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Do you often sleep on your stomach?
Previously, a deputy to the National People's Congress suggested that "sleeping on the stomach" should be changed to "lying down" in primary and secondary schools across the country, which caused widespread discussion among the public;
Later, there was a related topic of "I really don't recommend everyone to sleep on your stomach" also rushed to the hot search list.
So, what exactly is the effect of sleeping on your stomach? Why is it not advisable to sleep on your stomach?
Today, we're going to continue the topic of sleeping positions.
What are the effects of sleeping on your stomach?
Limited by objective conditions, I believe that there must be many friends who will choose to lie on the table to take a nap during their lunch break, and when they wake up, sometimes they feel not relaxed, but more tired, and shoulder and neck pain is even more common.
Sleeping on your stomach hurts your cervical spine
When napping on the stomach, the neck is in a forward bending position for a long time, and the muscles at the back of the neck are stretched under this position and cannot be relaxed; By the time you finish a nap, your back muscles are already overtired, which can easily lead to muscle strain and a feeling of soreness in your neck muscles.
Sleeping on your stomach hurts your lumbar spine
In the same way, lying on the table, the backback is bulging, which is contrary to the normal physiological curvature of lumbar lordosis, causing the lower back muscles to be in a state of excessive stretching for a long time. In the twisted position, even if you take a short rest, you will easily feel discomfort such as back pain.
Sleeping on your stomach hurts your eyes
Sleeping on your stomach can compress many nerves in your eyes, including your eyeballs, and your eyes are easily congested and you will have temporary blurred vision when you wake up. If this is done for a long time, the intraocular pressure will be too high, which will easily increase the incidence of glaucoma and cause vision damage.
Prone to flatulence when sleeping on your stomach
This happens to many people sleeping on their stomachs at their desks. That's because lying on the table will slow down the peristalsis of the gastrointestinal tract after being squeezed, so the gas in the gastrointestinal tract increases, which causes abdominal bloating.
The dangers of napping on the table can be seen from this, and it really needs to be paid close attention. For the sake of our good health,I really recommend that you don't sleep on your stomach
If you can only sleep on your stomach
If the lunch break conditions are limited and you can only rest on the table, it is recommendedUse a relatively tall, non-deformable standing nap pillow, and fall asleep with your hands naturally hanging down during your lunch break。This elevates our head, reduces pressure on the cervical spine and the muscles at the back of the neck when we fall asleep on our stomach, and also reduces the risk of stomach bloating.
What is the correct position for a nap?
Dr. Hou Yu from the Department of Orthopedics of Guangdong Provincial Hospital of Traditional Chinese Medicine suggestedThe ideal nap position is to lie flat on the bed and fall asleep with a pillow of moderate height。In this position, all parts of the spine can be effectively relaxed, and the lying position can also put the spine in a more stable position.
If the objective conditions are limited, it is impossible to lie flat, you can chooseAdjustable computer chair with the back of the chair down for a lunch break。However, during the lunch break, pay attention to the head to the neck pillow of the computer chair; If the computer chair is not equipped with a neck pillow, you need to wear a U-shaped pillow to sleep.
If you only have a regular chair with an unadjustable angle, you can choose to sleep with your head directly behind you on the wall or on the baffle between the workstations。In addition, falling asleep in this position also requires attention to letThe lumbosacral region rests against the back of the chair, orSupport the lumbosacral region with lumbar padsAvoid dangling
Tips: The nap time is thereBetween 20-30 minutesIt is more appropriate, the person's level of wakefulness, mood, and concentration can be improved, and there is no feeling of sleepiness after waking up. If you continue to sleep, you will fall into a deep sleep, and when you wake up, your body will be tired and confused due to "sleep inertia".
When you wake up, it is recommended that you do someSimple stretchingIt can help soothe the body and mind, adjust the state, and devote yourself to work and study in the afternoon.