What is the relationship between spinal health, sleep problems, and healthy sleep habits

Spine Health, Sleep Problems and Healthy Sleep Habits is a 3S sleep research database created by Benalous, with three main research directions: spine health, sleep health and sleep problems. Let people of every age enjoy a high-quality mattress in addition to the enjoyment of a higher quality and healthier life and sleep, helping their dreams come true. People want to get high-quality and good sleep at different stages of life, not only by a mattress, but also by better sleep health awareness, and pay more attention to the quality and success that good sleep brings to life.

Bainalushi is to make a comprehensive consideration for every sleeper, conduct targeted spinal health research and protection suggestions for each age group, provide them with solutions to sleep problems, and professional advice for obtaining high-quality sleep, so that the characteristics of people at each age can be fully studied, so that the sleep characteristics and needs of each age group can be understood and recognized. It can be said that the study of sleep health is the core and main body of 3S research, while the study of spine health and sleep problems is studied as a more specific topic. Spine health is more aimed at lifestyle habits and physiological changes, sleep problems are aimed at the improvement and solution of sleep disorders and sleep troubles, and the research on sleep health is from a more comprehensive aspect of research, involving psychology, home improvement and other related aspects, it can be seen that there are both intercommunication and complementarity, but together can provide consumers with comprehensive, professional and intimate sleep consultants and suggestions.

Healthy sleep includes sleeping at a reasonable time and sleeping position, generally going to bed before 10:30 p.m., which is basically sleeping at a reasonable time. Everyone has different habits of sleeping position, among which there are only four basic postures: lying on the left side, lying on the right side, lying on the stomach, and lying on the back.

In general, lying on the right side is more scientific, because most people's heart is on the left side and lying on the right side, which can reduce the pressure of their own weight on the heart and reduce physical consumption. Lying on your back is also less physically demanding. As for the healthiest situation, it is a natural process, and there is no need to worry, because the body often naturally adjusts its posture during sleep every night to keep the body in the most relaxed state for better sleep.

There is no inevitable connection between spinal health and sleep, most of the spinal pressure comes from the daytime, especially sitting for a long time, which is very harmful to the spine, so people who sit for a long time should take the initiative to shorten the time of continuous sitting on the chair and sofa, and often do some simple spinal activities, which can be a good health care for the spine.

Nothing should be excessive, excessive, and if it exceeds the limit of use by the body, it will harm the body. Grasp this basic principle, and you will have a very healthy body again.

From the perspective of sleeping position, supine is better for the spine, you can learn about the inclined spine mattressThe principle of its spine protection is relatively easy to understand, and it is also a method recognized abroadPlease refer to !

Stick to a flat bed and lower the height of your pillow if you have a problem with your cervical spine.

Sleeping or staying in bed is an effective way to relax the whole body, especially the spine, because the body is in full contact with the bed, reducing the burden on the body against gravity when standing upright. When the human body is lying down, the spine no longer needs to bear, and the antagonistic muscle groups such as shoulders and neck, chest and back, waist and abdomen can be fully relaxed. Therefore, choosing the right sleeping position and bedding can achieve the purpose of relieving muscle tension and completely relaxing and resting.

However, if the sleeping position is not good, the spine and muscles can still be tightened in the lying position, or the local ligaments may be overstretched, resulting in stiff neck and aggravated low back pain. Sleep is an important part of the body's self-repair, reducing the body's metabolic requirements, repairing the body's damaged tissues and cells, restoring the body's healthy functions, and fatigue. The position of the head affects the posture of the entire body, increasing tension in the muscles of the spine and back.

The pillow should be placed under the head and neck. The pillow has a certain firmness, which can support the weight of the head and ensure that the head and spine are in a straight line. Using pillows that are too hard or too soft can lead to back pain and poor posture.

A "C" shape in the back during sleep will lead to stretching of the lumbar ligaments and weakening of the back muscles. During sleep, make sure that your back is not overarched backwards in a rounded shape. When lying on your side, avoid placing your knees above your chest and put a pillow between the two to prevent this.

Sleep is inseparable from everyone and can be said to be an integral part of life. However, if we don't pay attention to our sleeping position, we may feel "tired" from sleeping, and at this time, you need to change your sleeping position so that sleep can be truly relaxed, rested, and restored to physical strength and energy. As a joke goes, "I can't sleep well, I sleep hard".

The most healthy sleeping position for the spine should be supine, supplemented by side sleeping, alternating left and right, and the left and right knee joints should be slightly flexed and opposed when lying on the side. Prone sleeping, semi-prone sleeping, semi-supine lying or upper and lower body twisting and sleeping are all poor sleeping postures and should be corrected in time. For example, someone who likes to sleep on their stomach and can only twist their head to one side in order to breathe, which can occur 1 4 cervical sprains.

When the cervical axis is decompensated, dizziness, eyes, ears, nose and throat will appear. For example, some women take their children to sleep, often lying on the side of the child, if the pillow does not match the height of the body, it will be placed in the cervicothoracic spine to force, easy to form scoliosis, which can lead to spondylosis. In addition, the head should be placed on the pillow** when sleeping to prevent stiff neck.

Patients with the spine should choose a relatively hard plank bed, and a box-spring bed does not provide any benefit to the physiological balance of the spine.

The old man often admonishes us that we must sleep in a sleeping appearance and lie down in a lying image, which is very reasonable. Don't sleep with the word "big", don't sleep on your arms, sleep less on your side, and sleep on your side. Sleeping in the correct posture can protect the normal development of the bones of the spine and the occlusal joints.

The pillow for sleeping should feel comfortable, not too high, not too low, otherwise it will be detrimental to the cervical spine, and always keep the cervical spine in its natural state.

The choice of pillow should be based on the characteristics of your body, and it is more appropriate for people with fat bodies to have thick pillows, otherwise they should use thinner ones. The pillow should be supported a little below the neck, and all of it should be supported on the neck and head, so that the three will naturally form an oblique line, and there will be no undulating angles, which will affect the spine.

When people sleep, they have to turn over frequently, and it is impossible to lie on their backs all the time. Turning over and lying on your side, the head is easily pulled down, which will pull the cervical spine at the head and neck, or strain the neck muscles, so it is best to put a pillow on the side or put your hands under the head. Of course, try not to lie on your side.

Especially for people with weak constitution, it is very easy to cause vertebral artery or vertebrobasilar artery compression resulting in poor blood flow, insufficient blood supply to the posterior cerebral artery, lack of oxygen and poor circulation of the inner ear, causing tinnitus, dizziness, or pulling the lateral head, shoulder and neck tendon and ligament groups to cause strain and inflammation, causing various shoulder and neck pain, occlusal arthritis and headaches.

There are many migraines, shoulder and neck pain, occlusal joint pain, in fact, there is an absolute relationship with the spine, these patients will first see neurology, rehabilitation, dentistry, and will not go directly to the otolaryngology department, but this is often just the result of incorrect posture in life, especially lying on the side of sleeping, compressing and pulling the head and neck junction is the most common.

Do more stretching exercises to adjust the spine, adjust the sleeping position, and self-massage to relieve the pain points in the head, shoulders and neck area. If you still have the habit of lying on your side, you need to take turns on both sides (preferably not only on the same side), and add a small pillow to support your head and neck so that you will not continue to pull and deform.

Wrapping your hands behind your back can help keep your spine in the right position.

For the sake of spinal health, the more recognized method is to use the inclined spine mattress to sleep, that is, first lie on the slope and correct, generally two or three hours, and then put on a customized pillow to sleep normally, which is a better way for spine health, because the spine is usually leaned forward for more time, so that the spine can be corrected.

It is difficult to maintain a fixed position during sleep, because during sleep, you often have to turn over. Using a small round pillow on your waist will ensure a good position during sleep and maintain a healthy spine posture throughout the night. A soft mattress is not able to support the body effectively, so a good mattress is required to maintain a good sleeping position.

Many people sleep in different positions, some on their backs, some on their sides, and some on their stomachs, but what is the best sleeping position? Sleeping on your back, it is best to put a small thin pillow under the knee joint to reduce the tension of the spine and make it maintain physiological curvature, sleeping on your back is easy to keep the head, neck and spine in a straight line, preventing neck and back pain. At the same time, it can reduce acid reflux, because the face is no longer stressed and wrinkles are not easy to appear.