睡眠姿势如何影响健康
Sleep is usually associated with the most comfortable sleeping position to fall asleep. Through all night, you may change your sleep position at least 20-60 times.
睡觉通常都以自己最舒适的姿势入睡，但在睡眠过程中并不是固定不变的，实际上一整夜里，你可能已变动至少20至60次。
Literally, sleeping position reveals a person’s character. This is because, while we sleep we cannot control our mind to set our sleeping positions. It is indeed spontaneous which the best way to reflect our character is.
我们都知道不同的睡姿能揭晓人的性格，因为睡姿是受意识控制极少的下意识动作，所以它所传达的信息很少具有欺骗性，最能反映人的心理状态。哪你可否知道不同的睡姿也影响自己我们的健康？
Studies have revealed that there are four common types of sleeping positions including supine position, freefall position, left and right side lying positions. For some sufferers require specific sleeping position, otherwise, it would not only affect the quality of sleep, but also worsen the illness.
人的睡姿可分为四大类：仰卧、俯卧、左侧卧及右侧卧。虽说睡姿为求舒服，但对于某些疾病的人需要注重正确的睡眠姿势，否则不但会影响睡眠质量，还会加重病情。以下是医学家分析出的四大睡姿的优缺点，你可根据自己的身体状况，选出适合的睡姿。
1. Supine Position
1. 仰卧
About 60% people choose supine position, which is a position highly recommended by doctors.
全球有60%的人选择仰卧睡姿，这也是医生推荐的最佳大众睡姿。
Advantages: No pressure towards organs of the body, maintain physiological natural spine, avoid bending and injuries.
优点：不压迫身体脏腑器官，可使脊椎保持自然地生理弯曲，并可避免侧弯，减少脊椎病变发生。
Disadvantages: Sticking out the tongue, blocked breathing. People who sleep in this position are difficult to breathe when they unconsciously put their hand on the chest, causing pressure on the heart and lungs. Potential for having nightmares.
缺点：容易导致舌根下坠，阻塞呼吸。仰卧使人容易产生胸闷，有时候还会不自觉的把手放在胸前，使心肺受压，容易做恶梦。
Not suitable: People who suffer from snoring and respiratory problems.
不适宜人群：打鼾和有呼吸道疾病的人。
2. Prone Positions
2. 俯卧
5% of people choose the prone sleep position is considered the worst sleeping position. But, it is sleep habit for the majority of animals on the planet.
全球有5%的人选择俯卧，即趴着睡觉，是被认为最不好的睡姿。但，恰恰是地球上大部分的动物所采取的共同睡姿；只有人类是肚皮朝天睡得。
Advantages: Doctors pointed out sleep in this position will feel safe and able to reduce the coldness of the stomach abdomen.
优点：医生指出，采用这种睡姿的人睡觉时会感到安全，也有助于口腔异物的排出；同时对腰椎有毛病的人有好处，肚子着凉的机会大大减少。
Disadvantages: This position can give pressure on the rib, part of the abdomen, heart and lungs which can affect breathing. Furthermore, it will increase the heart load and lumbar curvature. In addition, the head will turn only to one side which cause cervical muscle damage.
缺点：俯卧时，全身重量压在肋骨和腹部，压迫心脏和肺部，影响呼吸，加重心脏负荷。还会增加腰椎弧度，导致脊椎后方的小关节受压。另外，颈部向侧面扭转使得头部歪向一边，容易造成颈肌受损。
Not suitable: Heart disease sufferer, high blood pressure and cerebral thrombosis.
不适宜人群：患有心脏病、高血压、脑血栓的人。
3. Left Side Position
3. 左侧卧
Doctors believe that this sleeping position is easy to tossing and turning. Medical survey found that the human heart located on the left side of the body. The possibility of heart disease is 70% lower than the right side sleeper.
医生认为，这种睡姿容易让人在睡觉时翻来覆去，产生不稳定的睡眠。经医学调查统计发现，由于人体心脏位处于身体左侧，患上心脏病的发病率比习惯右侧卧的人群要低70%以上。
Advantages: Left lying, leg slightly bent enable the body to relax and help eliminate fatigue, less pressure on the heart and difficulty of getting the disease.
优点：左侧卧，双腿微曲能使全身放松，帮助消除疲劳。轻度压迫使心脏功能受到锻炼，更不易患病。
Disadvantages: Stomach leads to the duodenum and small intestine will export to the left. Pressure will happen to the gastrointestinal system and exposed to gastric disease.
缺点：胃通向十二指肠、小肠向大唱的出口都在左侧，所以胃肠受到压迫，胃排空减慢。
Suitable: people who are esophageal reflux, digestive dysfunction patients, to reduce the risk of gastric acid reflux. Good for healing liver disease and choice by pregnant women in order to reduce pressure on the uterus and relieve the spine.
适宜人群：食管回流，消化功能障碍的患者，使胃酸数量倒流的机会减低。肝病患者，有利于康复。孕妇左侧卧以解除妊娠子宫对脊柱前方大血管的压迫。
Not Suitable: People who are suffering from stomach problems, acute liver disease and gallstones symptom.
不适宜人群：患有胃病、急性肝病、胆结石的人。
4. Right Side Position
4. 右侧卧
Globally, 25% of the people choose right side when sleeping.
全球有25%的人在睡觉时会朝向右侧。
Advantages: It does not oppress the heart when sleeping and feel like sleeping with a sense of stability. This sleep position will increase the intake of air which is good for blood circulation.
优点：不会压迫心脏，睡眠有稳定感。右侧卧时，双肺空气吸入量最多，而人体需要的氧经气体交换后是靠血液来运输的。
Disadvantages: Influence of the right lung movement, simultaneous pressures in the right upper quadrant of the vital organs can affect blood flow. In addition, it makes the spine lose natural physiological and not conducive to relax. In the long-term it causes spinal damage.
缺点：影响右侧肺部运动；同时受压的右上腹的重要器官会影响血流。它使脊椎失去自然地生理弯曲，使腰背肌肉处于过度牵拉的装填，不利于放松休息；又会使脊椎产生侧向弯曲，长期固定于这种睡姿就可能引起脊椎病变。
Suitable: Patients with gastric symptoms which help digestion running smoothly from top to bottom.
适宜的人群：胃病患者，有利于消化岛内食物由上到下的顺畅运行。
Not suitable: Emphysema sufferer.
不适宜人群：肺气肿的人
The Best Sleeping Position
最佳睡眠姿势
According to Chinese medical, the best sleeping position is the right side position and bent slightly your leg. The heart to be positioned higher than the liver good for blood circulation, digestion and absorption. At this time the body gets sufficient rest and oxygen.
在中医学角度，比较健康的睡姿是右侧卧，双脚微曲。这样心脏处于高位不受迫，肝脏处于低位，供血较好，利于新陈代谢；而胃内食物借重力作用，朝十二指肠推进，可促进消化吸收。同时，全身处于放松状态，呼吸均和、气血顺畅、心跳减慢、大脑、心肺、肠胃和肌肉骨骼得到充分的休息和氧气。
A spokesman of the American Physical Therapy Association said that supine position sleepers tend to put pressure on the waist and leg muscles. Thus making waist discomfort, it feels more apparent and sensitive particularly to those who have bad spinal condition. Therefore, consider alleviate back pain when sleeping on your side by placing a pillow between your knees is recommended.
美国物理治疗协会发言人则表示，人在仰卧时腿部放松，但腰部与腿部的肌肉长时间保持紧张，导致腰部不适，尤其是脊椎不好的人更为敏感。此时，可以在膝盖下方垫一个枕头，以保护脊椎关节。而侧卧时，子追呈弓形，受压力较低，但是最好使腿部微弯曲以保证脊椎和头保持一条直线上，使腰部与腿部的肌肉得到充分的放松。
By: Asikin & Pek Yeng
