Dormir bem é uma das coisas mais importantes para recuperar a energia e ajudar no bom funcionamento do organismo. Além de dormir no mínimo 8 horas por dia, o sono deve ser de qualidade e sem interrupções. Fora isso, a posição para dormir interfere bastante na qualidade do sono e na postura. Veja abaixo qual é a posição mais saudável para dormir e qual deve ser evitada.
A posição mais saudável para dormir
A melhor posição para dormir deve levar em conta alguns pontos. Deve promover conforto, boa circulação sanguínea e boa condição postural. Tudo isso ajuda a promover uma noite de sono tranquilo e sem prejuízos à saúde.
Levando isso em consideração, a posição mais saudável para dormir é a de lado com a coluna alinhada. Para evitar o desconforto com os braços pode-se também optar por abraçar um travesseiro favorecendo o suporte aos ombros. Vale lembrar que o travesseiro onde a cabeça fica encostada não pode ser muito alto para não elevar demais a cabeça. O ideal é testar o travesseiro antes de comprar e observar se ele fica na altura ideal, ou seja, o pescoço tem que estar alinhada com a coluna.
Fora isso, é importante manter um travesseiro fino entre as pernas. Isso ajuda a evitar atritos entre os joelhos e os calcanhares.
Dica: Já existe no mercado o, travesseiro de corpo, que ajuda no posicionamento adequado do corpo, principalmente para quem gosta de dormir de lado.
Posições para evitar
Existem algumas posições que são contraindicadas. Uma delas é dormir com a barriga pra baixo, na posição de bruços (decúbito ventral), principalmente no caso das pessoas que sofrem de problemas na coluna cervical. Muitas vezes esta é a causa das tensões musculares e dores de cabeça. As vértebras permanecem em estado de torção e as articulações estão no seu limite de amplitude, provocando mais dor ainda.
Dormir de barriga para baixo (decúbito ventral) ou encolhido, na posição fetal, pode parecer confortável mas, a longo prazo, é prejudicial.
Caso, tenha dificuldade de mudar os hábitos nocivos à coluna, tente variar colocando um travesseiro debaixo do abdômen. Ou deite de barriga para cima (decúbito dorsal) de 10 a 20 minutos antes de dormir na posição de costume; e vá aumentando este tempo todas as noites; ao acordar de bruços, durante à noite, volte para a posição de barriga para cima ( decúbito dorsal). Isso ajuda a quebrar o padrão e abandonar o decúbito ventral em favor do dorsal. Sua coluna vai agradecer!
Outra dica a se evitar é dormir sem travesseiro. A falta do travesseiro favorece o desalinhamento da coluna como um todo e provoca dores, principalmente, na coluna cervical, ombros, quadril entre outros.
O que fazer quando acordar com dores no corpo?
Acordar com dores no corpo não é normal. Isso pode significar que você não está dormindo numa posição adequada. Pois, deve estar sobrecarregando ou tensionando alguma parte do corpo durante à noite. Tente avaliar a forma como você está posicionado ao acordar. Em alguns casos, a fisioterapia e a reeducação postural pode ser uma boa aliada para corrigir efeitos da má postura. Isso é fundamental para quem não consegue mudar alguns hábitos nocivos durante o sono.
Outras dicas para ter uma boa noite de sono
– Desligue o celular pelo menos duas horas antes de deitar. A luz emitida pelo aparelho faz com que nosso cérebro se mantenha ligado. Por isso, é fundamental desligar todos os dispositivos para que o corpo entenda que é hora de dormir;
– Não faça refeições pesadas próximo da hora de dormir. O mesmo vale para exercícios físicos. Eles são muito bem vindos, mas evite treinos pesados antes de se deitar;
– Tome um banho morno e uma bebida relaxante antes de se deitar. Nada de estimulantes, como bebidas com cafeína. Isso vale inclusive para alguns chás de saquinho que contém essa substância em sua composição;
– Não deite se estiver sem sono. Isso pode aumentar a ansiedade e gerar insônia. Caso não consiga dormir, opte por ler um livro, fazer exercícios respiratórios ou até mesmo meditar. Para evitar a insônia, tente manter uma rotina para dormir e acordar sempre nos mesmos horários.
Acesse nosso site: www.soniatakara.com.br, para saber mais sobre nossos serviços. Qualquer dúvida, entre em contato conosco por telefone 11 4777-9311.
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