健康提示:固定睡姿也能讓你生病
由於當今社會的工作節奏越來越快、生活壓力逐漸增大，睡眠質量被當作一門“課題”擺在了我們的面前。據悉，人的一生中要花費三分之一用在睡覺上，我們也許意識到“睡眠時間”和“睡眠質量”對於我們的健康有至關重要的作用，但是我們卻忽略了一環，那就是“睡眠姿勢”也能誘發我們健康上的問題。而95%的人長年累月使用固定姿勢睡覺，他們未曾意識到“固定的睡姿”也能讓我們生病哦！
The recovery position can help reduce acid reflux and aid indigestion
RECOVERY POSITION
救援體味睡姿
GOOD FOR: Acid reflux
優點：防止胃酸倒流
BAD FOR: Wrinkles
缺點：極易產生皺紋
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.
專家意見：這種側臥的睡姿熟稱“救援體位”，因與醫療中緊急救治的姿勢相似而得名。這種姿勢可以適度減輕胃酸倒流的趨勢、以及可以防止消化不良。然而，這種姿勢會增加“法令紋”的壓力，使得臉部法令紋（從鼻子到側臉的紋路）的趨勢加深，法令紋又稱爲“笑紋”。
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.
改進意見：倘若爲了防止胃酸倒流還有幫助消化，而堅持用“左側側臥睡姿”來睡覺，專家建議我們可以適度擡高我們的牀頭一側，爲此，我們的上半身就會稍稍高些，既能減輕法令紋的壓力也能達到防止胃酸倒流的目的。
The corpse is well known to aggravate snoring
THE CORPSE
平躺睡姿，俗稱：屍體睡姿
GOOD FOR: Arthritis
優點：對關節炎有好處
BAD FOR: Asthma, snoring, sleep apnoea, heart health
缺點：容易打呼嚕、哮喘甚至呼吸暫停
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.
專家意見：臉朝上平躺對於那些患“關節炎”的人有緩解疼痛的好處。這是由於“平躺”可以分解身體體重給身體每一部分帶來的壓力，舒緩局部位置帶來的疼痛。但是，這種睡姿可以讓你的呼嚕打得“一發不可收拾”，因爲這種睡姿可以讓您的下巴以及舌頭的肌肉徹底放鬆，打呼嚕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.
改進意見：可將一個軟硬度可調整的枕頭墊在缺少支撐的部位，比如：脖子、脊柱等，可養可以緩解疼痛。對於那些一平躺就打呼嚕的人來說，他們可以將枕頭墊在上背部，這樣可以“迫使”他們在睡覺的時候調整睡姿。
The foetal position can help repair wear and tear in the back
FOETAL POSITION
胎兒睡姿
GOOD FOR: Lower back pain
優點：減輕背部疼痛
BAD FOR: Neck pain, headaches
缺點：引發脖子疼痛和頭痛
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.
專家意見：這種俗稱“胎兒睡姿”是在英國最普遍的睡姿，其中每4個人就有3個人使用這種睡姿睡覺。這種睡姿可以減輕背部疼痛。
ACTION: Finding a pillow that properly fills the gap between the shoulders and the neck will help to prevent any neck strain or headaches.
改進方法：找一個枕頭填充肩膀以及脖子之間的空隙，這樣可以減輕脖子以及頭疼的趨勢。
Physical touch even while asleep can reduce feelings of stress
擁抱入睡
SPOONING
GOOD FOR: Reducing stress
優點：減輕壓力
BAD FOR: Causing aches and pains
缺點：製造疼痛
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.
專家意見：情侶間或者夫妻間擁抱入睡可以增進兩人的感情。
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 les may also differ in their mattress preferences and needs, as people of varying weights and builds require different types, says Dominic can be solved by purchasing two different mattresses (firm and soft, for example) that can then be zipped together.
改進方法：當與伴侶分享同一鋪牀的時候，睡姿的不同也會影響雙方的健康。因爲人的身體在時間的累積中是處於不斷變化的趨勢的，而且一旦入睡，尋找一個自己感覺舒服的姿勢入睡十分關鍵。專家建議，由於兩人需求不同，可以買兩款牀墊（軟硬要求有區別）然後將牀墊縫紉在一起。
