Sleeping Positions: Pros & Cons

Sleeping on your back The pros: This position is great for balancing out your body weight and keeping your internal organs aligned. Just be sure to keep a pillow under your knees to help maintain proper alignment of your back. The cons: Not the best position for snorers, since this may make their snoring worse! For side and stomach positions, keep reading. Sleeping on your side The pros: Lying on your side in the fetal position with your knees bent and a pillow between your legs is said to take stress off your back. What’s important is that you use a pillow that will keep your head in a neutral position so that your head won’t drop and affect your posture. And did you know that sleeping on your left side reduces heartburn pain and is best when you’re pregnant since it increases blood and nutrient flow to your baby?! The cons: You’re in luck — there aren’t really any since this position follows the natural curvature of the spine. Sleeping on your stomach The pros: If you have lower back pain, occasionally sleeping on your stomach can relieve pressure on your disc spaces. I know if I’ve been leaning over all day, falling asleep like this feels fantastic since it resembles the cobra yoga position (lots of pillows required!). And it’s been rumored that sleeping on your stomach can lower your blood pressure as well, but we’re waiting for some more concrete evidence on this. The cons: Sleeping on your stomach is a big no-no. Sleeping on your stomach flattens the natural curve in the lower back and keeps your head turned to one side all night, which distorts the alignment of the spine in your neck. This position can also exert unnecessary pressure on your nerves which will cause pins and needles when you wake up. And your breasts won’t like this position, either! image image

Advertisements

Bedtime Bath Recipe

Do you struggle to wind down at night? Does it take you a while to get comfortable in bed, or to feel relaxed and ready for sleep? Are the muscles in your shoulders and back feeling tight and tense by the end of the day?

How does a nice, hot bath sound to remedy all that? Uh, yeah. My guess is it’s been a while since your last bath time, right?

A bedtime bath is by far one of the most therapeutic tools you can have in establishing healthy sleep patterns. Taking time to yourself to relax in warm, soothing water is great as it is, but if you really want to turn your bath into a sleep-boosting, stress-busting, muscle-relaxing miracle worker of a sleep remedy, this is how it’s done.

(Oh, and YES—this works for calming the kids down at night, too!)

You’ll need just two simple key ingredients: epsom salts and baking soda.

Epsom salts, made of magnesium sulphate, are an old-fashioned remedy for soothing tired, aching muscles.

Magnesium is a natural muscle relaxant; it accomplishes this by moving calcium out of the muscles, and back into the bloodstream where it can be mobilized elsewhere. It’s also a critical nutrient to your body’s glucose metabolism—magnesium helps to regulate blood sugar by assisting cells in producing energy from glucose.

What does that all have to do with sleep? Well, releasing muscle tension is a key element in allowing the body to initiate the relaxation response (think, the opposite of the stress response), which is necessary for sleep. And because the metabolism-supportive benefits of magnesium help to produce cellular energy, your blood sugar can be better stabilized—this is essential for maintaining balanced hormonal levels that help you sleep.

Your body can absorb this magnesium from epsom salts quite efficiently, so epsom salt baths are an excellent way to supplement the calmative mineral. And epsom salts also serve to provide a gentle, effective detox bath. 

Sleep benefits of baking soda
Baking soda added to an epsom salt bath is another powerful sleep aid. That’s because it supplements the body with extra CO2 to be absorbed. Did you know that C02 is one of the most important chemicals in your body? It supports healthy cellular energy production—which in turn promotes healthy sleep and keeps stress hormones at bay.

Your sleep cycles are designed to maintain CO2 levels during the night. In REM sleep, breathing is shallow and inhibited, and CO2 levels rise. The naturally-restful deep sleep stages allow for a greater production of CO2, which allows for cellular repairs to take place as stem cells multiply and mitochondrial energy is supported with lots of that good CO2.

So here’s a recipe for the ultimate in bedtime relaxation:

Bath Recipe it’s to be used in a regular-sized full bath tub filled.

Ingredients
2-4 cups (or more) epsom salts
1 cup baking soda
image

For aromatherapy:
Essential oils or dried herbs of your choosing. Chamomile (oil; dried) and lavender (oil;dried) are excellent sleep-promoting choices.

If you aren’t noticing a muscle-relaxing effect from the epsom salts, increase the amount until you do. Some people need as much as 4 pounds of epsom salts in their bath! As your body’s magnesium stores become replenished, you will find that you’ll need less epsom salt as time goes on. Generally, a good maintenance dose is about 2 cups of epsom salts, when used in a full bath for at least 20-40 minutes.  
image

Peaceful Beauty Sleep Recipe

Before bedtime, mix up this atomizer spray and you will help the kids and yourself sleep easy tonight!  As an added bonus, your house will smell like a spa at night and when you wake up.

Bedtime Sleep Easy Atomizer Spray:

5 drops lavender
3 Tea tree
3 Eucalyptus
4 oz of purified water

Mix well in atomizer bottle and spray into the air to help soothe and calm at bedtime.  This is a great recipe especially for the kids room, too.   This will clear the air of allergies caused by airborne viruses and bacteria and at the same time provides them with a soothing and calm feeling to sleep easy.  Enjoy or should I say good night….sleep peacefully!

sleep

 

About the Author:

Beauty Writer & Lifestyle Blogger April M. Monterrosa is a Proud Latina from San Antonio, Texas, a Military wife, the mama of a dachshund, a licensed Cosmetologist of 18 years, Owner of The Lil Spa Room, & a Nuskin Skin Care Distributor. With beauty & blogging being such passions, Shine Beautifully was born. Shine Beautifully will feature beauty tips, home remedies, quotes, poetry, recipes, personal stories, travel adventures, & an array of other topics. Don’t forget to subscribe!

Sleepy Spa Sheets

Long day at work? Nothing like slipping into your cozy bed and getting under all your comfy blankets. But why not take it a step further and spa proof your sheets. Try purchasing some Egyptian cotton sheets or softer cotton thread sheets. There is a line called The Spalena Collection at Costco that is pretty reasonably priced. After washing your new sheets,  on the rinse cycle give them a soak before letting the rinse continue. Soak them in Downy Lavender Vanilla  fabric softener for about 30 minutes. When the rinsing cycle is over and they are ready for the dryer, add a few sheets of Downy Lavender Vanilla fabric softener sheets. Do this right before bedtime, so when you sheets are dry and warm, not only will your bed feel extra cozy, the warmth of the sheets will relax your body, and your bedroom will be infused with the lavender vanilla aromatherapy from the fabric softener and sheets.

  •  Lavender Aromatherapy promotes relaxation.
  • Vanilla Aromatherapy promotes stress relief.
  • Both combined can induce a tranquilizing effect that can help promote sleep.

Downy lavender vanilla

lavender vanilla

Downy sheets