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На каком боку и как лучше спать для здоровья Сон в боковом положении: преимущества разных сторон
Правильно принятая позиция во время отдыха позволит качественнее выспаться и избежать усугубления проблем со здоровьем. Левый бок больше актуален при патологиях желудочно-кишечного тракта и нарушении оттока лимфы, а правый – при нервном перенапряжении и желчекаменной болезни (ЖКБ). Ориентируясь на плюсы и минусы положения, можно избежать дискомфорта и полноценно отдохнуть. Дополнительно стоит почитать мнения экспертов и советы по правильному приучению себя к новой позиции.
Значение позы во сне для здоровья Выбор позы для сна считается сугубо индивидуальным процессом. Ориентироваться стоит не на друзей, родных и соседей, а на личные предпочтения и проблемы со здоровьем. Если болит желудок лучше лечь на левый бок. При жаре идеально подойдет правая сторона. Новорожденным и беременным опасно положение на животе, а отдых, согнувшись в виде «эмбриона», плохо влияет на спину.
Совет! Определить, насколько подошла позиция, можно по скорости засыпания и достижения быстрой фазы отдыха. Утром человек должен ощущать бодрость и пребывать в хорошем настроении.
Если затекают ноги или руки, нужно подкорректировать положение тела. Признаки бессонницы (плохое самочувствие, разбитость, психоэмоциональные сбои) характеризуют ложный выбор. Из-за постоянного недосыпания развиваются осложнения:
появляются морщины на коже;ухудшаются когнитивные способности; падает либидо; возрастает шанс развития болезней сердца и сосудов; увеличивается вероятность проявления онкологий; нарушается психоэмоциональный фон; ощущается упадок сил. При возникновении странных признаков стоит обратиться к сомнологу. Врач проведет осмотр, назначит обследование и составит схему лечения. Если проблема со сном вызвана внутренним раздражителем, потребуются консультации прочих специалистов.
Отдых в позиции «на боку»: подробная характеристика Позиция «на боку» хорошо подходит для отдыха взрослым и детям. Беременным положение и вовсе незаменимо. В первые месяцы еще допустимы послабления, но ближе к 3 триместру больше нельзя лежать на животе и спине. Определиться для себя, на каком боку лучше спать для здоровья, например, при болезнях сердца или патологиях желудка, помогут следующие рекомендации:
Посоветоваться с лечащим врачом при наличии острых патологических процессов в организме. Специалист должен оценить расположение очагов болезни и дать рекомендации. Попробовать поочередно поспать на левом и правом боку для определения более комфортной позиции. Предварительно нужно максимально исключить воздействие раздражителей. Оценить температуру воздуха и качество сна. Если постоянно снятся кошмары, а на улице жаркое лето, стоит задуматься об отдыхе на правом боку. Следуя рекомендациям, удастся найти идеальную сторону для ночного восстановления сил. Дополнительно не помешает ознакомиться с преимуществами и недостатками сна на обоих боках, мнениями специалистов и правилами здорового отдыха.
Особенности сна на левой стороне Сон на левом боку считается оптимальным для предотвращения дискомфорта, связанного со многими патологиями. Оценят положение люди, страдающие от болезней спины, расстройства пищеварения и нарушения оттока лимфы.
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Подробный перечень преимуществ позиции представлен в таблице:
Плюсы Описание Стабилизация лимфатической системы На левом боку находится большая часть лимфатических узлов. При отдыхе в этом положении улучшается отток лимфы и быстрее перерабатываются продукты жизнедеятельности. Стимулирование кровообращения Сон на левом боку рекомендован при варикозе, что обосновано прохождением полой вены по правой стороне тела. Благодаря выбранной позиции, снизится давление на «главную» вену и улучшится ток крови. Купирование изжоги Из-за расположения желудка сон на левой стороне считается идеальным для людей с гастроэзофагеальным рефлюксом. Уменьшается ощущение боли в животе и прекращаются забросы жидкости в пищевод. Благотворное воздействие на процесс пищеварения С точки зрения расположения поджелудочной железы, желудка и толстого кишечника, левосторонний отдых хорошо подойдет для улучшения секреции ферментов и быстрого прохождения пищей всех стадий переваривания. Болезни позвоночника При отдыхе на левом боку снижается давление на позвоночный столб. У спящего уменьшается ощущение боли в области спины, что помогает полноценно выспаться.
Важно знать! Левосторонний отдых помогает наладить работу внутренних органов и стимулирует многие системы организма. Среди минусов можно выделить лишь отсутствие возможности получить преимущества сна на другом боку.
Особенности сна на правой стороне Отдых на правом боку подойдет людям, страдающим от жары, некоторых патологий и постоянных стрессов. Объясняется положительное воздействие анатомическими особенностями и проведенными исследованиями. Общий список плюсов данного положения тела выглядит следующим образом:
Преимущества Описание Облегчение состояния в жаркое время года Исследования ученых показали, что люди, отдыхающие, на правом боку, быстрее остывают даже при длительном воздействии высоких температур. Купирование неприятных ощущений при ЖКБ Правосторонний отдых актуален при желчекаменной болезни. Интенсивность боли снизится, что поможет быстрее уснуть. Снижение нервной возбудимости По статистике, отдых на правой стороне помогает быстрее оправиться от пережитых стрессов и крепко заснуть . Уменьшения вероятности проявления кошмаров Врачи-сомнологи провели множество экспериментов, суть которых в определении степени качества отдыха в положении «на боку». Спящие на правой стороне видели чаще хорошие сны, а на левой – кошмары.
Внимание! Не подойдет сторона при болезнях желудка, сердца, сосудов, органов пищеварения и нарушении оттока лимфы. В остальных случаях правый бок не противопоказан.
VIDEO
Сон на боку: отдельные ситуации Уснуть в желаемом положении получается далеко не всегда из-за временных или постоянных ограничений. Суть проблемы в проведенной процедуре или операции, патологии или прочих нюансах. Рассматривать каждую ситуацию нужно в отдельности:
Период вынашивания ребенка Беременным женщинам подходит отдых на боку и спине. На поздних сроках допустима лишь первая позиция. После кесарева или естественного рождения ребенка врачи советуют лежать на животе. Органы быстрее вернутся на свои места. Переедание Для скорейшего усвоения пищи лучше лечь набок. С анатомической точки зрения, идеально подойдет левая сторона . Храп Вредно спать на спине людям, которые храпят по ночам из-за западения языка или колебания мышечных структур. Для устранения причины шума лучше лечь на живот или бок. Менструация Во время месячных врачи советуют позу эмбриона. Боль , связанная с сокращением мышц , уменьшается и существенно снижается вероятность запачкать постельное белье. Младенец Новорожденный ребенок должен иногда спать на животе, чтобы учиться держать головку, разрабатывать мышцы и избегать желудочных колик. Отдых обязаны контролировать родители, иначе младенец может уткнуться лицом в подушку и задохнуться. Более безопасным вариантом считается боковая позиция. При дисплазии тазобедренных суставов разрешается лежать только на спине в течение нескольких месяцев. Употребление алкоголя Выпившим людям лучше лечь набок или живот. На спине повышается вероятность смерти от удушья собственной рвотой. Болезни Сон на боку актуален при патологиях сердца и сосудов, панкреатите , ЖКБ , воспалении желчного пузыря, гепатите и сбоях в работе желудочно-кишечного тракта. Больные , страдающие от заболеваний позвоночника, лучше себя чувствуют на спине. Поворачиваться в сторону желательно, лежа на ортопедическом матрасе и подушке, особенно если проблема в остеохондрозе шейного отдела. В обоих случаях под запретом положение на животе. Операции и процедуры • После укола ботокса рекомендуется день поспать на спине. • Из-за ринопластики придется какое-то время лежать ровно, положив под голову несколько подушек. По бокам лучше поставить «преграды», чтобы начать привыкать к положению и не переворачиваться во сне. • На фоне проделанного эндопротезирования может сильно болеть нога. Спать на боку врачи разрешают спустя 6-7 недель с момента проведения операции. • С целью сохранения формы груди после маммопластики спать желательно только на спине. Переворачиваться набок можно спусят 2-3 недели. Ложиться на живот разрешается не раньше, чем через месяц. • Спать на спине должны люди, которым вырезали аппендицит. Другие положения станут доступны через 1-2 месяца. Религиозная точка зрения • В Библии нет указаний насчет положения тела во время отдыха. Священнослужители советуют ложиться на свое усмотрение и не слушать старые байки и придания. • В Коране говорится, что великий пророк Мухаммед отдыхал, повернувшись на правый бок. Для последователей ислама строки священной книги бесценны. В прочих направлениях имеют право ложиться люди с расстройством психики и дети, которым еще не исполнилось 18 лет.
Советы по правильному отдыху на боку Дискомфорт после пробуждения может возникнуть даже при выборе наиболее подходящей позиции. Препятствием полноценному отдыху становится неверное расположение тела или плохо подобранные спальные принадлежности.
Нижеприведенные рекомендации помогут понять, как правильно спать на боку:
Роль подушки заключается в поддержании естественного изгиба шеи. Подобная мера актуальна для профилактики и предотвращения осложнений остеохондроза. Руки нельзя класть под голову или подушку. В правильно принятом положении тело находится на одной линии. В идеале между колен стоит положить небольшой валик для сна. Верхняя нога не будет скатываться и сохранится первоначальная поза. Матрас – основа крепкого и здорового сна. Современные варианты поддерживают тело в нужном положении, что помогает снять нагрузку с позвоночника. При отсутствии средств на приобретение ортопедической модели можно подкладывать свернутое полотенце или небольшой валик в область талии и шеи. Для снятия напряжения с поясницы рекомендуется приподнять колени к груди. Главное, не путать с позицией «эмбриона». Спина должна оставаться ровной. Мнение специалистов Эксперты считают, что отдых на боку отлично подходит для полноценного восстановления организма. Под исключение попадают лишь некоторые категории граждан. Подробности рассказали известные специалисты:
По мнению Доктора Комаровского, новорожденных нужно хотя бы раз в день укладывать на животик для полноценного развития и уменьшения газообразования. До 3 месяцев позиция очень опасна внезапной смертью из-за удушья, особенно для недоношенных детей, поэтому мамы и папы должны наблюдать за малышами. В остальное время лучше подойдет отдых на спине и боку. Елена Малышева в своих передачах не раз говорила, что будущим мамам нужно отучаться отдыхать на животе и спине. Иначе повышается вероятность нанесения вреда плоду. Полноценный и здоровый сон во время беременности возможен только на боку. Приучаем себя к правильной позе Отдыхая в одном положении длительное время, становится проблематично отучиться. Первые дни могут показаться пыткой. Возможно, проявится бессонница. Упростить процесс привыкания помогут рекомендации сомнологов:
Положить за спиной подушку или лечь у стенки. Интуитивно спящему будет казаться, что сзади нет места, поэтому сохранится заданное положение.Укладываться на противоположную сторону кровати. Актуально, если раньше человек отдыхал на другом боку. Оставлять с обратной стороны включенный светильник. Раздражитель заставит непроизвольно изменить позу. Сон, перевернувшись набок, считается одним из самых полезных и крепких. Правая сторона помогает быстрее расслабиться, снять жар и уснуть, а левая показана при патологиях сердца, желудка и органов пищеварения. Подбирается позиция сугубо индивидуально. Помогут привыкнуть советы специалистов.
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