Best Sleep Position for Your Health

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Most people have spent countless hours of precious sleep just trying to get comfortable in their beds. After a long day, this slight undertaking is infinitely more difficult than it should be. There are benefits and consequences of any sleep position. Optimized positions may have you waking up feeling refreshed after just a few hours of sleep, while others may distort and misalign your body so that you wake up the next morning with a painful kink in your neck or worse. In order to determine the best sleep position for you, let us first go over some individual sleep positions.

 

Sleeping on Your Back

Typically, most experts will recommend that you sleep on your back. While it may not be the most comfortable sleep position, it is good for the body because it keeps the spine in a neutral position and allows your organs room to function freely. Get the most out of sleeping on your back by placing a pillow under or between your knees.

The risk of waking up unable to move the next morning is considerably lower than if you sleep on your stomach. Some beauty specialists even said that sleeping on your back is better for your skin because nothing is pushing against your face and causing wrinkles. However, if you are prone to snoring, keep in mind that sleeping on your back can worsen your symptoms, especially if you suffer from severe snoring as a result of sleep disordered breathing or sleep apnea.

 

Sleeping on Your Side

Sleeping on your side, particularly your right side, is the second best sleep position for your health. Sleeping on your left side simply isn’t ideal because it puts more pressure on your heart, forcing it to work harder when pumping blood throughout the night. When sleeping on your right side, blood is likely to flow freely. Your spine is not strained but in a natural curve. Your organs are also not at risk.

Sleeping on your side is a great middle ground if you are looking for a sleep position that helps with snoring as well as prevents body pain. Pregnant women are also encouraged to sleep on their right sides.

 

Sleeping in the Fetal Position or on Your Stomach

Sleeping in the fetal position may seem comfortable when you first lie down, but keeping your body so contorted throughout the night is obviously not ideal. Accordingly, sleeping on your stomach is probably the worst sleep position in terms of health and wellness. Your ribcage is even more restricted, and you put a substantial amount of weight, pressure and stress on all of your internal organs while in this position. It is likely that waking up after a night on your stomach will come with more than a few aches in your neck and back.

If you absolutely have to lie flat on your stomach in order to fall asleep, it is recommended that you keep a pillow under your left hip to prevent excessive organ compression. If you have been diagnosed with acid reflux disease, definitely try to avoid sleeping on your stomach. The only real benefit to this position is that it reduces the chances of snoring.

 

 

If simply changing your sleep position does not help to alleviate your sleeping problems, then try using at-home aids and devices, or see the specialists at a local sleep center about possible sleep disorders, before consulting a professional about more invasive treatment.

Recognizing Obstructive Sleep Apnea in Men, Women, and Children

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Obstructive sleep apnea is more common than most people know, and it affects many people differently.  What is a sure sign of sleep apnea in men may not be present at all in women who suffer from the condition, so it is important to learn how sleep apnea affects different sexes and age groups.

 

What is Obstructive Sleep Apnea?

 

Obstructive sleep apnea is the most common form of sleep apnea, and it affects people of all ages and lifestyles, though some are more at risk than others.  Obstructive sleep apnea refers to the airways being obstructed during sleep, which often causes severe snoring.

 

While severe snoring is the noisiest side effect of obstructive sleep apnea, it is not the worst.  The poor sleep can lead to side effects during the day, such as fatigue, loss of energy, depression, disorientation, and can even lead to death in extreme cases.

 

Men

 

Men are the most likely group to experience severe snoring.  Choking sounds during sleep are a sure sign of obstructive sleep apnea, and waking up feeling tired can also be a symptom.

 

Women

 

Women’s signs of sleep apnea are often more subtle than men’s.  While some women experience severe snoring, it is more typical for women to have occasional choking sounds during sleep without prolonged snoring.  Headaches and insomnia are also common in women with obstructive sleep apnea.

 

Children

 

Severe snoring in children is definitely a symptom of sleep apnea, but there is a difference between severe snoring and normal snoring.   The most typical cause of sleep apnea in kids is adenotonsillar hypertrophy, which is easy enough to detect with a polysomnogram.

 

Once recognized and diagnosed, seek non-invasive treatments, such as the sleep aid pillows featured on this site, before turning to more extreme methods.

Eating Disorders Linked to Sleep Disorders

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New studies show that many people afflicted with eating disorders also suffer from sleep disorders.  In some cases poor sleep habits may be due to discomfort, which could be solved with a sleeper pillow, but in other cases it may be something more severe.

 

According to easting disorder specialist Gregory Jantz, the most common sleep disorder associated with eating disorders is sleep apnea.  Sleep apnea is often associated with harsh snoring sounds, fatigue, and obesity.

 

After hearing these findings, many in the medical community are demanding that more attention be paid to sleep apnea and other sleep problems when treating those with eating disorders.  It may be impossible to be treat one issue successfully without also treating the other.

 

Currently, there is only one eating disorder treatment facility that routinely checks for sleep disorders, as well.  The Center for Counseling and Health Resources, located in Edmonds, Washington, is where Jantz acts as director, and where much of his research has been conducted.

 

According to Jants, poor eating habits, whether eating too much or eating too little, causes poor nutrition.  Poor nutrition can easily lead to disturbed sleep patterns.  Sleep apnea, which prevents the body from getting enough oxygen during sleep, can lead to decreased brain function and depression.

 

The two act as fuel to each other’s fires, each one resulting in the other.  This is why it is so important to treat both at once, and why more eating disorder treatment facilities should insist on sleep diagnoses upon admission.

 

Sleeper pillows can help prevent the snoring sounds associated with sleep apnea, and allow the body to absorb more oxygen during sleep.  If sleep problems are being caused by discomfort, sleeper pillows can also help the sleeper stay in a comfortable position throughout the night.

Sleep Disorder Linked to Parkinson’s and Memory Loss

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Sleep disorders that prevent people from getting satisfying REM (rapid eye movement) sleep have recently become associated with the development of Parkinson’s and memory altering conditions.

Unlike obstructive sleep apnea, which is categorized by severe snoring sounds caused by loss of breath, rapid eye movement sleep behavior disorder, or RBD, patients tend to act out their dreams while they are sleeping.

Studies recently done at the Mayo Clinic suggest that many patients began developing symptoms of Parkinson’s disease within four years of being diagnosed with RBD.  Around 34 percent of participants fit into this category, putting RBD patients at a 2.2 greater risk.

Parkinson’s effects an estimated half million Americans, and this number could get a lot higher if our sleep habits don’t start improving.  Typical symptoms include shaking, stiffness, tremors, and loss of coordination.

In addition to Parkinson’s disease, RBD can lead to other types of cognitive impairment, such as basic or severe memory loss.  Severe snoring could be a serious strain on health and relationships, but the loss of memory can have a much greater effect.

This is the first study of its kind, but studies of similar types have shown similar results.  A previous investigation found that 45 percent of RBD sufferers would fall victim to a neurogenerative disease within five years of diagnoses.

The connection between sleep habits and health later on in life is still a mystery in many ways, but we are learning more at a rapid pace.  Obstructive sleep apnea has recently been linked to strokes in adults, and behavioral problems in children, and you can read more about those studies elsewhere in our blog!

CPAP Treatment Protects Against Heart Failure

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CPAP, or continuous positive airway pressure, is one of many types of sleep apnea treatments available to patients today.  It helps prevent snoring sounds, keeps the airways open, and new findings show it may also prevent heart failure.

Circulation: Heart Failure,  a journal released by the American Heart Association, recently published a study showing that obstructive sleep apnea, or OSA, can change the heart in such a way to morph its shape and function, leading to heart failure.  CPAP sleep apnea treatments, however, can prevent this.

The British researchers that made this discovery show that six months after using CPAP breathing machines, the patients with abnormal hearts had returned to an almost completely healthy state.  Not only were the snoring sounds less frequent, but the heart was stronger!

The study was very specific about what parts of the heart were affected and how the results were taken.   They believe it is the first study surrounding sleep apnea treatments that assesses left ventricular structural parameters, which requires advanced echocardiograms.

With this advanced equipment it was possible for scientists to see the exact effects of sleep apnea on the left ventricular system.  They found that diastolic dysfunction existing in sleep apnea patients can lead to heart failure.

As of yet, it is unclear if other sleep apnea treatments could have the same healing effect on the heart.  Snoring sounds may be caused by the lungs, but snoring can be just as hard on the body’s most vital organ, and sleep apnea can lead to severe heart problems.

To treat snoring sounds, a sidesleeper pillow is easy, convenient, and affordable.  When it comes to heart health, however, it may be time to seek alternative sleep apnea treatments.

Childhood Snoring Could Lead to Behavioral Issue

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New evidence suggests that children who experience snoring sounds and other breathing issues during sleep could have emotional or behavioral problems later in life.  Snoring can be a sign of obstructive sleep apnea and other sleep disorders that could affect early childhood development.

 

When the body snores or wheezes at night it is typically a sign that the body briefly stopped breathing, and this is particularly true in cases of obstructive sleep apnea.  When the body stops breathing, the brain is not getting the desired amount of oxygen, and this could lead to the development of ADHD or anxiety.

 

The study followed a large group of children from infancy into early childhood, finding that around eight percent of the children suffered from extreme snoring sounds and breathing issues.  These problems peaked during the ages of two and three.

 

These children were found to be more problematic by age seven than the children who showed minor snoring sounds or absolutely no obstructive sleep apnea-like symptoms.  Many of them showed signs of emotional disturbance, anxiety, or hyperactivity.

 

What remains unclear, however, is the nature of the link between these two things.  Can we make the conclusion that snoring and sleep issues during youth leads to behavioral problems?  Or should we assume that it is the existence of these behavioral issues that lead to disturbed sleep in the first place?

 

This is the first study of its type, and while it was a large one it is hardly conclusive in anyway.  We are happy to see that more professionals are looking into obstructive sleep apnea and the effects of snoring sounds, but we may still be a long way from a quick an efficient cure!

Introducing the “Snore Room”

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Southern California is often thought of as the place to go for luxury and extravagance, and it is a source of inspiration and innovation in many fields.  We now see the interesting development of a snore room coming from the city of Indio, where severe snoring is apparently an issue!

 

The snore rooms were developed at Del Webb’s Sun City Shadow Hills in an attempt to help couples that were suffering due to one partner’s severe snoring habits.  The snoring of one partner can lead to insomnia in the other and the relationship can suffer because of it.

 

The snore room is attached to the master bedroom suites at this active adult community, where many of the residents are over the age of 55.  Many people in this age group are prone to snoring, while insomnia can also be an issue without the existence of severe snoring.

 

If one person is experiencing insomnia and worries about keeping the other up, then they can simply move over into the snore room.  It’s also perfect for late night TV or nights when you just can’t stop tossing and turning.

 

This is not the first time snoring has been addressed in adult living communities, but it is the first time anyone has gone to the extreme of making a special room for the condition.  It is too soon to say whether this idea will catch on, or if it even serves its desired purpose.

 

Data from PulteGroup says that 25 percent of couples within this age range already sleep apart to get a good night’s rest, so attaching a spare room to the master suite is a way to keep couples close even when they are apart.

 

Many people from many age groups suffer from severe snoring and insomnia, and many can be helped simply with the use of a positional sleeper pillow.  We have a large selection of quality products available on the site, so check them out today!

Sleeping and a Healthy Diet

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Many people are unaware that sleep habits are greatly related to eating habits.  The more care you take to have a healthy diet, the more likely you are to have a healthy sleep schedule.  If you are not maintaining a healthy diet, however, there are many ways this can contribute to poor sleep!

 

The most common cause of sleep apnea is obesity, as being greatly overweight puts a lot of strain on the body.  In addition to fatty build up blocking the airways and causing snoring sounds, obesity can prevent proper lung and heart function, which will all contribute to poor sleep.

 

If obesity is your cause of sleep apnea, that is actually good news!  It means that you can actually cure yourself through diet and exercise, rather than relying on intrusive treatment options such as surgery.  Take your time, as you don’t want to lose weight too quickly, and you are sure to notice a difference.

 

Obesity can be a cause of sleep apnea and snoring sounds, but poor diet can also contribute to insomnia.  If you are eating a lot of sugar-loaded or caffeinated items before bedtime this will prevent a quick and efficient sleep cycle.

 

Try not to eat too much before going to sleep, as a full stomach can prevent comfortable rest and it will cause your body to work harder at night than it needs to.  Similarly, not eating anything at night can lead to hunger strain.  The best things to eat before bedtime are light dairy products and complex carbohydrates!

 

If you have trouble sleeping through the night due to frequent trips to the bathroom, it may also benefit you to drink less before going to sleep.  Do not drink any liquids between one and two hours before bed and you will find yourself better rested in the morning!

 

If you want something to prevent snoring sounds while you are losing weight, check out our sleeper pillows!  Sleeping on the stomach or side can help clear the airways and encourage restful sleep!

5 Tricks to Relieve Severe Snoring

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      Severe snoring can be a strain on your sleep cycle, as well as your relationship. Sleeping on the left/right side can help as you are falling asleep, but chances are that you will shift into a new position at some point in the night. So what can you do to prevent severe snoring at night?

 

      There are a number of quick tricks and remedies available to relieve extreme snoring sounds, and we are here to share some of them with you today!

 

      1) In order to remain sleeping on the left/right side throughout the entire night, check out one of our positional sleeper pillows! These sleeper pillows allow you to rest comfortably on your side for long periods of restful sleep.

 

      2) Weight loss can greatly reduce the frequency and level of snoring. When we gain weight that weight can accumulate around our airways, narrowing them and making it harder to breathe smoothly. Eliminating that weight will open the airways and allow for clear breathing during sleep.

 

      3) Keep the nasal passages open by clearing them before sleep! This can be as easy as taking a steamy shower, while some people regularly use a neti pot before sleep to open up the nose.

 

      4) Allergens can contribute to severe snoring, so be sure you are cleaning your sheet regularly! Check the materials in your pillows and try hypoallergenic pillows if you see something that may be causing congestion.

 

      5) Drink lots of water, as hydration is important in reducing severe snoring sounds. Hydration is also important for maintaining good health, and a healthy body is less likely to produce snoring!

 

      Try some of these tips and tricks to eliminate your severe snoring! Check out our positional sleeper pillows and other sleep props that can help reduce snoring on the products page.