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How important is sleep? -

Sleep is absolutely crucial. In fact, lack of sleep over time has been linked to health risks such as elevated risk of stroke, overeating, and obesity, as well as a weakened immune system.

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Understanding sleep duration and longevity - Sleep is a restorative part of life. According to research, men who get adequate sleep live about five years longer than men who don’t. For women, it’s two years more.

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The psychological effects of sleep deprivation -

An uncomfortable sleep position can lead to frequent waking and lighter sleep stages, thereby severely impacting cognitive and mood impairments associated with sleep deprivation.

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Age and sleep -

As people age, they may need more support in order to maintain spinal alignment and reduce stress on joints. They often benefit from adjustable beds or firmer mattresses.

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Benefits of sleeping on your left side -

Sleeping on your left side tends to take pressure off your stomach and thereby relieves the discomfort of heartburn, indigestion, and acid reflux.

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Sleeping on your right side -

Especially for people with underlying heart issues, sleeping on the right is particularly important, as tissues and structures between the lungs hold the heart in place better.

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Sleeping on your back -

Countless people battle back pain, which can worsen at night. A neutral sleeping position means you can maintain the natural curvature of the spine and sleep better.

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Fetal position -

Some 40% of all humans sleep on their side and with their legs pulled up. Sleeping like this helps flush out toxins in the brain and therefore lower risk of conditions like Alzheimer's disease.

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Log position - About 15% of people sleep on their side with their legs fully extended and in line with their torso. This position keeps the back nearly straight, preventing unnecessary torque on the spine.

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Starfish -

Nearly 8% of people sleep on their back with their limbs splayed out in various ways. This position can lead to lower back pain and increase your chances of snoring and exacerbate sleep apnea.

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Freefall -

If this is your sleep position of choice, it might be time to change. Sleeping on your stomach with your head pointed to the left or right makes you more susceptible to injury.

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The worst sleeping position for your health -

Sleeping on your stomach is usually considered the worst position, as it compromises the spine's natural curve and places undue stress on neck and back muscles.

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Improving circulation through sleep - Elevating your legs slightly with pillows can improve overall circulation and reduce the risk of blood clots and swelling.

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How to train yourself to sleep in a healthier position -

To sleep healthier, start by placing pillows to discourage undesirable positions; if you’re a side sleeper, a pillow between your knees can align your hips better.

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How to change your sleep posture: Pillows -

Indeed, the type of pillow and how it is positioned can make a huge difference. Align one pillow to support your head and others in a way in which you won't roll onto your stomach.

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How to change your sleep posture: Mattress -

Make sure your mattress is firm enough to support your lower back.

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How to change your sleep posture: Tennis ball -

One proven method involves taping a tennis ball into the front or side of your shirt. If you try to adjust your position while sleeping, it will make it very uncomfortable.

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How to change your sleep posture: Make yourself comfortable -

When finding a new sleep posture, do everything possible to get comfortable. Whether that's silky and comfy nightwear, plush blankets, or calming aromas, make sure you’re relaxed.

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Tools and products to help improve your sleep posture - Ergonomic pillows, body pillows, and wedges can support proper alignment, while adjustable beds can help you tailor firmness and elevation.

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Long-term health effects of consistent poor sleep posture - Chronic poor sleep posture can lead to long-term issues like chronic back pain, fatigue, and muscle tension, all of which impact overall health and longevity.

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Myth: Snoring is harmless and not something to worry about -

Snoring can be a sign of obstructive sleep apnea, a sleep disorder that causes breathing interruptions during sleep and which can lead to serious health issues.

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Myth: More sleep is always better -

While getting enough sleep is crucial, too much sleep on a regular basis can also be associated with health problems, including increased risk of heart disease.

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Sleep position and its relation to other lifestyle factors - A balanced diet can reduce digestive issues at night, and managing stress through mindfulness can improve sleep quality.

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How to get better sleep: Create a bedtime routine -

Your brain is prone to picking up on habits. Thus, going through the same steps each night before bed indicates to your brain that it’s time to sleep.

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How to get better sleep: Keep your room dark -

The darker a room is the more likely you are to fall asleep. The pineal gland recognizes how much light is around you, and even small LED lights will thwart melatonin production.

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How to get better sleep: Exercise regularly - Moderate aerobic exercises like walking have been proven to improve sleep quality.

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How to get better sleep: Pay attention to medications -

If you suspect a medication you’re on might be disrupting your sleep, be sure to consult your doctor.

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How to get better sleep: Get a checkup -

Multiple health conditions can make it very challenging to sleep well. Talk with a medical professional about ways to manage pain or other problems keeping you awake.

Sources: (National Geographic) (Verywell Health) (AARP) (Sleep Foundation)

See also: What are the warning signs of colorectal cancer?

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