Correct Sleeping Postures

Consider medical evidence related to worsening of the following problems due to supine sleep or sleeping on one's back.Asthma - (Ballard et al, 1991)Asthma and allergies in wheezing children - (Ponsonby et al, 2004)Asthma (nocturnal) - (D'Alonzo & Ciccolella, 1996)Back pain in pregnancy - (Fast & Hertz, 1992)*Bruxism and swallowing  - (Miyawaki et al, 2003)Bruxism, clenching episodes and gastroesophageal reflux - (Miyawaki et al, 2004)Chronic respiratory insufficiency patients - (Ambrogio et al, 2009)Cough (nocturnal) and coughing attacks - (Bonnet et al, 1995)GERD (gastroesophageal reflux disease) - (Khoury et al, 1999; Wang et al, 1999)Geriatric inpatients - (Hjalmarsen & Hykkerud, 2008)*Heart failure patients with central sleep apnea and Cheyne-Stokes (irregular) respiration - (Joho et al, 2010; Szollosi et al, 2006*)Irregular or periodic breathing - (Hudgel et al, 1993)Pregnancy - (Trakada et al, 2003)Sleep apnea  - (Ingman et al, 2004; Yoshida, 2000; Matsuzawa et al, 1995; Miura e tal, 1992; Kavey et al, 1985)Sleep paralysis and terrifying hallucinations  - (Kompanje, 2008; Cheyne, 2002)Snoring, hypopneas and apneas - (Jan et al, 1994)Stroke patients with sleep apnea - (Brown et al, 1998)Stroke (elderly patients) - (Schubert & Héraud, 1994)Tuberculosis (pulmonary) treated by thoracoplasty - (Brander et al, 1993)* For quotes, references and medical abstracts related to all these studies follow the link provided below. Several research papers revealed that supine sleeping or sleeping on one's back reduces body oxygenation. Sleep is a poison for the sick and, especially severely sick patients since they are more likely to die from 4 to 7 am. Sleeping on one's back is one of the two key leading immediate causes of mortality and acute episodes (exacerbations) of heart attacks, strokes, sleep seizures, asthma attacks, and many other chronic disorders due to the Morning Hyperventilation Effect. Learn here about How to Prevent Supine SleepChronic diseases are based on ineffective breathing. It reduces body oxygenation and the measured CP (Control Pause) test results, choice of optimum sleeping positions for modern people must be based on better breathing parameters. Hence, slow inaudible and strictly nasal breathing are the key criteria of good sleep and best sleeping positions. You can easily observe this effect, if you regularly pay attention to breathing of your spouse, children and/or relatives and friends during sleep: when they are healthy, their breathing is quiet and relaxed; when they are sick you can easily hear them. Furthermore, you can even find out their breathing frequency and, using Buteyko Table of Health Zones, you can determine their body oxygen content and current health zone by counting their respiratory rates. How to Measure Body Oxygenation (DIY)Sit and rest for approximately 5 min and try to breathe normally. Relax completely and pinch your nose after your typical exhalation. Then measure your stress-free breath-holding time in s, while using a timer (watch or clock). Do the test only until initial discomfort or distress, or desire to breathe. You should not gasp for air after the test.Normal oxygenation of tissues is 40 seconds. It corresponds to normal breathing pattern with only six liters of air in one minute for ventilation rate. Since modern humans breathe about 2 times more air than the medical norm (this fact has been established in tens of professional scientific publications), their oxygenation of cells is about 2 times less (around 20-25 s). Highest cells oxygen content is about 3 minutes. The ideal breathing rate is only around three breaths in one min, and, according to the Buteyko Table of Health Zones, it provides us with maximum possible tissue oxygen content. You can measure the effects of sleeping postures on your Control Pause

If you are uncertain about the suggested correct sleeping postures, you can measure your CP (body oxygenation index) after sleeping in different positions for 10 or more minutes. (Just keep an illuminated electronic clock or ticking clock nearby for counting your CP at night. Then you do not need to turn the light.) If you find that your CP remains the same or even gets higher after sleeping in certain positions, it is smart to use them for your better health and ignore these and any other statistical findings.

If you try this test, you will find that sleeping on the left side and chest are the best positions. Right side decreases body oxygenation by about 20% since we breathe heavier while sleeping on the right side.  Conclusions. Based on these findings, it is suggested to avoid sleeping on your back and alternate between 2 sleeping postures: sleeping on your stomach (or chest) and the left side. Note that there are many intermediate positions between chest and left or right side. Indeed, if you prop one of your shoulders with a pillow, you can sleep half-way on your chest and this position is also good for maintaining light and slow breathing and good body oxygenation.Here is the link to Best Sleeping Positions Medical Research with further details.