What kind of sleeping position is healthy?

Sleeping position is very important when sleeping. Incorrect sleeping posture can lead to poor sleep. There is a folk legend that "it is easy to have nightmares when sleeping on your back and holding your chest with your hands", which makes sense. However, sleeping posture is not only a matter of posture, but also includes pillows, beds and other aspects. Any unreasonable aspect may lead to sleep problems.

In addition to the appropriate height, pillows should be placed correctly, so that the head and neck are basically at the same level (the head and neck are not excessively bent forward or backward), so that the neck muscles can be relaxed and the normal physiological curvature of the cervical spine can be maintained.

Generally speaking, the height of the pillow when lying on the side = (shoulder width-neck width) ÷2, which is about the height of my two fists, and the height of the pillow when lying on my back is about the height of my one fist. When in use, it should be placed in the recess from the pillow to the neck, and the gap behind the neck (when lying on your back) or the gap between your face and shoulders (when lying on your side) should be filled.

As for the texture of the pillow, it is advisable to absorb sweat and breathe freely, with moderate hardness and elasticity. It is best to use fine granular materials for stuffing, such as buckwheat husk, shriveled grain, rice bran husk, down, cattail, silkworm excrement and so on. Instead of large pieces of cotton or sponge. Residual tea, chrysanthemum, mulberry leaves or other traditional Chinese medicine pillows can be used as long as they meet the requirements of plastic molding, but there is no need to pay too much attention to their medicinal treatment. However, all kinds of health pillows, magnetic therapy pillows and medicine pillows on the market should be carefully selected, because their height, shape and hardness are not all reasonable and in line with everyone's own actual situation.

Bed: A reasonable mattress should not be too soft or too hard. It is best to add a layer of cotton tires or a thin mattress on the hard bed, so as to have enough support hardness, keep the bed flat, and have certain elasticity, conform to the curvature of the body, reduce the pressure on the body, and feel comfortable when sleeping. At present, you can also choose some mattresses with reasonable design and moderate elasticity.

Posture: Generally speaking, except for some diseases that need to use special posture under the guidance of a doctor, any sleeping position is ok.

Sleeping on your back: When using this posture, you should bend your knees slightly, put a pillow under your knees (at the popliteal fossa), and put your hands naturally at your sides.

Prone sleeping position: when using this sleeping position, it is advisable to put a pillow at the junction of the lower abdomen, calf and instep, and put your hands on your sides naturally. Use this posture as little as possible and not for too long, so as not to affect breathing and oppress some internal organs.