The correct posture of lying down

Correct lying posture, in the limited time and space at noon, most office workers choose to sleep on the desktop. In fact, sleeping on the table for a long time will cause many hazards such as chronic gastritis. It is best to sleep on the bed or sofa during a nap. Let's take a look at the correct prone position.

Correct posture of prone position 1 correct method of "sleeping on your stomach"

The correct sleeping position should be: the face naturally turns to the side (either left or right). Touch the mattress up or down with the palm of your hand, lift your wrist over your head or relax and spread it on your sides to find the most comfortable posture.

In addition, when some people sleep on their stomachs, their collarbones and calves may be suspended and they can't touch the mattress. In fact, as long as you put a pillow or cushion in the gap between the mattress and your body, you can sleep comfortably ~

If you are not used to sleeping on your stomach, you can start sleeping on your stomach!

The so-called semi-prone sleep refers to the sleeping position with one side of the body below (both left and right). Similar to lying on your side, with your body as the center, your body is at a 30-degree angle with the mattress, and your navel is slightly downward. You can also hold a long pillow to increase stability.

According to foreign scientists, there has been a study on sleeping posture. The results show that sleeping on your stomach can make you sleep longer, the sleep time with higher sleep quality will increase, the number of times you wake up will be less, and the time you wake up will be shorter. It can be seen that sleeping on your stomach can effectively improve the quality of sleep.

Secondly, sleeping on your stomach can improve your breathing efficiency. From the physiological and anatomical point of view, the chest and the back of the lungs are still relatively long. When lying prone, the lungs are squeezed the least, and breathing is most in line with the natural law.

The correct posture of prone position is 2 1. Try to lie on the chair, not on the table, which can reduce the discomfort of sleeping with your head on your hands.

2. Don't take a nap for more than 20 minutes at a time.

People who wear contact lenses had better take off their lenses first, and then take a nap, so that their eyes won't be sore.

Get up and wash your face immediately after a nap, and then drink a cup of hot tea. Sugar-containing sweet drinks will make your body tired easily, so try not to drink them.

The harm of sleeping on the desk

Affect breathing

Because the posture of sleeping on the stomach increases the curvature of the body, it will lead to poor breathing, oppression of the lungs and increase the burden on the lungs. Due to insufficient blood and oxygen supply, the lungs can't stretch well, which will affect the respiratory function for a long time, especially for women. It can also induce diseases such as heart or breast in the future.

eye trouble

Pressing the eyeball while sleeping will swell the eyeball and lengthen the axial length, which will easily damage the cornea and retina, cause corneal deformation and curvature change, and may also lead to an increase in intraocular pressure and induce glaucoma. Generally, after a nap, there will be temporary blurred vision. In addition to affecting vision, forming high myopia and increasing the incidence of glaucoma, it is also likely to accelerate astigmatism.

Chronic cardiovascular and cerebrovascular diseases

After falling asleep, the heart rate will gradually slow down, the speed of blood flowing through various tissues will be relatively slow, and the blood flowing into the brain will be less than usual. However, at noon, the blood circulation of the whole body is the fastest. Because the head, neck and chest are severely bent, it will oppress the carotid artery, heart, lungs, gastrointestinal and other organs and increase the burden on the heart and lungs. After lunch, more blood will enter the gastrointestinal tract to help digestion. Sleeping on your stomach will aggravate cerebral ischemia, which will eventually lead to dizziness, tinnitus and numbness in your legs.

You can't take a nap immediately after dinner.

Some white-collar workers lie down and take a nap as soon as they finish lunch. This is not desirable, it will only lead to a large amount of blood flowing to the stomach, blood pressure drop, brain support and nutrition drop obviously, and it is easy to cause insufficient blood supply to the brain. It's best to rest for more than ten minutes after lunch, and then take a nap.

Massage and relaxation

The massage method is to comb and press the head with the fingertips from front to back, focusing on Jingming point, temple point, Baihui point on the top of the head and Fengchi point. You can massage for a while and feel the pain. You can also knead the muscles of your ears and neck and pat your shoulders and upper limbs. In addition, a simpler way to relax is "looking down+staring blankly", so that you can empty your mind for a moment and think nothing.

Create conditions to refuse to take a nap on the table.

It is best for office white-collar workers to sleep on the bed or sofa during a nap, with their heads high and their feet low, which can reduce heart pressure and prevent snoring. If conditions do not permit, you can prepare an inflatable neck pillow for traveling, put it around your neck during a nap, and then find a chair with a backrest to relax and enjoy a nap.

Correct Lying Position 3 These three sleeping positions are the most harmful to the waist.

Many people think that "after a tiring day, lying in bed is how to sleep comfortably", but in fact, long-term incorrect sleeping posture is equivalent to constantly stretching and twisting the spine. Especially the following kinds, it is easy to cause low back pain:

1, fix a unidirectional edge for a long time.

Some people like to stretch their left leg to the right front side when sleeping to the right, and their right leg to the left front side when sleeping to the left. At this time, the front chest will press to one side of the bed.

At the same time, the spine, especially the lumbar part, is overstretched, and the muscles around the hips and pelvis are also inclined. Over time, the spine will become curved.

2. Curly sleep

Curling is bending over your back and sleeping with your hands and feet in a ball. A survey shows that in the past six months, one in five people has suffered from back pain and neck pain.

The most comfortable state of a person's back is when it is straight. Curling will make the back muscles tense. It was enough to sit on your back for a long time, and you have to work overtime at night. Over time, it may lead to back soft tissue strain.

Step 3 sleep on your stomach

Sleeping on your stomach will not only oppress your chest, but also limit the activities of your heart and lungs. It will also make people feel chest tightness, shortness of breath, and discomfort in the precordial area, which will also do great harm to your spine.

Early prone posture can temporarily relax the muscles on both sides of the lumbar spine, but with the passage of time, the muscles on both sides will gradually spasm.

In addition, when sleeping in this position, the head will be tilted to one side, and the cervical vertebra will be twisted for a long time, which is easy to be oppressed and form a stiff neck.

4. Unlock a healthy sleeping position

The key to correct sleeping position is to keep "spinal neutrality". Simply from the supine and lateral two aspects:

1 supine: This is a common sleeping position for most people. It should be noted that it is necessary to lie flat as much as possible to maintain the consistency of the cervical spine and lumbar spine. The cervical spine cannot be suspended, otherwise the neck is prone to abnormal pain after sleeping. Knees can be padded with pillows to relax the body.

② Lying on your side: No matter which side you prefer, pay attention to proper left and right alternation, and put a pillow on your leg to prevent your legs from crossing your legs and raising one leg to cause scoliosis.