Some of?themost serious?chronic?problems like heartburn and back pain can be?caused by?the wrong sleeping posture. Even though we?all know how important it?is?to?enjoy a?good night’s sleep, It’s not just about what feels comfy. It?should be?more about what’s best for our body. Sleeping is?taking over?or at least it?should be?a?huge part of?our lives?and here’s why we?should reconsider our sleeping habits.
一些非常嚴(yán)重的慢性問(wèn)題，如胃灼熱和背痛，可能是由錯(cuò)誤的睡眠姿勢(shì)造成的。盡管我們都知道晚上睡個(gè)好覺(jué)有多重要，但重要的不僅僅是舒服的感覺(jué)。更重要的應(yīng)該是什么對(duì)我們的身體最好。睡眠占據(jù)了我們的生活，至少它應(yīng)該成為我們生活中重要的一部分，這就是為什么我們應(yīng)該重新考慮我們的睡眠習(xí)慣。

Bright Side?found how some of?the problems we?face in?our waking lives mightbe?related to?the most common incorrect sleeping positions, like sleeping on?your belly or?on?your right side, and why.
Bright Side發(fā)現(xiàn)，我們?cè)诂F(xiàn)實(shí)生活中遇到的一些問(wèn)題可能與最常見(jiàn)的錯(cuò)誤睡姿有關(guān)，比如趴著睡或向右側(cè)睡，以及其原因。

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1. It?causes heartburn.
1.它會(huì)導(dǎo)致胃灼熱。

Lying flat, on your right, or straight on your back can cause a?problem called?GastroesophagealReflux Disease?(GERD) or?worsen this problem for anyone who’s experiencing?it. This happens when acid and the contents from the stomach rise into the esophagus.
平躺，向右躺，或者仰臥會(huì)導(dǎo)致胃食管反流病(GERD)，對(duì)任何有這種癥狀的人來(lái)說(shuō)，這些睡姿會(huì)使這種病加重。當(dāng)胃酸和胃液進(jìn)入食道時(shí)就會(huì)發(fā)生這種情況。

The valve that prevents acid from going back out of?the stomach area can not control the reflux because of?the gravity in?these positions and the contents of?the stomach are brought to?the bottom of?the esophagus, causing heartburn, distress, thetaste of?acid in?the mouth, bad breath, and sometimes even chestpain.
由于重力的作用以及胃液會(huì)進(jìn)入食道的底部，防止胃酸回到胃區(qū)的閥門(mén)無(wú)法控制反流，由此就會(huì)導(dǎo)致胃灼熱，痛苦，嘴里有酸酸的味道，口臭，有時(shí)甚至胸痛。

It's better?to:
最好是:

Sleep on?your left side and add an?incline at?the top of?your body.?This has been proven?to?help people who experience GERD episodes feel relief by?alleviating the heartburn. In?this sleeping position the stomach is?in?the proper position that forces the food to?stay in?the stomach and not leak out into the upper area of?the stomach and out of?the esophagus valve.
朝左側(cè)睡，并在身體頂部增加一個(gè)斜面。已有證明，左側(cè)臥可以幫助經(jīng)歷GERD發(fā)作的人通過(guò)減輕胃灼熱而感到輕松。在這種睡姿下，胃處于適當(dāng)?shù)奈恢茫仁故澄锪粼谖咐?，而不是從食道閥漏到胃的上部。

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2. It?is?bad for your spine andback.
2.它對(duì)你的脊椎和背部有害。

This sleeping posture is?related to?chronic?back pain,?according to?the experts. The pressure put on?your back and spine through the night in?this posture is?extreme，because most of?your weight is?held in?those body parts. The spine is?not set in?a?natural position and this is?why you might occasionally feel numb or?need to?stretch when you change positions.
專(zhuān)家表示，這種睡姿與慢性背痛有關(guān)。由于身體的大部分重量都?jí)涸诒巢亢图棺瞪?，所以整個(gè)晚上你的背部和脊椎承受的壓力是非常大的。脊柱沒(méi)有固定在一個(gè)自然的位置，這就是為什么當(dāng)你改變位置時(shí)你可能會(huì)偶爾感到麻木或需要伸展。

It's better?to:
最好是:

If?you can not fell asleep in?any other position, then you can?adjust this sleeping position?in?a?way that helps your spine curve naturally. Try placing 2?pillows under your body, one under your pelvisand，another one under your head. However, the best sleeping position to?reduce back pain is?to?do?the same thing while lying on?your back or?turning on?your side with a?pillow under your head and one between your legs.
如果你不能以任何其他姿勢(shì)入睡，那么你可以調(diào)整這種睡姿，在某種程度上它可以幫助你的脊椎自然彎曲。試著在身體下面放兩個(gè)枕頭，一個(gè)在骨盆下面，另一個(gè)在腦袋下面。然而，減輕背痛的最佳睡姿是仰臥或側(cè)臥，頭下放一個(gè)枕頭，兩腿之間夾一個(gè)枕頭。

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3. It?can cause?chronic?neckproblems.
3.它會(huì)導(dǎo)致慢性頸部問(wèn)題。

It?is?impossible to?breathe properly when sleeping on?your stomach if?you don't turn your neck to?the side.This sleeping position might lead to the development of?chronic neck problems, like herniated disks, because your head and spine are out of?alignment and your neck is?forced to?twist.
趴著睡的時(shí)候，如果你不把脖子轉(zhuǎn)向一邊，就不可能正常呼吸。這種睡姿可能會(huì)導(dǎo)致慢性頸部問(wèn)題，比如椎間盤(pán)突出，因?yàn)槟愕念^和脊椎不協(xié)調(diào)，你的脖子被迫扭曲。

The series of?bones in?the spinal cord are protected by?discs. A?constant poor sleeping position can damage the gelatinous parts of?those discs and lead to?chronic?pain.
脊髓中的一系列骨骼由椎間盤(pán)保護(hù)。持續(xù)的不良睡姿會(huì)損害椎間盤(pán)的膠質(zhì)部分，導(dǎo)致慢性疼痛。

It's better?to:
最好是:

Sleeping on?your back is?the most natural position for your entire body.? Doctors suggest?this position to?people undergoing?chronic?spinal pain from arthritis. It’s best t?sleep with a?small incline under your neck with a?foam pillow. You can also try a?pillow under each arm to?fully relieve your neck from the weight and pressure.
對(duì)我們整個(gè)身體而言，仰臥是最自然的睡姿。醫(yī)生建議患有關(guān)節(jié)炎引起的慢性脊椎疼痛的人采用這種姿勢(shì)。睡覺(jué)的時(shí)候最好在脖子下面墊一個(gè)泡沫枕頭，讓脖子下面有一個(gè)小斜坡。你也可以試著在每個(gè)胳膊下都放一個(gè)枕頭，這樣可以完全減輕脖子的重量和壓力。

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4. It?can cause facial wrinkles.
4.它會(huì)導(dǎo)致面部皺紋。

Sleeping with oneside of?your face on?the pillow is?unavoidable when sleepingon?your stomach or?on?your side.?Studies have shown?that this is?the worst thing you can do?to?your face since the pressure applied on?either side of?your facial skin can cause facial wrinkles over time.
當(dāng)你俯臥或側(cè)臥時(shí)，將臉的一側(cè)放在枕頭上睡覺(jué)是不可避免的。研究表明，這是對(duì)面部最糟糕的事情，因?yàn)殚L(zhǎng)此以往，施加在面部?jī)蓚?cè)的壓力會(huì)導(dǎo)致面部皺紋。

It's better?to:
最好是:

Sleeping on?your back is?the best solution in?order to?avoid wrinkles. Your face is?not pushed on?the pillow, your skin’s pores are able to?breathe, and you are avoiding pressure in?any way.
為了避免皺紋，仰臥是最好的解決方法。你的臉不會(huì)被壓在枕頭上，你的皮膚毛孔能夠呼吸，你正在以任何方式避免壓力。

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