The worst sleeping position is sleeping on your back, experts say

 

Experts say side sleeping is probably the better way to sleep. — Dreamstime/TNS

Most people spend a third of their lives either asleep or resting, according to the Sleep Foundation.

During sleep, the body recharges and repairs itself.

And a good night’s sleep often can be determined by what position you are lying in bed.

Back-sleepers beware.

“I know many people find it to be comfortable, because they’re not putting weight on their joints,” says Dr Lois Krahn, a Mayo Clinic sleep specialist.

But experts say sleeping on your back is actually the worst sleeping position, especially if you have sleep apnea.

“Sleeping on the back means that your tongue and jaw can fall down and crowd your airway. And many people snore more on their back,” says Dr Krahn.

Sleeping on your stomach helps keep the airway open, but it can put a strain on your spine and neck.“There’s a host of evidence overall suggesting that probably sleeping on the side is better,” says Dr. Virend Somers, a cardiologist and director of the sleep facility within Mayo Clinic’s Center for Clinical and Translational Science.

Side sleeping helps prevent the airway from collapsing and can reduce snoring.

“And so, all in all, sleeping on the side – perhaps with their head slightly elevated as long as that’s comfortable – is a good way to sleep,” says Dr Krahn.

Side sleeping is also recommended during pregnancy, especially the last trimester.

And sleeping on the left side is best because it keeps pressure off internal organs and promotes healthy blood flow.

“When you are in that third trimester of pregnancy and when you sleep on your back, the uterus is compressing your inferior vena cava (the largest vein in the body).

“It’s compressing the arterial system,” says Dr Somers.

Sleeping on your side also is considered by the Sleep Foundation as the best for people with neck and back pain, especially if you place a small pillow between your knees.

“Because if you don’t have a pillow between your knees, that stress of sleeping on the side pulls on your hip and can cause some issues,” says Dr Somers. – Mayo Clinic News Network/Tribune News Service

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Sleeping soundly

MANY Malaysians suffer from one or more sleeping problems in their lifetimes. Blame it on stress which keeps your mind active, but many other factors may disrupt your slumber. These include an irregular sleep schedule, poor sleeping habits, illnesses and pain, certain medications and sleep disorders.

Are you getting enough sleep?

A good night’s sleep is not a luxury. It is a necessity as it allows your body and mind to recharge and recover from exertion. The average adult needs between seven to nine hours of sleep a day.

There are many reasons you should call it an early night. These include boosting your concentration, improving athletic performance, promoting skin health, enhancing your mood, relieving stress, regulating blood pressure, strengthening immunity and maintaining a healthy weight.

A few hours of sleep loss each night puts a major damper on your quality of life beyond daytime drowsiness. Regularly skimping on sleep can have cumulative impacts, which can be far more severe than you thought. It can interfere with your cognitive abilities and eventually cause reduced concentration, impaired memory and anxiety. Being sleep-deprived will put you at an increased risk of cardiovascular diseases, obesity and diabetes.

How to sleep better?

Synthetic sleeping pills may seem like a quick band-aid. They can help you fall asleep but can cause several side effects including prolonged drowsiness the next day, nausea and dry mouth. Other risks include drug dependence, withdrawal symptoms and rebound insomnia.

For a sustainable solution, consider trying herbal remedies to calm your racing thoughts and ease into restful sleep. Unlike synthetic pills, these herbs are nonhabit forming and do not cause any unpleasant side effects.

Sedating herbs like Chinese dates, passion flowers, hop and valerian root have been used since ancient times to promote tranquillity and improve sleep. These herbs work by increasing the levels and activity of gamma-aminobutyric acid (GABA), a chemical messenger which reduces the activity of the neurons in the brain and central nervous system, helping your body and mind to relax and sleep. Together, they may help you fall asleep faster, reduce night-time awakenings and sleep for longer.

Getting adequate sleep is essential for your health and well-being. Nonetheless, the quality of your sleep is just as important. Sleep better and start each day afresh and energised.

This informational article is brought to you by Vitahealth. PressReader.com | Sleep­ing soundly

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One new teen-mom every day in Malaysia

With teenagers becoming more sexually active, doctors are sounding the alarm over the rising number of pregnancies. Experts are urging concrete measures, including proper sex education and a wide range of sexual reproductive health services for teenagers.

KLANG: More Malaysian teenage girls are getting pregnant, with a major hospital recording at least one case every day.

According to Dr Mohamad Farouk Abdullah, senior consultant and head of Obstetrics and Gynaecology at the Tengku Ampuan Rahimah Hospital here, about 14% of the 12,000 babies delivered annually at the hospital were by teenage mothers with many of them unwed.

“We thought such numbers of teen pregnancies were only in Klang, but I am also hearing of similar scenarios in the other six specialist hospitals in Selangor,” he added.

“The youngest girl to give birth at our hospital was a 12-year-old girl,” Dr Mohamad Farouk said at the “Pregnant by Choice, Not by Chance or Force” seminar. It was organised by the hospital in conjunction with its Family Planning month.

The Health Ministry recorded 18,652 births by girls below the age of 19 last year compared with 5,962 in the second half of 2010.

Tengku Ampuan Rahimah Hospital's medical social welfare officer Nurul Azira Mahamad Jafar said she had been handling at least one case of an unwed mother every working day of this year.

“The highest number of referrals I have had in a day so far was 14. These are our children who are pregnant in their teens,” said Nurul Azira, who has been handling cases of unwed mothers as well as rape and sex abuse victims at the hospital for the past six years.

Most of the pregnant girls are referred to the hospital by clinics.

This is because teenage pregnancies are considered “high-risk cases”. A teenager is twice more likely to die from pregnancy or childbirth complications than women in their 20s.

Most of the girls come to the hospital complaining of discomfort such as stomachache and spotting.

As part of the hospital's protocol, the doctors screen them for pregnancy and once confirmed, they would be admitted and the family notified.

It is also part of the hospital's policy to provide antenatal care and treatment to them, regardless of their marital status.

Nurul Azira said pregnant teenage girls under 18 and their babies were protected under the Child Act 2001 and would be referred to the Social Welfare Department.

In most cases, the girls became pregnant because they were in relationships and had consensual sex.

“They are also from broken homes and low-income families. Some are runaways,” she said.

“We have to establish rapport with these girls. Out of fear, they won't even confide in their family, so we need to gain their trust to be able to get their family's contact details,” said Nurul Azira.

She said many parents expressed shame when told of their daughter's condition.

“They are afraid their neighbours will know,” she said. “There are also those who are numb to the fact because they feel they are unable to control their daughters.

“We will usually refer these girls and their parents to the department for counselling,” she added.

Nurul Azira said if the parents were unable to take care of the unwed mothers and babies, they could surrender them to the department.

She cited the case of a 13-year-old girl, who gave birth at the hospital recently.

“Her parents said they could not ensure that the girl would not get pregnant again as the father of the child was still living in the same community,” said Nurul Azira.

“So the parents agreed to the girl and her baby being sent to a department home.”
  
By IVY SOON newsdesk@thestar.com.my/Asian News Network

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