Some of the best sleeping positions to get a restful sleep (with studies).

To rest properly, it is necessary to adopt positions that favor the back and neck. Science has investigated this topic and has several interesting conclusions about it.

The positions we adopt while sleeping have a decisive impact on our rest. When you sleep in an uncomfortable position, the next day you feel like you've been beaten up. It is also possible that you stand up and cannot move your neck, or feel that your back is carrying a two-ton weight.

However, the problems with sleeping positions don't stop there. In the medium and long term, this can lead to more complex health problems, such as sleep apnea, respiratory, circulatory or digestive problems, among others.

Therefore, assuming proper sleeping positions not only ensures better rest, but is also a way to protect your health. Today, science knows that there are positions far more convenient for all intents and purposes. It is most appropriate to review personal habits and adapt them if necessary.

What science says.

A study published in The Internet Journal of Allied Health Sciences and Practice discussed findings about the relationship between sleep positions, quality of rest and health. One of the conclusions in this regard says: "It is clinically accepted that a change in sleep position can benefit people's systematic health."

It has been proven that the adoption of an adequate sleeping position favors the processes carried out by the lymphatic system. This is a mechanism that is present in the organism of mammals and that fulfills the function of clearing waste from the nervous system. If it works well, pathologies like Alzheimer's can be avoided.

Another study, carried out by Stony Brook University in New York (USA), and published in The Journal of Neuroscience, confirms this hypothesis. Also, he adds that it's better to sleep on your side, facing your left side.

The best sleeping positions.

Most people think it doesn't move at night. This is not true, as the sleep of many individuals was monitored and they all changed position several times during sleep. The body looks for a way to be more comfortable and relaxed.

Science has established that sleeping on your side is best in all cases. In this position, you can keep your back straight during rest, protecting your spine and your entire nervous system.

Likewise, the study cited by Stony Brook University points out that sleeping on the left side also helps to reduce heartburn problems. In addition, it allows you to better accommodate the neck and avoid tension problems in that area, which often lead to headaches or migraines.

Researchers have noted that this is the ideal position for pregnant women. It allows them and the fetuses to rest better. If a person has any health problems sleeping in this position, they should consult a doctor for advice on what to do.

Other facts about sleeping positions.

Based on available medical information, sleeping on your back can cause health problems such as obstructive sleep apnea. Also, this position is very punishing to the spine and can cause back pain. Sleeping like this is only recommended when it is possible to place one to three pillows under your knees and a towel roll under your neck. In this way, a correct alignment is achieved.

Some physical therapists recommend that when sleeping on your side, you use a pillow between your knees. This helps to reduce stress between your hips and lower back. This advice is especially useful for those who, for whatever reason, need to spend a lot of time in bed.

The worst sleeping position is face down. It creates strong tension in the lower spine. If for some reason it is necessary to lie down like this, it is recommended to place a pillow under the abdomen and another under the legs. This helps to better align the back.

Of course, the most comfortable thing is to have a good mattress and a suitable pillow. Sleeping well is not just a pleasure, but a bodily need. Anything that can be done to improve your rest is always welcome.