How to get a good night’s sleep according to science

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On your side, on your stomach or on your stomach, everyone has a favorite sleeping position. However, new research has shown The first method is usually preferred by most sleepers.

The search is described in this article for the site Conversation, A means in which researchers talk about their studies in a way that is accessible to the population. Tests on 664 volunteers indicated that, on average, people tend to spend 54% of their time in bed sleeping on their sides, 37% on their backs, and 7% on their stomachs. Scientists haven’t found the best sleeping position, but they do point out some factors that can affect sleep quality.

According to the team, those who lie on their backs are more likely to sleep poorly or have breathing difficulties at night. Men, especially those under the age of 35, tend to sleep more restlessly, and change positions more often during the night.

Movement is not passive, but rather a sign that the body is adapting to any pain or discomfort it feels during sleep. The researchers explained that it is important for the sleeper to have enough space to turn around in bed, without the partner or pet getting in the way.

Also, there are ways to improve sleep quality that go beyond posture. Lack of head and neck support affects the alignment of the spine and leads to muscle problems, such as neck and shoulder pain and muscle stiffness. The important thing here is the shape and height of the pillow, a U-shaped pillow or a roll is best suited to improve sleep quality and reduce signs of pain.

People who have air conditioner in the room should keep temperature Between 15 and 19 degrees Celsius. If possible, it is still beneficial to let air flow into the environment, allowing for a cooler climate. And don’t forget to urinate before bed, as the habit of getting up at night to go to the bathroom can affect your sleep.