In ancient times, it was believed that sleep is a small death. Today we understand that life during sleep continues, and this period of our life is extremely important for health.
Research shows that poor sleep quality can be associated with serious diseases such as obesity, type 2 diabetes, cardiovascular diseases, Alzheimer's disease, Parkinson's disease, other neurodegenerative disorders, and even sudden death.
Don’t be afraid to sleep on your left side
Many are afraid to sleep on their left side, believing that it puts pressure on the heart and makes its work difficult. However, this is just a myth. Anatomically, the heart does not experience discomfort in this position, as it is located in the center of the chest and is only slightly shifted to the left. The exception is gastroesophageal reflux disease, where stomach contents can enter the esophagus. But even in this case, sleeping on your back is much less beneficial. This position, despite its popularity, is not optimal. Animal studies show that it hinders the drainage of toxins that accumulate in the brain throughout the day. Scientists have concluded that it is best to sleep on your side, although they recommend conducting similar studies on humans.
Sleeping on your stomach also does not promote muscle relaxation, and people often wake up tired. This position negatively affects the spine, as the cervical and lumbar curves become too straight. This is especially relevant for men with obesity, where fat accumulates in the abdominal area. However, in cases of COVID-19 and pneumonia, this position may be beneficial as it improves ventilation of the lower back sections of the lungs.
How to Avoid Sleep-Related Diseases
Sleep problems often start with snoring. “Normal snoring, which is not accompanied by health disturbances and breathing stops (apnea) during sleep, is considered normal,” says sleep doctor Mikhail Poluektov. “Such snoring is observed in 10% of women and 20% of men. Although it often becomes a subject of jokes in relationships, sometimes snoring leads to divorces. The loudness of snoring is not an indicator of its severity; its duration is much more important. In 2008, Australian scientists found that with severe snoring (when it occupies more than 50% of sleep time), the risk of atherosclerosis doubles compared to moderate snoring. This is explained by the fact that the vibration from snoring is transmitted to the carotid arteries, and the mechanism of action is similar to vibration disease, which occurs in people working with jackhammers. American researchers have also established that vibration can destroy plaques in the carotid arteries, which is fraught with stroke.
Moreover, snoring can lead to the development of obstructive sleep apnea (OSA), where there are frequent breathing stops at night. Therefore, it is better to treat snoring in advance, rather than waiting for it to progress to a pathological state. A sign of worsening snoring is when a person starts to snore not only on their back, as is usually the case, but in any sleeping position.
Snoring occurs due to the vibration of soft tissues in the upper respiratory tract as air flows through them.
Effective results can be achieved through behavioral therapy for snoring. First, try not to sleep on your back. It is also important to quit smoking and alcohol, and to maintain a normal weight. Fat can accumulate not only in the abdominal area but also in the peripharyngeal spaces, compressing the airways.
How to Train Yourself Not to Sleep on Your Back
This is quite simple. A pocket is sewn onto the back of pajamas, into which a tennis ball is placed. Lying on the ball is uncomfortable, and a person is forced to change position during sleep.
This same principle can be used if you often and unconsciously turn onto your stomach while sleeping. In this case, place the ball on your chest.
