In addition to the comfortable bed and pillows,
sleeping posture is also very important!
The posture of falling asleep is not good
or the sleeping position habits are not well developed
. You may have problems sleeping
Come and follow the editor to take a look.
Points
What are the wrong sleeping positions?
1. External Eight Movements for both feet
When our feet fully perform the external Eight Movements, the waist will be arched and the thigh bones will rotate outward. This will cause back pain in the long run, so the sleeping position of the external Eight Movements is not recommended.
2. Over-curl
When we curl over sleep, our back will be in a state of arching, and the muscles on our back are excessively pulled and cannot be stretched and relaxed. This is not good for our thoracic, lumbar, cervical, and even the entire spine, so excessive curl sleeping posture is not recommended.
3. Sleeping on the tummy
It is really comfortable to sleep on the tummy, but don’t just worry about comfort and ignore health. When sleeping on our stomach, our heads will be sideways, which will cause our cervical and thoracic vertebrae to be in a twisted state. This sleeping position on our stomach is unhealthy for our spine. In addition, when we sleep on our stomach, there will also be problems with our breathing, including the heart and lungs will be squeezed to affect our heart and lung function, so it is not recommended to sleep on our stomach.
Points
What kind of sleeping position is the correct sleeping position?
Recommended sleeping positions: lying on the right side and lying on the back
For most people who do not have any disease, lying on the right side and lying on the back (the feet are naturally separated from shoulder-width). These two sleeping positions are suitable for most people. Of course, this is just a basis. If you want to better protect your spine or you have waist or legs discomfort, we need to use some items.
When lying on the right side, you must pay attention to the height of the pillow. The pillow should be taller on the same shoulders. We should not let our heads tilt and put our heads in a neutral position. This way, the muscles on our entire neck and shoulders will be more relaxed and labor-saving. You can also clip a thin pad between the two knees, which can keep our pelvis in a neutral position and will not cross the legs when you sleep well, avoid excessive twisting.
When lying flat, you can place a mat at the neck, waist, and popliteal fossa of the knee joint, where the curvature is and are placed, so that the curvature can be better supported and our muscles are relaxed.
Points
What is the sense of sleep ritual?
Sleeping ritual is divided into three steps
Step 1, rub the palms and iron the eyes, rub our hands and warm the palms. Put the hot palms gently in the eyes, iron our eyes and eyeballs, and do it 3 times in a cycle.
Part 2, gently stroke the hair, gently stroke the hair from front to back with the belly of your fingers, as light as possible, as light as if it was like the wind blowing, which is of great help to our sleep.
The third step is to massage the abdomen slowly. There is a saying in traditional Chinese medicine: "If the stomach is not harmonious, you will be restless." Spread your hands with your palms and use your palms to massage the abdomen clockwise for 36 times, and then rub the abdomen counterclockwise for 36 times. At this time, it not only relaxes our minds, but also relaxes the middle burner of our stomach and intestines, which will help us fall asleep peacefully.
Before going to bed, tell yourself that it is time to go to bed. The sense of sleep ritual will make our bodies relax, which will reduce the problems of bad sleeping positions such as sleeping on your stomach and curling up.
Points
How to improve our sleep quality?
1. Sleep for no more than 8 hours at night;
2. It is best to fall asleep before 23 o'clock every day;
3. The safest way to take a nap is to no more than 1 hour.
Information: CCTV Life Circle
Edited by: Ye Jiacheng
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