Do you really know how to get your beauty sleep? Maybe your sleeping posture is "disfiguring"

We all know about beauty sleep. Generally speaking, going to bed before 11 o'clock can be called beauty sleep. A good sleep not only makes you energetic, but also has good skin. But there are also some people who become uglier the more they sleep, do you know why? Because of the wrong sleeping posture!

4 serious consequences of bad sleeping positions

Sleeping on your side – Deepening wrinkles

This sleeping position helps maintain the normal physiological curve of the spine, relieves pressure on the back and neck, and reduces sleep apnea. However, sleeping on your side can cause excessive pressure on the eyes, nose, and lips, aggravating smile lines and crow's feet. The force of gravity can also cause the chest and facial muscles to sag.

Hunched up - hunched over

Many people have the habit of curling up like a baby when they sleep. Although this may make people feel temporarily comfortable, it will put pressure on the back, head and neck over time, causing habitual hunchback. At the same time, breathing during sleep will also be affected, which may lead to insufficient oxygen supply to the brain. You should try to avoid sleeping like this for a long time.

Sleeping on your stomach – spinal deformity

This sleeping position is not good for spinal health. Because when lying on your stomach, the physiological curvature of the spine cannot be fixedly supported by the bed, it may cause back pain and distortion. If you sleep face down, your skin will rub against the pillow, causing dehydration and increased wrinkles, and it will also affect your breathing. In addition, sleeping on your stomach puts more pressure on your neck.

Hands raised - stiff shoulders

This "surrender" sleeping position has both advantages and disadvantages. Lying on your back can prevent wrinkles and acne caused by the contact and compression between your face and the pillow, but raising your hands will pull the shoulder muscles, which will compress the shoulder nerves over time. People who usually have shoulder pain symptoms should avoid sleeping like this.

Correct sleeping posture

Sleeping or lying in bed is an effective way to relax the whole body, especially the spine, because the body is in full contact with the bed, reducing the burden of resisting gravity when the body is upright. When the human body is in a lying position, the spine no longer needs to bear any weight, and the antagonistic muscle groups such as the shoulders, neck, chest, back, waist and abdomen can be fully relaxed. Therefore, choosing the correct sleeping position and bedding can help relieve muscle tension and completely relax and rest.

However, if the sleeping posture is not good, the spine and muscles will still be tightened in the lying position, or the local ligaments will be over-stretched, leading to consequences such as stiff neck, aggravated low back pain, etc.

Sleeping position requirements

Sleep is an important part of the body's self-repair, reducing the body's metabolic requirements, repairing damaged tissues and cells, restoring healthy functions of the body, and relieving fatigue.

Head position

The position of your head affects the posture of your entire body, increasing tension on your spine and lower back muscles. The pillow should be placed under your head and neck. The pillow has a certain hardness and can support the weight of the head, ensuring that the head and spine are in a straight line. Using a pillow that is too hard or too soft can cause back pain and poor posture.

Back and knee position:

A "C" shape of the back during sleep will cause stretching of the lumbar ligaments and weakening of the back muscles. During sleep, make sure your back is not arched too far back into a round shape. When sleeping on your side, avoid having your knees over your chest. You can place a pillow between them to prevent this.

Lumbar support

It is difficult to maintain a fixed position during sleep because you often have to toss and turn during sleep. Using a small round pillow at the waist can ensure a good position during sleep and maintain a healthy spinal posture throughout the night.

Maintain body curves

A soft mattress cannot effectively support the body, so a good mattress is necessary to maintain a good sleeping posture.

Choosing a sleeping position

Many people adopt different sleeping positions. Some people lie on their backs, some on their sides, and some on their stomachs. Which position is the best sleeping position?

Best sleeping position: Sleeping on your back

When sleeping in a supine position, it is best to place a small, thin pillow under the knee joint to reduce tension on the spine and maintain its physiological curvature.

Pros: Sleeping on your back easily keeps your head, neck, and spine in a straight line, preventing neck and back pain. It can also reduce acid reflux because the face is no longer under pressure and wrinkles are less likely to form.

Disadvantages: Snoring.

The second best sleeping position: sleeping on your side

When lying on your side, it is best to place a pillow between your knees to prevent your legs from overstretching your spine.

Benefits: Reduces snoring, lengthens the spine, prevents neck and back pain, reduces acid reflux, and causes less snoring.

Disadvantages: The face is under pressure, which easily causes wrinkles; sleeping on the side can easily compress the breasts.

Undesirable sleeping position: Fetal sleeping

Advantages: The knees are raised to the chest during sleep, which is suitable for pregnant women and people who snore.

Disadvantages: Restricts breathing, occasionally relieves neck and back pain, but can cause facial wrinkles and sagging breasts.

The worst sleeping position: Sleeping on your stomach

Benefits: Reduces and relieves snoring.

Disadvantages: It is difficult for the spine to maintain its physiological curvature, which can easily lead to neck and back pain and numbness; the breasts are compressed and prone to wrinkles.

Sleeping is something that everyone cannot do without, and it can be said to be an integral part of life. However, if we do not pay attention to our sleeping posture, sleeping may make us feel "tired". At this time, you need to change your sleeping posture so that sleep can truly relax, rest, and restore your physical strength and energy. To put it jokingly, it means "poor sleep and heavy sleep".