健康提示:固定睡姿也能让你生病

We spend a third of our lives asleep, yet while it’s accepted that sleep is good for health, many people don’t realise it’s not just the quality and quantity of sleep that matters — it’s also the position you adopt. With around 95 per cent of the population sleeping in the same position every night, here the experts reveal the health pros and cons of your favourite posture. 由于当今社会的工作节奏越来越快、生活压力逐渐增大，睡眠质量被当作一门“课题”摆在了我们的面前。据悉，人的一生中要花费三分之一用在睡觉上，我们也许意识到“睡眠时间”和“睡眠质量”对于我们的健康有至关重要的作用，但是我们却忽略了一环，那就是“睡眠姿势”也能诱发我们健康上的问题。而95%的人长年累月使用固定姿势睡觉，他们未曾意识到“固定的睡姿”也能让我们生病哦！

The recovery position can help reduce acid reflux and aid indigestion

RECOVERY POSITION

救援体味睡姿

GOOD FOR: Acid reflux

优点：防止胃酸倒流

BAD FOR: Wrinkles

缺点：极易产生皱纹

WHAT THE EXPERTS SAY: Known as the recovery position because it’s similar to the posture used in medical emergencies, this can help reduce acid reflux and aid indigestion, says Professor Jim Horne of the Sleep Research Centre at Loughborough University.

But though it could relieve a painful stomach, sleeping on your side could worsen wrinkles. Dr Dennis Wolf, a member of the British Association of Cosmetic Dermatologists, explains that it puts increased pressure on the nasolabial folds that run from the corners of the nose to the sides of the mouth — known as laughter lines.

专家意见：这种侧卧的睡姿熟称“救援体位”，因与医疗中紧急救治的姿势相似而得名。这种姿势可以适度减轻胃酸倒流的趋势、以及可以防止消化不良。然而，这种姿势会增加“法令纹”的压力，使得脸部法令纹（从鼻子到侧脸的纹路）的趋势加深，法令纹又称为“笑纹”。

ACTION: If sleeping on your left side doesn’t help, and heartburn and indigestion are still proving a problem, prop up the head of your bed slightly, so that the upper body is higher than the stomach. This can help reduce acid reflux when sleeping, as gravity keeps the acid in the stomach.

改进意见：倘若为了防止胃酸倒流还有帮助消化，而坚持用“左侧侧卧睡姿”来睡觉，专家建议我们可以适度抬高我们的床头一侧，为此，我们的上半身就会稍稍高些，既能减轻法令纹的压力也能达到防止胃酸倒流的目的。

The corpse is well known to aggravate snoring

THE CORPSE

平躺睡姿，俗称：尸体睡姿

GOOD FOR: Arthritis

优点：对关节炎有好处

BAD FOR: Asthma, snoring, sleep apnoea, heart health

缺点：容易打呼噜、哮喘甚至呼吸暂停

WHAT THE EXPERTS SAY: Sleeping on your back is a good option for those who suffer from arthritis and joint pain, says Sammy Margo, chartered physiotherapist and author of the Good Sleep Guide. This is because sleeping on your back distributes weight evenly throughout the body, without putting strain on any specific area. However, the same sleep position is well known to aggravate snoring. In this position, the muscles in the jaw and tongue are relaxed, and the jaw and throat sag under the influence of gravity.

专家意见：脸朝上平躺对于那些患“关节炎”的人有缓解疼痛的好处。这是由于“平躺”可以分解身体体重给身体每一部分带来的压力，舒缓局部位置带来的疼痛。但是，这种睡姿可以让你的呼噜打得“一发不可收拾”，因为这种睡姿可以让您的下巴以及舌头的肌肉彻底放松，打呼噜也就是很自然的事情了。

ACTION: If this is your favourite sleeping position, then make sure you invest in a firm pillow, says Dominic Cheetham, a chiropractor from London. A lack of support for the neck and upper spine can cause tension in the muscles of the neck and shoulders, resulting in pain.‘For those who snore only when sleeping on their back, placing a pillow under their upper back may encourage them to change sleeping position and shift onto their side or front,’ says Dr Shneerson.

改进意见：可将一个软硬度可调整的枕头垫在缺少支撑的部位，比如：脖子、脊柱等，可养可以缓解疼痛。对于那些一平躺就打呼噜的人来说，他们可以将枕头垫在上背部，这样可以“迫使”他们在睡觉的时候调整睡姿。

The foetal position can help repair wear and tear in the back

FOETAL POSITION

胎儿睡姿

GOOD FOR: Lower back pain

优点：减轻背部疼痛

BAD FOR: Neck pain, headaches

缺点：引发脖子疼痛和头痛

WHAT THE EXPERTS SAY: This is the most common sleeping position in the UK, with three in four of us sleeping on our side with our legs drawn up towards our chest. Sleeping like this can help repair wear and tear in the back.

专家意见：这种俗称“胎儿睡姿”是在英国最普遍的睡姿，其中每4个人就有3个人使用这种睡姿睡觉。这种睡姿可以减轻背部疼痛。

ACTION: Finding a pillow that properly fills the gap between the shoulders and the neck will help to prevent any neck strain or headaches.

改进方法：找一个枕头填充肩膀以及脖子之间的空隙，这样可以减轻脖子以及头疼的趋势。

Physical touch even while asleep can reduce feelings of stress

拥抱入睡

SPOONING

GOOD FOR: Reducing stress

优点：减轻压力

BAD FOR: Causing aches and pains

缺点：制造疼痛

WHAT THE EXPERTS SAY: Lying in each other’s arms can certainly boost the strength of a relationship, and a study conducted by American neuroscientist and psychologist Dr James Coan found that physical touch, even while sleeping, can reduce feelings of stress in both men and women.

专家意见：情侣间或者夫妻间拥抱入睡可以增进两人的感情。

ACTION: When sharing a bed with a partner, it is important to be selfish about your sleeping arrangements. Find a good starting position that is comfortable for you, even if this means putting distance between the two of you, says Sammy Margo.Couples may also differ in their mattress preferences and needs, as people of varying weights and builds require different types, says Dominic Cheetham.This can be solved by purchasing two different mattresses (firm and soft, for example) that can then be zipped together.

改进方法：当与伴侣分享同一铺床的时候，睡姿的不同也会影响双方的健康。因为人的身体在时间的累积中是处于不断变化的趋势的，而且一旦入睡，寻找一个自己感觉舒服的姿势入睡十分关键。专家建议，由于两人需求不同，可以买两款床垫（软硬要求有区别）然后将床垫缝纫在一起。