Proper sleeping postures.

Most people don't think about their sleeping postures which can cause harm in their near future.

1. FACE DOWN- Sleeping on your stomach helps in digestion unless you found a way to breathe through your pillow, it most likely leads yo you tilting your face in one direction or other. This puts a lot of strain on your neck.
Sleeping face down can also cause back pain , as curve of spine is not supported.

2. PILLOW-SUPPLEMENTED- Regardless of which sleeping position you prefer, it's highly likely that you can get better night's rest with less pain in the morning by supplementing your body with pillow.
Back sleepers can put a small pillow under the arch of their spine, side sleepers can place a pillow between their knees, and stomach sleepers can place pillow under their hips to support the joints and for for full body relaxation.

3.ON THE RIGHT SIDE- If you are a side sleeper, which side you sleep on also makes a difference. Sleeping on right side can worsen heartburn while sleeping on left side can put strain on internal organs like liver, lungs and stomach(while minimizing acid reflux). For pregnant womens doctors advise to sleep on left side, since this can imp blood circulation to the fetus.

4.ON SIDE- ARMS OUT- This position has many of the benefits as of sleeping on the right side with your arms straight down. However,.many side sleeping can cause shoulder or arm pain due to restricted blood circulation and pressure on nerves which me be exacerbated by having your arms out in front of you.

5.ON SIDE- ARMS AT SIDES- When you are sleeping on your side with both arms down, the spine is best
supported In its natural curve. This can definitely help to reduce back and neck pain while also reducing sleep apnea.
The downside? Sleeping on the side can contribute to skin aging due to gravity, meaning facial wrinkles and sagging breasts.

6.FETAL POSITION- Sleeping all curled up into a ball with your knees drawn up and your chin tilted down this might feel comfortable position but it can do number on your back and neck.

The extreme curl of the fetal position can restrict deep breathing. That considered sleeping like a fetus can have you sleeping like baby if you have problems like snoring or if you are pregnant.


7.ON YOUR BACK- ARMS AT SIDES- Sleeping on your back straight with arms at sides of considered as best sleeping position for spine health and it's good for your neck too as long as you don't use too many pillows. It's said that back sleepers tend to snore more than in any position and sleep apnea is strongly associated with sleeping on back.


8.ON YOUR BACK- ARMS UP- This so called starfish position is good for your back. Whether you have your arms up around your pillow or not, sleeping on your back may also help to prevent facial wrinkles and skin breakouts. However like the arms-down back sleeping position, this also results in problems like snoring and problems with acid reflux. Plus, having your arms up can put presses an your shoulders, leading to pain.

What are the benefits of good quality sleep?

A good night's sleep is incredibly important for your health. In fact, it's just as important as eating healthy and exercising. Also, National Sleep Foundation  has considered sleep as an essential for a persons well being. Unfortunately, now a days the working environment is interfering with natural sleep patterns. People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Below listed points will help you to know about some importance factors of 'a good night's sleep'.

• Sleep keeps our body and mind relaxed, and tension free.

• A well slept person is more agile, concentrated and effective in his work. Sleeping also helps in keeping our eyes healthy. Sleep also helps you pay attention, make decisions, and be creative.

• A person on an average should sleep 6-8 hours a day which seems hard to follow for some people because of their hectic working schedule.

• Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information.

• Studies show that a good night's sleep improves learning. Less slept persons are more irritated and have to indulge more than normal efforts for doing their normal or routine job.

• One study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up.

• According to a research with every decrease in 2 hours sleep is equal to have 0.05 blood alcohol level.

• Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.

• Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

• Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances.

• There should be balance between sleep, diet, physical activities and proper rest for staying fit and healthy.