內容目錄
When I grew up, I realized one thing:
A lot of happiness in this world is expensive, but getting a good night’s sleep is the least expensive and most happier life event.
Today, Zhimei will send you a sleeping position guide, I hope you will cherish every night.
(Don’t stay up late)
There is always concern that sleeping on your left side will crush your heart.
Worry more! The heart is not as fragile as you think!
It has rib cage and rib support around it, so it is not so easy to be crushed.
When people fall asleep, they often turn over.
For those with a healthy heart, no worries!
For those with heart problems, the right lateral position is more suitable.
The bed is preferably inclined at an angle of 10 to 15 degrees, the upper body is tall and the lower body is low, so that the blood returning from the inferior vena cava is reduced, which is beneficial to the rest of the heart.
If you already have heart failure, the semi-recumbent position is suitable to reduce dyspnea. Do not lie on the left side or prone, as this will compress the heart and increase the burden on the heart.
Friends in the third trimester, lying on the left side is the best sleeping position.
Because of this position, the right-rotated uterus is turned into an upright position,
Reduces fetal position and birth abnormalities caused by this;
It can also avoid the compression of the inferior vena cava by the uterus;
Increase maternal cardiac output and reduce edema;
Improve uterine and placental blood perfusion;
Benefits the growth and development of the fetus.
For those with digestive disorders such as gastroesophageal reflux, the stomach is lower than the esophagus when sleeping on the left side, which is affected by gravity and can prevent heartburn caused by gastric acid reflux.
Of course, if gastroesophageal reflux is serious, you need to see a doctor to take medicine, and sleep position is not enough.
Friends with varicose veins should avoid standing or sitting for long periods of time.
When sleeping at night, you can raise your legs about 10 cm with pillows to promote peripheral blood return.
Friends with cervical spondylosis should maintain the natural curvature of the body when sleeping, so that the muscles of the whole body can be relaxed to the greatest extent!
Supine or side sleeping position is the best position. Never sleep on your stomach, as this will increase the burden on the spine.
Carefully choose a pillow that suits you, you can refer to the following:
It is best to use a wavy latex pillow, which can hold up our neck, and the length of the pillow should be 10~15 cm longer than our shoulder width;
The height of the pillow should be equal to or slightly lower than the height of your own punch after compression.
Last pose for old couples
Every day, we are busy with our lives
The body is tired and the heart is bitter
But don’t ignore the other half of your time
Every night before bed
Remember to give each other an affectionate hug of at least 20 seconds
Let the “love hormone” oxytocin give you some sweetness
Life is hard, but love is sweet
Reviewer
Zhang Li| Chief Physician of Orthopedics, Peking University Third Hospital
Li Peng| Chief Physician, Liver and Digestive Center, Beijing You’an Hospital
Hongtao Zhang| Research Associate Professor, Department of Pathology and Laboratory Medicine, University of Pennsylvania School of Medicine
References
[1] He Zhe. Clinical study of rib fractures and clinical anatomical measurement of ribs[D]. Southern Medical University, 2015.
[2]Sacco IC, Pereira IL, Dinato RC, Silva VC, Friso B, Viterbo SF. The effect of pillow height on muscle activity of the neck and mid-upper back and patient perception of comfort. J Manipulative Physiol Ther. 2015 Jul-Aug;38(6):375-81
[3]Katz LC, Just R, Castell DO. Body position affects recumbent postprandial reflux. J Clin Gastroenterol. 1994 Jun;18(4):280-3. doi: 10.1097/00004836 -199406000-00004. PMID: 8071510.
[4]Mitchell JM, Arcuni PA, Weinstein D, Woolley JD. Intranasal oxytocin selectively modulates social perception, craving, and approach behavior in subjects with alcohol use disorder. Journal of addiction medicine. 2016 ;10(3):182-9.
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