Basic Ideas About Your Sleeping Position

SLEEPING POSITIONS

The moment you lie on your beds, we fix on a preferred sleeping position we aren’t most times aware of it but putting thought into it we change our “usual position”. For something so simple (even babies do easily), sleep isn’t such an easy thing. Both too little and too much dozing has been linked to a host of Health problems, From Obesity and heart disease to dementia and diabetes. And sleeping position can play a role in snoring, aches and pain, heartburn and even wrinkles! It might be time to switch things up at Bedtime.

There are 3 curves on the body that you should pay attention to

Your lower back, Middle back and near your Neck. Try to maintain these natural curves when you sleep

“Eighty Percent of the population will have back problems at some point in [their] lives often times caused or aggravated by the way they sleep,” Dr Hooman Melamed, an orthopaedic spine surgeon at the DISC Sports & Spine centre

Here is a list of sleep Position you can be aware of and there health consequence:

Side Sleeping:

This position is the most common and for some good reason, it can have a whole lot of health Benefits. If you snore or have breathing problems, sleeping on your side is the best choice for opening your airways so you can breathe better at night, says Sleep specialist W. Christopher Winter, MD Medical doctor of the Martha Jefferson Hospital Sleep Medicine Centre. Pregnant women in particular should consider sleeping in this position on their left side to ease flow of blood to the mom’s heart.

But sleeping on your side have its Disadvantages “ever slept on your side and woken up with a numb arm?” occurring as a result the weight you’re putting on your arm, or another numb body part, is putting intense pressure on your blood vessels. There can be so much crushing pressure that you lose blood circulation and you wake up to roll over, explains clinical psychologist Micheal Breus, PhD, a board-certified sleep specialist and author of GOOD NIGHT: The sleep Doctor’s 4-week Program to better sleep and Better Health. Another if you have frequent indigestion at night changing your sleep position is advisable.

Back Sleeping/The soldier:

Sleeping on your back makes your weight evenly distributed across your skeletal frame. No turning and tossing due to poor blood flow. Sleeping on your back with your knees supported upward with pillows could take some pressure off your spine and relieve pain. Sleeping with your face out in the air is a winner in reducing wrinkles. People with Heart Failure, certain respiratory Diseases, Glaucoma or Gastro-esophageal reflux Disease(GERD) may benefit from taking this position.

Stomach sleeping/freefall position:

Sleeping in this position can cause the tongue to fall inwards to block the breathing tube, they are prone to snoring and this position isn’t advisable for people with apnoea, using pillow as support isn’t preferable especially if there is neck pain.
Stomach sleeping/free fall position:

This form of sleeping if you’re a back sleeper who snores and you can ‘t switch to sleeping on your side, laying on your stomach eases breathing.

But this sleeping position isn’t advisable because it doesn’t support the natural curve of your spine, leading to your spine over arching placing pressure on the joints and muscles that leads to pain numbness and tingling.

REGARDLESS OF THE HEALTH BENEFITS!


If you sleep on your side back and stomach and you are comfortable in that position, experimenting on other positions won’t do any harm, or when you feel uncomfortable in your usual position. Unless a Doctor specifically recommends switching, it’s probably best to keep doing what feels right

MODERATION IN CAFFEINE

Caffeine

Caffeine which is the most common stimulant found in beverages that is ingested to relieve or prevent drowsiness and to improve performance. It is found in the seeds, nut or leaves of a number of plants native to South America and East Asia. Caffeine containing drinks such as coffee, tea, cola and soft drinks and pain relievers are very popular and about 95% of north American adult consumes it daily. In its natural form caffeine taste very bitter, but caffeinated drinks have gone through enough processing to camouflage the bitter taste.

Caffeine stimulates the central nervous system and boost production of neurotransmitters like serotonin, dopamine and Noradrenaline, which elevate your mood.  Many people feel that caffeine increases their mental alertness although true but a few others fear of the addiction attached to it. Caffeine is a mild diuretic and drinking a moderate amount of caffeine isn’t likely to cause dehydration.

Benefits of caffeine 

ü Caffeine has been used in the treatment of Bronchopulmonary dysplasia in premature infants. It improves weight gain and reduces the incidence of cerebral pulsy as well as reduced language and cognitive delays.

ü It helps to lose weight and burn fats by helping the fat cells break down and use it as fuel for training.

ü It has been used as a form of treatment in orthostatic hypotension

ü Research has show that it helps to ward off Alzheimer’s disease.

ü It may reduce fatty liver in those with non alcohol related fatty liver disease.

ü It reduces liver fibrosis risk in patients with hepatitis C.

ü It improves athletic performance in aerobic and anaerobic conditions.

ü It reduces physical fatique and to prevent or treat drowsiness.

ü Research shows that those who consume coffee are at a less risk of developing Parkison disease

ü It improves reaction time and logical reasoning

ü It brightens your mood and help fight depression.

Disadvantages of caffeine

ü Bad quality coffee can have a lot of impurities in it, which can cause sickness headache or general bad feelings

ü Long consumption at high doses of caffeine increases blood pressure and causes vasoconstriction.

ü Caffeine can affect gastrointestinal motility and gastric acid secretion.

ü In menopausal women high consumption of caffeine can accelerate bone loss.

ü Large consumption of caffeine can cause insomnia,  restlessness, panic disorder and anxiety.

ü It can also result to an addictive disorder.

ü An over dose can result to increased urination muscle twitching, fidgeting, hallucination and can even result to death. Due to the extreme over dose of caffeine.

 Moderation is the key

Caffeine is usually thought to be safe in moderation amounts. But experts consider