哪种睡姿最健康？四种睡姿利弊大PK The best positions in bed revealed: Why curling up when you sleep is ruining your health

奔波劳碌了一整天，把自己蜷缩在床上美美地睡上一觉，或者进门踢掉高跟鞋，整个人趴在床上不动弹，昏昏沉沉地睡过去。这些睡姿其实都对身体不利。怎么才算真的睡了个好觉？来看看专家为我们分析睡姿利弊。

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

找到最舒适的睡姿也许很困难，可能你一连几个小时都在辗转反侧。

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

如今有研究显示，有一些睡姿是应该避免的，因为它们对健康有害。

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.

每日邮报网站女性专栏为我们列出了人们最爱采用的四种睡姿，以及这些睡姿对人们的整体健康的利害影响。

CURLING UP IN THE FOETAL POSITION

婴儿般的蜷缩睡姿

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.

就职于悉尼“我的睡眠教练”机构的睡眠教练伊琳娜-温内尔说，人们应避免如婴儿般蜷缩入睡，这对健康有害。

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

她说：“我们也许没有意识到身体正处于‘战斗还是逃避’姿势。”

'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.'

“如果我们以这种睡姿入睡，我们也许在向神经系统传递信号，表示我们正处于‘战斗还是逃避’的状态，这样入睡并不安全。”

She recommends sleeping with an open posture instead as it helps to open up the lung area, allowing people to take deep breaths.

她建议人们以舒展的身姿入睡，这有助于敞开肺部，进行深呼吸。

SLEEPING ON YOUR SIDE

侧卧

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

欧立希博士认为，侧卧是比较好的睡姿之一。

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

他建议人们不仅头部要枕枕头，侧身也放一个枕头用来支撑身体。

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

他说：“从身体结构、神经和肌肉、以及通风的角度来看，侧卧对身体更好。”

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

“考虑到食道与胃部的连接位置，侧卧也更有助于消化吸收，特别是左侧卧。”

LYING ON YOUR STOMACH

俯卧

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.

根据《妇女健康》报道，罗恩-欧立希在其所著的《更轻松的生活》一书中告诉了人们应采用和应避免的睡姿。

'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.

他说：“俯卧是最差的睡姿。这会使头颈部和下巴的肌肉处于紧张状态，让下颌关节过度劳累，还会扭伤下背部和骨盆。”

'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.'

“设想一下拧湿毛巾的过程，你在俯卧时肌肉和关节就在经历这种状态。俯卧还会使你呼吸受限。”

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

睡眠医学专家谢尔比-哈里斯是阿尔伯特-爱因斯坦医学院的一名教授，她也同意这种观点。

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

她告诉商业内幕网说，俯卧会给整个身体增加压力。

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

她说：“你醒来时可能身体发麻刺痛，还可能导致肌肉和关节疼痛。”

FALLING ASLEEP ON YOUR BACK

仰卧

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.

很多睡眠专家都说过，仰卧是最佳睡姿，这其中包括马克-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.

他告诉《芝加哥论坛报》说，人们仰卧时是想让头颈部和上胸部轻微抬高。

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

他说：“这能让肩膀和背部放松，也可以抑制胃酸反流（胃酸反流到食道）。”

英文来源：每日邮报

翻译&编辑：yaning