According to scientific calculations, the average amount of sleep in a person's life is 229961 hours, which is equivalent to 9,582 days, which is about 26 years. Based on the current average life expectancy of 76.4 years in Chinese, this is equivalent to one-third of life. In this way, it is really a lot of time to lie down. So, don't let your bad sleeping posture affect your posture.

 Why do many people feel uncomfortable lying on their back?

It's because your posture isn't quite right, it's a problem with your posture, it's because bad habits are causing bad joint alignment, so our spine can't distribute force in the best way like "factory settings".

Advantages: promotes maximum symmetry, even distribution of pressure throughout the body, optimal postural position, less likely compression of joints/muscles.

Choose a softer pillow, and place the head in the depression in the middle of the pillow, so that the support point of the pillow is located behind the neck, so as to ensure that the head is not higher than the horizontal line of the chest, waist and legs, and avoid pressure on the cervical spine. Place your hands in a comfortable position so that your shoulders don't hang in the air. If you have a stiff lower back and feel strained, or if your knee is stiff and slightly dangling, you can add a cushion under your knee as a support.

 Support the arm

If you have round shoulders, lean forward even when lying down and place a pillow at your side to help reduce the weight of your arms. Pillows are especially helpful for you. But at the same time, it is necessary to adjust and correct it.

Sleeping on the side is also a less stressful sleeping position, which is easy to adjust the waist folding angle, and it is easier for people with poor waist to find a comfortable state, and it is also a more comfortable sleeping position for pregnant women.

Lying on your right side avoids putting a strain on your heart. When lying on your side, you should adjust the height of the pillow so that the head is at the same level as the other points, keeping the side of the spine in a straight line. Add a cushion under the arm to relieve the pressure on the weight of the arm; You can also place a cushion between the legs to control the waist amplitude and prevent pelvic deformation.

Advantages: You can get more oxygen while sleeping, which is beneficial to the rate of cell metabolism in the body. It can also avoid the problem of gastroesophageal reflux, which has a positive effect on promoting digestion and preventing heartburn. For pregnant women, lying on the left side can improve the right-handed uterus and allow the fetus to get more oxygen.

Disadvantages: Lying on the left side can compress the heart and affect the blood supply to the heart or the right side of the brain. In addition, lying on the left side can cause the arteries to twist, especially increasing the risk of cerebral thrombosis.

Suggestion: Patients with heart disease, liver disease or gallstones should not sleep on their left side.

Advantages: It will not compress the heart organs, so it will not have the problem of insufficient blood supply like the left side of the bed, and it can also reduce the burden on the heart and effectively relax the muscles, which is conducive to the rest and recuperation of the internal organs, especially the right side of the infant can also avoid the problem of spitting up.

Disadvantages: Lying on the right side is the most likely to compress the lungs of the human body, which often causes insufficient oxygen and causes hypoxia problems.

Recommendation: Pregnant women and patients with poor lung function should not sleep on their right side.

Prone lying is a very unrecommended sleeping position, which will put pressure on the cervical spine and lumbar spine, causing neck and shoulder stiffness, low back pain and other problems.

Don't sleep like this, unless you want to have a neck injury and your neck is rotated to the side, a position that puts a lot of stress on the neck structure. Sleeping on your stomach can also make your thoracic spine area more rounded and may also cause you to have a hunched posture. However, it is a position that can obtain a sense of security, and when you are stressed, you may be more inclined to lie on your stomach, and when you are comfortable sleeping, you can naturally switch to lying on your side or back. When lying on your stomach, you can stretch out one knee to prevent excessive reflexion of your lower back and reduce pressure on your lower back.

 How many pillows are appropriate?

The trick is to use the pillow as a way to support and promote neutral alignment of the spine. It depends on your body position and sleeping position.

 Ideal pillow position for maximum head support.

If you have a forward head, you may need a slightly thicker pillow to support your head when lying on your back. Since your head is tilted forward, you need to get used to this position while leaning your head forward.

How long have you been using your pillow? Have you changed it before, and do you need a new one?

Do a pillow kneading test: Knead the pillow and let go. Will it immediately bounce back to its original shape? If not, then consider buying a new one.

 A general rule of thumb when buying a new mattress is to be as strong and durable as possible.

 How do I test for robustness?

Sleep on your back and hold this position for 2 minutes. If you feel like you want to sit up or change your position before the 2 minutes are up, then this bed is not for you.

 Tips:

1. Sleep like to move: the more comfortable you are, the less you move. As the body gets used to the new sleeping position, it becomes easier to stay in place.

2. Don't sit up violently when you get up, especially if you are in the same position for a long time at night, it is easy to cause injury if you move too fast. When you get up, make sure to sit up slowly from the bed.

3. If there are other people sleeping next to you, they may get used to snuggling together, but a long time may affect your sleeping position.

 Adjust your sleeping posture, correct your bad posture, and improve your temperament.

Changing your sleeping position takes time. You've been sleeping like this for so many years, so it will take a while to get used to your ideal new sleeping position. I hope everyone can sleep soundly every day and enjoy a healthy life.