People who snore or have back pain should try changing their sleeping position as follows.

Lying on your side, lying on your stomach, and curling up… are familiar sleeping positions for many people. The following is a 'zero gravity' sleeping position, recommended by doctors to improve sleep quality.

What is the “zero gravity” sleeping position?

The “zero gravity” sleeping position mimics the sleeping position used by astronauts in space. To do it, people need to lie on their backs, with their heads and knees raised. Experts believe that sleeping this way can improve sleep quality, reduce snoring and relieve back pain, according to Verywell Health (USA).

Lie on your back, with your head and knees elevated.

Illustration: AI

Dr. Susheel Patil, director of the sleep medicine program at the University Hospitals of Cleveland (USA), shared: “You can add more pillows to raise the head of the bed, combining round pillows placed under the curve of the knee. Raising the head and legs slightly like this can reduce pressure on the back, making sleep more comfortable.”

Who should try sleeping in this position?

Sleeping in a “zero gravity” position can provide the following benefits:

Increase spinal alignment : Dr. Mara Vucich, a spine specialist at Mercy Spine Center (USA), said that the “zero gravity” sleeping position helps reduce pressure on the spine.

Increased blood circulation : When the legs are raised, gravity pushes blood back to the heart, thereby helping to increase blood circulation in the body.

Reduce swelling : Elevating your legs above your heart while sleeping is key to drainage and reducing swelling.

People who regularly wake up with lower back pain may find relief from sleeping in the “zero gravity” position. Some people who snore may also benefit from sleeping in this position.

Changing sleeping position must ensure comfort and ease.

Speaking of other common sleeping positions, Dr. Patil added: “Sleeping on your stomach is not good for your body because it puts extra pressure on your back. Some people find it more comfortable to sleep on their side than on their back, but the firmness of the mattress and pillow can also affect comfort and even affect the alignment of the spine. Therefore, if your current sleeping position is uncomfortable, try the “zero gravity” position, or consult a doctor if your sleep condition does not improve over time.”

According to a study in the US, 1 in 3 adults who do not get enough sleep can increase their risk of heart disease, infections, depression and memory problems. Therefore, "changing sleeping positions must ensure comfort and ease - that is important", Dr. Patil emphasized.

Source: https://thanhnien.vn/nguoi-hay-ngay-dau-lung-thu-thay-doi-tu-the-ngu-nhu-sau-185250603212802143.htm