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你的睡眠姿勢正確嗎
We spend a third of our lives asleep, yet while it's accepted that sleep is good for health, many people don't realise it's not just the quality and quantity of sleep that matters — it's also the position you adopt.
我們一生中三分之一的時間都在睡覺，雖然睡眠有利于健康的概念被廣泛接受，但是很多人并不知道優(yōu)質的睡眠不取決于質量和時間——也取決于你的睡姿。
FOETAL POSITION
胎兒式睡姿
This is the most common sleeping position in the UK. Sleeping like this can help repair wear and tear in the back.
專家意見：這種睡姿在英國最為普遍，它有助于緩解背部勞累。
Experts advise that sleeping in the foetal position is ideal, as curling the body inwards opens up the back, reducing pressure on the discs and boosting repair.
專家建議說胎兒睡姿是理想型睡姿，將身體向內蜷曲解放了背部，減輕了椎間盤所承受的壓力，從而加速修復過程。
However, it is important to ensure that your pillow is not too high or too low, as this can strain the muscles and nerves in the neck, leading to head and neck pain in the morning.
不過，確保你的枕頭高度恰當十分重要，因為過高或過低都會使背部肌肉和神經(jīng)緊張，導致早上起床后頭部和背部疼痛。
ACTION: Finding a pillow that properly fills the gap between the shoulders and the neck will help to prevent any neck strain or headaches. Get your partner to lie in this position and look at their spine and neck — they should be in a straight line. A pillow propped between the knees can help to keep the spine in alignment and prevent unwanted twisting of the hips and pelvis.
支招：找一個剛好能填滿肩膀和脖子之間空隙的枕頭，這有助于幫你趕走頸部勞損和頭痛。讓你的伴侶以此睡姿躺好，觀察他們的脊柱和頸部——它們應當是在同一直線上。在兩膝之間的放置一個枕頭，這樣有助于保持脊柱筆直，并防止不利健康的臀部與盆骨的彎曲。
SPOONING
擁抱睡姿
Lying in each other's arms can certainly boost the strength of a relationship, and a study found that physical touch, even while sleeping, can reduce feelings of stress in both men and women.
專家意見：躺在彼此臂彎中顯然可以增進感情;而除此之外，研究還表明，不論男女，即使是在睡覺時，彼此身體上的接觸也可以減輕壓力。
However, this position can mean you are forcing your body into a position that can exacerbate existing aches and strains in the joints and muscles.
不過，此睡姿意味著你必須強迫自己的身體保持某一姿勢，這會加重已經(jīng)存在的關節(jié)和肌肉的疼痛與勞損。
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.
支招：當和伴侶同床共枕時，還是多為自己的睡眠想想吧，這聽起來很自私，卻尤為重要。就寢時快找個自己感覺舒服的睡姿吧，哪怕這可能會使你們兩之間產生距離。
RECOVERY POSITION
復原體位睡姿
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.
之所以被稱作復原體位睡姿，是因為它很像醫(yī)療急救中采用的姿勢，此姿勢有助于防止胃酸倒流，改善消化不良。
But though it could relieve a painful stomach, sleeping on your side could worsen wrinkles.
但是盡管有助于緩解胃痛，側睡可能會加重你的皺紋。
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.
支招：如果采用左側側臥睡，胃灼熱和消化不良卻仍是問題的話，那就稍稍抬高你的床頭，這樣你的上半身就會比胃部略高一些。因為重力可以讓胃酸流回胃里，所以這樣有助于在睡覺時防止胃酸倒流。
THE CORPSE
平躺睡姿
Many sleep experts point out that sleeping on your back is a good option for those who suffer from arthritis and joint pain. This is because sleeping on your back distributes weight evenly throughout the body, without putting strain on any specific area.
許多睡眠專家指出，對于飽受關節(jié)炎以及關節(jié)疼痛之苦的人來說，臉朝上平躺著睡覺是個不錯的選擇。這是因為平躺睡姿可以均勻分解身體各個部位的重量，不會讓任一部位感到壓力。。
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. This causes the throat to become narrower, producing air turbulence which leads to vibration and snoring.
不過，這種睡姿也是以加重打鼾而著名。采用此睡姿時，下巴和舌頭的肌肉處于放松狀態(tài)，在重力的影響下，下巴和喉嚨下垂，造成喉嚨變窄，空氣氣流過急， 導致振動和打鼾。
ACTION: If this is your favourite sleeping position, then make sure you invest in a firm pillow. 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.
支招：如果這是你最喜歡的睡姿，那就一定要買個硬枕頭。一旦頸部和脊柱上部缺乏支撐，便會導致頸部和肩部的肌肉緊張，并造成疼痛。對于那些只在平躺睡覺時才會打鼾的人，在腰部以上的部位墊個枕頭可以有助于他們改變睡姿，從而使其采用側臥或是俯臥。
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