哪種睡姿最健康？四種睡姿利弊大PK

奔波勞碌了一整天，把自己蜷縮在床上美美地睡上一覺(jué)，或者進(jìn)門踢掉高跟鞋，整個(gè)人趴在床上不動(dòng)彈，昏昏沉沉地睡過(guò)去。這些睡姿其實(shí)都對(duì)身體不利。怎么才算真的睡了個(gè)好覺(jué)?來(lái)看看專家為我們分析睡姿利弊。

Finding the most comfortable position while lying in bed can be difficult, with many hours spent tossing and turning.

找到最舒適的睡姿也許很困難，可能你一連幾個(gè)小時(shí)都在輾轉(zhuǎn)反側(cè)。

Now studies have revealed there are certain bedtime poses people should stop adopting due to the negative effects they have on their health.

如今有研究顯示，有一些睡姿是應(yīng)該避免的，因?yàn)樗鼈儗?duì)健康有害。

Here, FEMAIL reveals the four main positions people tend to fall asleep in and whether they're good or bad for people's overall wellbeing.

每日郵報(bào)網(wǎng)站女性專欄為我們列出了人們最愛(ài)采用的四種睡姿，以及這些睡姿對(duì)人們的整體健康的利害影響。

CURLING UP IN THE FOETAL POSITION

嬰兒般的蜷縮睡姿

Sydney-based sleep coach Elina Winnel from My Sleep Coach said that people need to avoid falling asleep in the curled-up foetal position because of how detrimental it can be.

就職于悉尼“我的睡眠教練”機(jī)構(gòu)的睡眠教練伊琳娜-溫內(nèi)爾說(shuō)，人們應(yīng)避免如嬰兒般蜷縮入睡，這對(duì)健康有害。

'What we may not realise is that we are putting our body into a fight or flight posture,' she said.

她說(shuō)：“我們也許沒(méi)有意識(shí)到身體正處于‘戰(zhàn)斗還是逃避’姿勢(shì)。”

'If we go to sleep in this position, we may be signalling to our nervous system that we are in fight or flight, and that it is not safe to go to sleep.'

“如果我們以這種睡姿入睡，我們也許在向神經(jīng)系統(tǒng)傳遞信號(hào)，表示我們正處于‘戰(zhàn)斗還是逃避’的狀態(tài)，這樣入睡并不安全。”

She recommends sleeping with an open posture instead as it helps to open up the lung area, allowing people to take deep breaths.
她建議人們以舒展的身姿入睡，這有助于敞開(kāi)肺部，進(jìn)行深呼吸。

SLEEPING ON YOUR SIDE

側(cè)臥

Dr Ehrlich believes sleeping on your side is one of the better positions you can fall asleep in.

歐立希博士認(rèn)為，側(cè)臥是比較好的睡姿之一。

He recommended using a supportive pillow for the head and down the side of the body.

他建議人們不僅頭部要枕枕頭，側(cè)身也放一個(gè)枕頭用來(lái)支撐身體。

'From a structural, neurological and muscular perspective, as well as for your airway it is kinder to the body,' he said.

他說(shuō)：“從身體結(jié)構(gòu)、神經(jīng)和肌肉、以及通風(fēng)的角度來(lái)看，側(cè)臥對(duì)身體更好。”

'It also happens to be better for digestion, particularly lying on the left side, considering where the oesophagus enters the stomach.'

“考慮到食道與胃部的連接位置，側(cè)臥也更有助于消化吸收，特別是左側(cè)臥。”

LYING ON YOUR STOMACH

俯臥

According to Women's Health, in his book, A Life Less Stressed, Dr Ron Ehrlich reveals the positions he thinks we should and shouldn't avoid in bed.

根據(jù)《婦女健康》報(bào)道，羅恩-歐立希在其所著的《更輕松的生活》一書中告訴了人們應(yīng)采用和應(yīng)避免的睡姿。

'Stomach sleeping is the worst. It places strain on the muscles of the head, neck and jaw, strains the jaw joints, can also twist the lower back and pelvis,' he said.

他說(shuō)：“俯臥是最差的睡姿。這會(huì)使頭頸部和下巴的肌肉處于緊張狀態(tài)，讓下頜關(guān)節(jié)過(guò)度勞累，還會(huì)扭傷下背部和骨盆。”

'Imagine wringing out a wet towel and that's pretty much what you do to your muscles and joints while you are asleep on your stomach. It can also restrict your ability to breathe well while sleeping.'

“設(shè)想一下擰濕毛巾的過(guò)程，你在俯臥時(shí)肌肉和關(guān)節(jié)就在經(jīng)歷這種狀態(tài)。俯臥還會(huì)使你呼吸受限。”

Shelby Harris, a sleep medicine expert and a professor at Albert Einstein College of Medicine agrees.

睡眠醫(yī)學(xué)專家謝爾比-哈里斯是阿爾伯特-愛(ài)因斯坦醫(yī)學(xué)院的一名教授，她也同意這種觀點(diǎn)。

She told Business Insider that sleeping on your stomach puts pressure on your entire body.

她告訴商業(yè)內(nèi)幕網(wǎng)說(shuō)，俯臥會(huì)給整個(gè)身體增加壓力。

'You’re likely to wake up with numbness and tingling, and it can increase the chance of muscle and joint pain,' she said.

她說(shuō)：“你醒來(lái)時(shí)可能身體發(fā)麻刺痛，還可能導(dǎo)致肌肉和關(guān)節(jié)疼痛。”

FALLING ASLEEP ON YOUR BACK

仰臥

Many sleep experts have said they think the overall best position for people to fall to sleep in is on their back, including Dr Mark T. Brown.

很多睡眠專家都說(shuō)過(guò)，仰臥是最佳睡姿，這其中包括馬克-T-布朗博士。

Speaking to the Chicago Tribune, he said people want to sleep on their back with their neck, head and upper chest slightly elevated.

他告訴《芝加哥論壇報(bào)》說(shuō)，人們仰臥時(shí)是想讓頭頸部和上胸部輕微抬高。

'This provides rest for shoulders and back and also helps acid reflux, (in which stomach acid flows backward into the oesophagus),' he said.

他說(shuō)：“這能讓肩膀和背部放松，也可以抑制胃酸反流(胃酸反流到食道)。”