IF YOU HAVE … HEARTBURN AND REFLUX
Lie down on the left side.
“Thus, the internal organs exert less pressure on the lower esophageal sphincter,” explains sleep specialist PriyankaYadav of Life Center in New Jersey. The sphincter is the hatch responsible for preventing the acidity of the stomach from returning to the throat. If pressed, it does not close properly – and there is heartburn. The arms should be in front of the body, with the knees slightly folded. Keeping your head taller than your feet is also important. But do not kid yourself by raising the height of the pillow. ”The trunk also needs to be level. One tip is to put the feet at the head of the bed so that it gets higher, “explains by the doctor.
IF YOU HAVE … BACK PAIN
Lie on your side.Bend your knees with a firm pillow between them.
“This way, the muscles are stretched, and the natural spaces between one vertebra and another are enlarged.Relieving compression on the nerves that pass in the region and that cause the painful sensation,” explains the neurosurgeon Paulo Porto Melo, who collaborates with the Department of Neurosurgery, University of Saint Louis, USA. Also, the spine is all aligned, avoiding any imbalance. The arms should be relaxed at the front. You may have trouble sleeping this way the first time, but it’s worth insisting.
IF YOU HAVE … NASAL CONGESTION
Lie on your side.
Whenever you are congested, because of allergy, sinusitis or cold, avoid standing on your back with your belly up because you will end up with your mouth open and, worse, snore like a truck. Not to mention that the oral cavity is dry, causing cough. Lie on your side with an extra pillow, so the head gets taller and lets gravity do its work by pulling the mucus down, out of the nose. The arms will require additional support, which is solved by hugging a pillow.
IF YOU HAVE … SHOULDER PAIN
Lie on your side, in the “hug” pose.
Do not tuck your lower arm under your head when lying on its side – this squeezes the web of nerves between your shoulder, arm, and hand. ”It’s like sleeping 10 kg on the shoulder,” says Robert S. Rosenberg, medical director of the Prescott Valley Sleep Disorders Center in Arizona, USA. ”If you go to sleep on your side, do not lean on your sore shoulder. Embrace a soft pillow to give you support, “guides the neurosurgeon Adriano Scaff, of the Specialized Center in Column and Pain, in RibeirãoPreto, in the interior of São Paulo. ”Lying on your back with mattress for shoulder and neck painis also appropriate.”