Home Health Expert warns against popular sleeping position that causes back and neck pain and can even stop you breathing

Expert warns against popular sleeping position that causes back and neck pain and can even stop you breathing

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According to Singapore-based nephrologist (kidney specialist) Dr. Daria Sadovskaya, lying face down with one leg raised toward the chest is

You may want to reconsider the position you naturally gravitate toward when you lie in bed at night.

Because, experts say, a popular pose could lead to agonizing back pain and even breathing difficulties.

According to Dr. Daria Sadovskaya, a Singapore-based kidney specialist, lying face down with one leg raised toward the chest is “particularly problematic.”

In a TikTok video viewed nearly six million times, he explained that this was because the position can cause “spinal misalignment” and “nerve compression.”

He added: “Raising one leg causes the pelvis to rotate, twisting the lower back and causing spinal misalignment.”

‘Over time, this can lead to back pain or stiffness.

‘It can also cause neck strain – turning your head to one side for prolonged periods can strain your neck muscles and even cause nerve compression.

‘Unequal positioning of the hips (one raised and one flat) can also create tension in the hip flexors and cause an imbalance in pressure on the pelvis.

According to Dr. Daria Sadovskaya, a Singapore-based nephrologist (kidney specialist), lying face down with one leg raised toward the chest is “particularly problematic.”

“And sleeping on your stomach compresses the chest, making it difficult to breathe deeply and reducing oxygen intake.”

Experts have long warned that falling asleep on your stomach can cause strain on your neck, as it is permanently twisted to one side throughout the night.

Dr. Sadovskaya recommended other sleeping positions as they are known to increase the chances of deep, long-lasting sleep.

Sleeping on your back is considered the “best sleeping position” because “It keeps the head, neck and spine in neutral alignment, which reduces the risk of pain,” he said.

“It also minimizes pressure on the joints and can prevent facial wrinkles, since there is no pressure on the face.”

Sleeping on your side, resting one hand under the pillow, is also “very beneficial,” he added.

“This position is great for reducing snoring and relieving sleep apnea by keeping your airways open,” she said.

“To maintain proper alignment, use a supportive pillow between your knees to keep your spine neutral.”

Sleeping on your back is considered the 'best sleeping position' because it keeps the head, neck and spine in neutral alignment, reducing the risk of pain

“Sleeping on your back is considered the ‘best sleeping position’ because it keeps the head, neck and spine in neutral alignment, reducing the risk of pain,” he said.

Lack of sleep can lead to obesity, memory loss, diabetes, heart disease, intense and unstable emotions, impaired learning ability, and a reduced immune response, leaving you vulnerable to disease.

Lack of sleep can lead to obesity, memory loss, diabetes, heart disease, intense and unstable emotions, impaired learning ability, and a reduced immune response, leaving you vulnerable to disease.

It comes as a study last year found that around one in six Britons suffer from insomnia, but 65 per cent never seek help for their sleep problem.

The survey of 2,000 people by The Sleep Charity found that nine in ten experience some type of sleep problem, while one in two engage in high-risk or dangerous behavior when unable to sleep.

Poor sleep has been linked to a number of health problems, including cancer, stroke and infertility.

Experts have long warned that waking up during the night does not necessarily mean you have insomnia, as figures suggest. affects up to 14 million Britons.

Still, lack of sleep takes its own toll, from short-term irritability and poor concentration to an increased risk of obesity, heart disease and diabetes.

According to the American Sleep Association, nearly 70 million Americans also suffer from a sleep disorder.

HOW MUCH SLEEP SHOULD YOU GET? AND WHAT TO DO IF YOU STRUGGLE TO GET ENOUGH

Preschool (3-5 years): 10-13 hours

school age (6-13 years): 9-11 hours

Teenager (14-17 years): 8-10 hours

young adult (18-25) 7-9 hours

Adult (26-64): 7-9 hours

older adult (65 or older) 7-8 hours

Source: Sleep Foundation

WHAT CAN I DO TO IMPROVE MY SLEEP?

1) Limit screen time one hour before bed

Our bodies have an internal “clock” in the brain, which regulates our circadian rhythm.

Cell phones, laptops and televisions emit blue light, which sends signals to our brain to keep us awake.

2) Address your ‘racing mind’

Take 5 to 10 minutes before bed to sit down with a notebook and write a list of everything you need to do the next day.

3) Avoid caffeine after 12:00 p.m.

If you want to have a hot drink in the afternoon or evening, opt for decaffeinated tea or coffee.

4) Maintain a cool temperature in the bedroom

Keep bedroom thermostats at about 18°C. During spring/summer try sleeping with your bedroom window open to reduce the temperature and increase ventilation.

5) Limit alcohol at night.

While you may fall into deep sleep more easily at first, you later wake up frequently during the night and generally have poorer deep sleep.

6) Supplement vitamin D

Vitamin D plays a role in sleep. Vitamin D is widely available online and in most pharmacies.

If you are not sure if this is appropriate or how much you need, consult your GP.

7) Ensure sufficient intake of magnesium and zinc.

Foods rich in magnesium include spinach, kale, avocado, bananas, cashews, and seeds.

Foods rich in zinc include meat, oysters, crab, cheese, cooked lentils, and dark chocolate (70%+).

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