Home Tech World Sleep Day 2024: Experts reveal the worst sleep positions for you – and why you should NEVER snooze face-down

World Sleep Day 2024: Experts reveal the worst sleep positions for you – and why you should NEVER snooze face-down

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From 'Fetus' to 'Soldier', most people sleep in one of the six main positions, and some are much better for us than others.

It’s something we all look forward to after a stressful day at work.

But when you get into bed and cover yourself with the duvet, what position do you naturally gravitate toward?

To celebrate World Sleep Day 2024, experts have revealed the best and worst sleeping positions.

From ‘Fetus’ to ‘Soldier’, most people sleep in one of the six main positions, and some are much better for us than others.

“Although you may not feel instantly uncomfortable in bed, if you regularly wake up with aches and pains, or if you frequently suffer from disturbed nighttime sleep, the cause may be a poor sleeping position,” said Adam Hirst, director digital at Woolroom.

From 'Fetus' to 'Soldier', most people sleep in one of the six main positions, and some are much better for us than others.

From ‘Fetus’ to ‘Soldier’, most people sleep in one of the six main positions, and some are much better for us than others.

People who sleep on their stomach with their head to one side and their arms around the pillow are classified as people in free fall (stock image)

People who sleep on their stomach with their head to one side and their arms around the pillow are classified as people in free fall (stock image)

People who sleep on their stomach with their head to one side and their arms around the pillow are classified as people in free fall (stock image)

The 6 sleeping positions

  1. Fetus: Curled up in a ball on its side
  2. Record: Arms and legs extended to the sides.
  3. Longing: Arms extended in front and legs extended to the sides.
  4. soldier: Arms at your sides while lying on your back
  5. Starfish: Arms stretched above head while lying on back.
  6. freefall: Face down with head to one side and arms around the pillow.

With the average Brit sleeping between seven and nine hours each night, it’s no surprise that most of us have a favorite position.

However, there is a clear difference between a comfortable sleeping position and a healthy one.

“It’s natural to assume that if we’re comfortable in bed, we should be in the correct sleeping position,” Mr. Hirst explained.

“But in reality, when we have a bad sleeping position, we can get used to it over time, so we are led to believe that it is the best sleeping position.”

There are six main sleeping positions, which experts have nicknamed Fetus, Trunk, Soldier, Starfish, Yearning, and Free Fall.

The fetus gets its name from the baby’s position in the womb and sees the sleeper curled up in a ball while lying on his or her side.

According to a study 2019According to data from experts at Curtin University, 60 percent of adults spend most of the night in a lateral position.

If you are a log sleeper, you also lie on your side, but this time with your arms and legs extended, while Yearners sleep on their side but with their arms stretched out in front.

Sleeping on your stomach can leave you with back and neck pain the next day, experts say (file image)

Sleeping on your stomach can leave you with back and neck pain the next day, experts say (file image)

Sleeping on your stomach can leave you with back and neck pain the next day, experts say (file image)

People who prefer to sleep on their backs are generally classified as Soldiers (those who sleep with their arms at their sides) or Starfish, who have their arms stretched above their heads.

Finally, people who sleep on their stomach with their head to one side and their arms around the pillow are classified as free fallers.

Speaking to MailOnline, Lisa Artis, deputy chief executive of The Sleep Charity, explained that all of these positions are “fine”, except for Freefaller.

“It’s okay to sleep on your back or side, but we suggest avoiding sleeping on your stomach as it puts a lot of pressure on your neck as it is permanently twisted throughout the night,” he explained.

Martin Seeley, sleep expert at MattressNextDay, agreed that sleeping on your stomach is not possible and highlighted that sleeping on your back is not the best option for people who snore.

The fetus gets its name from the baby's position in the womb and sees the sleeper curled up in a ball while lying on his or her side.

The fetus gets its name from the baby's position in the womb and sees the sleeper curled up in a ball while lying on his or her side.

The fetus gets its name from the baby’s position in the womb and sees the sleeper curled up in a ball while lying on his or her side.

“Sleeping on your side is considered the best position,” he told MailOnline.

“It can help improve circulation and digestion, and also opens the airways for easier breathing, which means less chance of snoring.”

Whatever your preferred position, Ms. Artis says correct support is “crucial.”

“A good bed can make all the difference to your sleep,” he told MailOnline.

‘Did you know that your head weighs between 4.5 and 5.5 kilos (between 10 and 12 pounds) and that your neck contains seven of the 33 vertebrae of the spine?

‘Neck pain, neck stiffness, and even persistent headaches could simply be the result of poor pillow support while sleeping in bed.

‘A good pillow should keep your head in correct alignment, that is, in the same relationship to your shoulders and spine as if you were standing with correct posture.

‘One that is too soft will allow the head to drop, curving the neck. One that is too hard will cause pain in your neck.

ABOUT CIRCIDIIAN RHYTHMS

Our internal circadian rhythms, or circadian clock, are responsible for waking our body in the morning and ensuring it gets a good night’s rest.

In a healthy person, cortisol levels peak around 8am, which wakes us up (in theory), and fall to their lowest level at 3am the next day, before peaking again. five hours later.

Ideally, this 8am peak will be triggered by exposure to sunlight, if not by an alarm. When you do, your adrenal glands and brain will start pumping adrenaline.

By mid-morning, cortisol levels begin to drop, while adrenaline (for energy) and serotonin (a mood stabilizer) keep pumping.

At midday, metabolism and core body temperature increase, making us hungry and ready to eat.

After midday, cortisol levels begin to steadily decline. The metabolism slows down and fatigue appears.

Little by little serotonin is converted into melatonin, which causes drowsiness.

Our blood sugar levels drop and at 3am, when we are in the middle of our sleep, cortisol levels reach their lowest level in 24 hours.

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