When I grew up, I understood one thing:
Many of the world's pleasures are expensive, and sleeping well is the lowest-cost, happiest life event.
Today, Zhimei gave you a sleeping position guide, hoping that you will cherish every night.
(Don't stay up late)
There is always a fear that lying to the left while sleeping will crush the heart.
Worry about it! The heart is not as fragile as you think!
It is surrounded by the support of the chest cavity and ribs, and it is not so easy to be pressed.
When people fall asleep, they often turn over.
For people with healthy hearts, don't worry!
Image source: Han Ku Helo
For friends with bad hearts, the right recumbent position is more suitable.
The bed is best tilted at an angle of 10 to 15 degrees, the upper half is tall, and the lower body is low, so that the blood flowing back from the inferior vena cava is reduced, which is conducive to heart rest.
If you already have heart failure, then a semi-recumbent position is suitable to alleviate breathing difficulties. 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, the left lying position is the best sleeping position.
Because of this position, the right uterus will turn to the straight position,
Can reduce the resulting fetal position and delivery abnormalities;
It also avoids compression of the inferior vena cava by the uterus;
Increases the volume of heart blood in pregnant women, reduces puffiness;
Improve the amount of blood perfusion of the uterus and placenta;
It is conducive to the growth and development of the fetus.
Friends with gastroesophageal reflux and other digestive disorders, the stomach is lower than the esophagus when the left side sleeps, and it is affected by gravity to prevent stomach burning pain caused by gastric acid reflux.
Of course, if the gastroesophageal reflux is more serious, you have to see a doctor to take medicine, and it is not okay to rely on the sleeping position.
Image source: Stand Cool Helo
Friends with varicose veins, avoid standing or sitting for a long time.
When sleeping at night, you can raise your legs about 10 cm with a pillow to promote the return of peripheral blood.
Friends with cervical spondylosis, when sleeping, keep the natural curvature of the body, so that the muscles of the whole body can achieve maximum relaxation!
The supine or side supine position is the best, do not sleep on your stomach, 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 that can support our neck, and the length of the pillow should exceed our shoulder width by 10 to 15 cm;
The height of the pillow should be equal or slightly lower than the height of your own punch after compression.
The last gesture is given to the old husbands and wives
Every day, we are busy with life
The body is tired, the heart is bitter
But don't neglect the other half of your years
Every night before bedtime
Remember to give each other a deep hug of more than 20 seconds
Let the "love hormone" oxytocin give you a little more sweetness
Although life is bitter, love is sweet
Reviewer
Zhang Li | Chief Physician of department of orthopedics, Peking University Third Hospital
Li Peng | Chief Physician of Liver Disease and Digestion Center of Beijing You'an Hospital
Zhang Hongtao | Associate Professor of Research, Department of Pathology and Experimental Medicine, University of Pennsylvania School of Medicine
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[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.
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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