sleep deprivation.

In this case,  it’s important to seek a doctor’s care in order to get the medical treatment you need to address the underlying condition.

In other cases, snoring may be caused simply by sleeping on your back or drinking alcohol too close to bedtime.

It is therefore important that you know what’s making you snore so you can figure out which remedy to use.

No matter the cause, there are solutions to relieve your snoring and help you and your loved one sleep better at night.

Cases of snoring caused by benign factors — like sleep position — can often be treated with simple home remedies.

Below are six of them;

1. Quit Bad Habits Such As Alcoholism, Smoking Etc

If you cannot quit drinking or using sedatives for one reason or the other, make sure you don’t take any of such stuff at least two hours before bedtime.

2. Lose weight if you are overweight

This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.

3. Change Sleeping Position – Adjust Pillows

Another thing that makes you snore is sleeping on your back can be the sole cause of snoring, so try to maintain the sideways position throughout the night. However, if you have formed a habit of sleeping on your back, you can sew a tennis or golf ball into your pajama shirts to make rolling onto your back uncomfortable, hence forcing you back to the side position. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.

Secondly, elevating your head about four inches ease breathing and encourage your tongue and jaw to move forward. But note that if your head is too high, your airways can get constricted, still causing you to snore. If you have a pillow that is too thick, or you sleep on multiple pillows, try adjusting the height. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped. Finding a pillow that keeps your head and neck in a proper position is worth taking the time to do to help you breathe right.

4. Cultivate Good Sleeping Habit

Create a healthy bedtime ritual and stick to it. Hitting the sack in a routine way can help you sleep better and minimize snoring. Set a time for retiring and a time for waking up. Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep makes you to finally hit the sack overtired – “You sleep hard and deep, and the muscles become floppier, which creates snoring.”

Make sure you get the recommended seven to eight hours of sleep you need each night.

5. Sleep on your side.

Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.

6. Clear the Airways

Another of the snoring prevention tips is to clear sinus congestion if you’ve got a stuffy nose. Rinse sinuses with saline before bed using a Neti pot, nasal decongestant, antihistamine or nasal strips. This is because blockade of the air passage is a major cause of snoring, and this blockade is brought about by varying factors.

If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication. But, do not use those products for more than two weeks. If your congestion persists, see your doctor as the condition may be a result of a sinus infection that requires treatment with antibiotics.