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BLOG ONSEN® / About sleeping

What is the healthiest sleeping position?

15 czerwca 2023
The healthiest sleeping position, sleep hygiene, sleeping on the left side
Contents
The importance of proper sleeping position
Benefits of sleeping on the left side
Other sleeping positions
Difficulties associated with sleeping on the stomach
Sleep hygiene is the key to a healthy life
According to some, the healthiest sleeping position doesn't exist, and we should sleep based on our individual preferences. However, in reality, each position has a direct impact on how our bodies function throughout the night. This also affects our overall well-being and daily functioning. Adopting unhealthy sleeping positions can lead to various health issues.

It is worth sleeping in the healthiest position to minimize negative experiences. If we are already accustomed to a position that may not be biologically ideal, we should consider making a change. This will allow us to experience firsthand the significant impact a sleeping position has on our daily functioning.
Healthy sleeping positions, sleep comfort, side sleeping

The importance of proper sleeping position

The sleeping position we assume has a significant impact on the quality and health of our sleep, as well as our daytime functioning. Choosing the right position contributes to increased sleep comfort and reduces the risk of health issues. There are various sleeping positions available, but not all of them are beneficial for the human body.

It is important to understand that the choice of the appropriate sleeping position can be individual and depends on each person's preferences and habits. Some individuals may feel comfortable sleeping on their side or back, while others prefer sleeping on their stomach. However, it is essential to be aware of potential difficulties associated with certain positions and be able to adapt our habits to ensure maximum comfort and health.

An extremely important element in maintaining healthy sleep is sleep hygiene. It encompasses a range of practices and habits that can help us achieve better sleep quality. These include maintaining a regular sleep schedule, creating a suitable and healthy sleep environment, avoiding stimulants before bedtime, and incorporating relaxation techniques into our routine.
The proper sleep position is crucial for functioning during the night and throughout the day.
One cannot forget the fundamental role that comfortable and functional bedroom furnishings play in our lives. The choice of the right mattress, pillow, and bedding directly affects our comfort and rejuvenation during sleep. Particularly when sleeping on your side, it is important to choose a sleeping pillow with the appropriate height. This way, the pillow can provide proper support for the head and neck, maintaining the spine in a neutral position throughout the night.

It is important to remember that healthy sleep is of great significance for our well-being and daily functioning. It not only impacts our energy and productivity during the day but also affects our physical and mental health. It is worthwhile to choose the right sleeping position and prioritize sleep hygiene to ensure a healthy and restorative sleep on a daily basis.

The proper sleeping position is of significant importance for human health and sleep quality. Therefore, regardless of the preferred position, it is also important to maintain adequate sleep hygiene and cultivate daily appropriate and conducive sleep habits. Taking care of these aspects contributes to improving quality of life and overall well-being.
The healthiest sleeping position, sleep hygiene, sleeping on the right side

Benefits of sleeping on the left side

Sleeping on the left side is commonly considered the healthiest sleeping position, which is quite accurate. This position brings many benefits to the body and can impact human health in various ways. First and foremost, it has a positive effect on the heart. This position can help reduce pressure on the heart and noticeably improve blood circulation. As a result, the heart works more efficiently, delivering the necessary amount of oxygen and nutrients to the body.

It also has a significant impact on maintaining a healthy digestive system. When sleeping on the left side, the stomach is positioned below the diaphragm, facilitating the proper and physiological flow of food from the stomach to the intestines. This helps reduce symptoms of acid reflux, bloating, and other digestive issues. Additionally, frequent sleeping on the left side promotes the natural functioning of intestinal peristalsis, contributing to better digestion.
For most people, it is healthiest to sleep on the left side.
Moreover, sleeping on the left side is highly beneficial for pregnant women. This position facilitates blood flow to the uterus, placenta, and fetus, providing better supply of oxygen and nutrients to the developing baby in the womb. Sleeping on the left side reduces pressure on the spine and pelvis, which can provide relief from back pain and other discomforts associated with pregnancy.

Another advantage of sleeping on the left side is a significant improvement in respiratory efficiency. This position allows for much easier and unrestricted breathing, as it does not exert pressure on the chest and diaphragm. This is particularly important for individuals suffering from obstructive sleep apnea or other breathing difficulties during sleep.

As a general rule, the choice of a sleeping position is individual and depends on each person's preferences and habits. However, sleeping on the left side is often recommended due to the numerous benefits it offers. For those who have not yet tried it, we encourage giving it a chance and observing how it affects their well-being and sleep quality.
Stiff neck in the morning, healthy sleep, how to sleep without pain

Other sleeping positions

Apart from sleeping on the left side, there are several other popular sleeping positions to consider. The choice of the appropriate sleeping position depends on each individual's preferences, comfort, and health. However, it's beneficial to make modifications to achieve a maximally healthy and comfortable sleep.

Some experts consider sleeping on the back as one of the most spine-neutral positions. With a supportive mattress, the spine can maintain its natural alignment, which helps prevent muscle tension and back pain. However, sleeping on the back may worsen snoring and exacerbate sleep apnea symptoms.

Although sleeping on the left side is generally considered more beneficial, some individuals prefer sleeping on the right side. This is particularly important for individuals with certain conditions, especially those suffering from acid reflux, where sleeping on the left side may aggravate symptoms. Sleeping on the right side can also provide comfort and relief for some individuals with back pain.
People who sleep on their side are recommended to place a small pillow or a knee pillow between their knees.
For individuals suffering from back pain or joint discomfort, sleeping on the side with a pillow between the legs is often recommended. This position is also beneficial for healthy individuals as it reduces the likelihood of hip adduction during sleep. Placing a pillow between the knees also helps maintain the spine in alignment with the head, which helps reduce muscle tension and pressure on the joints.

Some individuals prefer sleeping in a semi-upright position using mechanically or electronically adjustable beds. This position can be beneficial for individuals with acid reflux or breathing-related issues as it helps maintain gravity. It prevents the backward flow of stomach contents and facilitates ease of breathing.

The least healthy position is sleeping on the stomach, which is still practiced by approximately 7% of the global population. To minimize tension and pressure on the spine, some sources suggest placing a small pillow underneath the abdomen to provide some support. However, it should be noted that sleeping on the stomach can lead to significant neck and back muscle tension and significantly impede proper breathing.
Sleeping positions, the healthiest sleep position, how to fall asleep faster

Difficulties associated with sleeping on the stomach

As a general rule, sleeping on the stomach may seem comfortable and enjoyable for some individuals. However, from a health perspective, it can be directly associated with certain difficulties and problems it causes. It leads to excessive pressure on the spine, resulting in curvature of the neck and back, which directly leads to lower back pain and discomfort.

Prolonged stomach sleeping can also contribute to worsening of body posture and an increased risk of spinal injuries. It requires turning the head to one side to facilitate breathing. This rotation can lead to tension and uncomfortable pressure on the neck muscles. It also causes neck pain, as well as stiffness and limited mobility in that area, resulting from head rotation and neck retraction.

It's important to remember that sleeping on the stomach can hinder proper breathing. Placing the face on a pillow or mattress increases the risk of airflow restriction, which can lead to breathing disorders and is a direct path to sleep apnea. It also exacerbates symptoms of asthma and similar conditions.
Sleeping on the stomach is considered the worst sleeping position for health.
Many sources also state that sleeping on the stomach can lead to excessive pressure on internal organs such as the stomach and lungs. This can cause digestive problems, acid reflux, bloating, and breathing difficulties. Furthermore, prolonged pressure on the organs definitely has a negative impact on their functioning.

In the case of stomach sleeping, the face is often in contact with a pillow or mattress. This, in turn, leads to pressure and friction on the skin, contributing to the development of wrinkles and skin deterioration, especially on the face. Therefore, sleeping on the stomach is not recommended for individuals concerned about their skin health.
Sleep hygiene, sleeping on the stomach, morning nausea, morning headaches

Sleep hygiene is the key to a healthy life

An important element of taking care of health and well-being throughout the day is proper sleep hygiene. Regardless of the sleeping position used, there are general guidelines that can help maintain healthy and restorative sleep. The most important of these is, of course, regularity of sleep, which is key to good health. It's beneficial to go to bed and wake up at similar times. This helps establish a regular sleep-wake rhythm, which has an extremely positive impact on sleep quality and overall well-being.

Before going to bed, we should create conditions conducive to relaxation and sleep. Remember about proper temperature, ventilation, and darkening of the entire bedroom. Also, avoid excessive noise and introduce elements that create a calm atmosphere, such as pleasant lighting, aromatherapy, or music.

Also, make sure not to consume any stimulating substances before sleep. This includes coffee, tea, or yerba mate. All these beverages contain a lot of caffeine and its derivatives. Avoid alcohol and nicotine as well, as they can disrupt the entire sleep structure and directly lead to arousal.

Regular physical activity is also important for good health. Physical exercise helps many individuals calm their minds, reduce tension, and improve sleep quality. However, try not to exercise immediately before bedtime as it can lead to increased arousal.
Maintaining proper sleep hygiene translates into better physical, mental, and social functioning.
It is important to remember to minimize exposure to blue light before sleep, which can be achieved by reducing the use of televisions, tablets, and smartphones. These devices can disrupt the production of melatonin, a hormone that regulates sleep. It is also important to ensure the appropriate temperature and humidity in the bedroom.

The foundation of proper sleep hygiene is having comfortable and healthy bedroom furnishings. Choose a mattress and pillows that fully meet your needs and preferences, which will elevate your sleep to the highest level. ONSEN® mattresses and pillows are the unique combination of knowledge, ergonomics, and comfort, ensuring healthy and comfortable sleep.

We offer the most functional mattress that provides comfortable and healthy sleep for many years. Our range also includes orthopedic pillows designed in accordance with human anatomy. They are characterized by full functionality and are created using the design thinking methodology and the jobs to be done philosophy. They are even covered by a 15-year warranty and a program that allows for a 100-day trial and return after delivery.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
The healthiest sleeping position, 200x200 mattress, foam mattresses

FAQ: The healthiest sleeping position

What is the healthiest sleeping position?

The healthiest sleeping position is sleeping on your left side. Sleeping on the left side brings many health benefits, such as improved digestion, reduced acid reflux, and prevention of gastric reflux. This position also facilitates proper blood circulation and reduces pressure on internal organs. However, sleeping on the right side is recommended for certain conditions. Nevertheless, sleeping on your back is also a good position, provided that the spine is kept in a straight line. In any case, this requires having a mattress and pillow that support this alignment.

In which position does the spine rest best?

The spine rests best in a position where it is kept in a straight line with the head. Its natural curves, such as lordosis and kyphosis, should also be maintained. This means that both side sleeping and back sleeping can provide proper spinal alignment if the functionality of the mattress allows for it. It is important to avoid sleeping on the stomach as this position can lead to tension and improper spinal alignment.

Is an orthopedic pillow comfortable?

An orthopedic pillow can be comfortable for some individuals, especially those who have spine issues or suffer from neck and shoulder pain. Orthopedic pillows are designed to provide proper support for the spine and help maintain it in the correct position during sleep. However, it is always important to choose orthopedic pillows that have anatomical profiles supporting ergonomic body alignment.

How often should you replace an orthopedic pillow?

The frequency of replacing an orthopedic pillow depends on its condition and quality. The lifespan of an orthopedic pillow depends on the type of foam used and the quality of the pillow cover. Most manufacturers recommend replacing orthopedic pillows every 2 years at maximum. However, there are also orthopedic pillows made of durable materials that can last for a longer time. Orthopedic pillows from the Polish manufacturer ONSEN® come with a warranty of up to 10 years. It is worth regularly checking the condition of the pillow and replacing it when it starts to lose its supportive properties and comfort.

How to get used to an orthopedic pillow?

Most people adapt to an orthopedic pillow within a few days and do not experience any difficulties, provided that the pillow is built to correspond to the anatomy of the human body. However, for some individuals, the process of adapting to a new orthopedic pillow can take up to 5 weeks. The duration depends on the severity of the cervical spine discomfort - the greater the discomfort, the longer the adaptation process. Therefore, it is recommended for individuals who feel discomfort during this period to gradually increase the time spent on the pillow while sleeping on a traditional pillow for the remaining time. It is also recommended to use orthopedic pillows from the Polish brand ONSEN® in combination with the Osaka Air mattress. This ensures proper body contouring while maintaining the physiological position of the entire spine, not just the cervical spine. This comprehensive approach significantly enhances the health-promoting properties of the orthopedic pillow.

Contents
The importance of proper sleeping position
Benefits of sleeping on the left side
Other sleeping positions
Difficulties associated with sleeping on the stomach
Sleep hygiene is the key to a healthy life
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