深度剖析五大睡姿利弊 你属于哪一种？

 　　你晚上经常蜷着身体用像胎儿的姿势睡觉吗？还是你只有平躺着才能睡着呢？对于大多数人来说他们睡觉的姿势业已形成。但研究发现我们睡觉的姿势能严重影响我们的健康和幸福。左侧侧卧睡会大大增加晚上做噩梦的几率。但右侧侧卧睡觉能够减轻心脏的压力。你睡觉的姿势还能够决定你是否会未老先衰（早熟），而且甚至能帮助预防阿兹海默症（老人痴呆症）。以下是常见五种睡姿的利弊：

　　ON YOUR LEFT
　　朝左侧卧
　　PROS 1
　　利处：
　　People who suffer from regular bouts 2 of heartburn report significant relief from their symptoms when they sleep on their left side.
　　经常患有胃灼热症状的人称：当朝左侧卧睡时，他们的症状有明显的减轻现象。
　　CONS 3
　　弊处：
　　In a study carried out by scientists at the Yuzuncu Yil University in Turkey, published in the international Journal of Sleep and Hypnosis, 40.9 per cent of people who chose to sleep on their left sides reported regular nightmares, compared to just 14.6 per cent of those who preferred to sleep on their right sides.
　　一项由土耳其Yuzuncu Yil大学执导、并刊登在国际《睡眠与催眠》期刊上的研究表明，选择朝左侧卧睡觉的人群中，有40.9%的人出现经常性做噩梦的症状，喜欢朝右侧卧睡的只有14.6%有此症状。
　　ON YOUR BACK
　　平躺
　　PROS
　　利处：
　　If you have back pain, sleeping on your back, with a supportive pillow under your head and knees that's just thick enough to keep your spine 4 aligned 5, can help alleviate 6 it - or at least, give you a relatively 7 comfortable night's sleep.
　　如果你患有背痛，那就平躺着睡。在头部和膝盖处放上一个枕头作支撑，枕头的硬度足够能让你的脊椎形成一条直线，从而帮助缓解悲痛——或至少能让你能够在晚上有个相对比较舒服的睡眠。
　　And you get better beauty sleep on your back, as cosmetic 8 surgeon Dr Goesel Anson explains.
　　美容整形外科医师哥艾森·安森博士称，平躺睡觉还能让你睡个美美的美容觉。
　　CONS
　　弊处：
　　Several credible 9 studies have found that sleeping on your back - the supine position - can double the incidence of snoring and sleep apnoea, compared with sleeping on your side.
　　多项可信的研究发现较之于侧卧睡觉，平躺着睡（仰卧）能让你打呼、睡眠呼吸暂停的几率翻番。
　　Sleeping on your back is also thought to exacerbate 10 teeth grinding.
　　平躺睡觉也被认为是导致磨牙现象加重的诱因。
　　FOETAL POSITION
　　胎儿睡姿
　　PROS
　　利处：
　　Osteopath Amy Hope recommends curling into the foetal position for a good night's sleep.
　　整骨疗法家艾米·奥普建议说：身体蜷缩成胎儿的姿势能让你晚上睡个好觉。
　　CONS
　　弊处：
　　If you suffer from neck pain, this position can put pressure on joints 11 at the base of the skull 12 and worsen it.
　　如果你颈部酸痛，这种睡姿会增加颅底关节的压力，加重劲痛症状。
　　ON YOUR RIGHT
　　朝右侧卧
　　PROS
　　利处：
　　If you have high blood pressure, you may want to start sleeping on your right side.
　　如果你患有高血压，你可能会想要朝右侧卧睡觉。
　　It gives the heart, in the left of your chest, a little extra room in the chest cavity, which can help lower blood pressure and slow heart rate, both of which can benefit people with heart problems.
　　此种睡姿能够让处于胸腔左侧的心脏多出一些空间（不被挤压），能有效减低血压，减缓心率。二者对患有心脏疾病的人来说都是有益的。
　　CONS
　　弊处：
　　If you are pregnant, experts say sleeping on your right side in late pregnancy 13 carries a higher risk of stillbirth.
　　如果你身怀有孕，专家称怀孕晚期朝右侧卧睡觉会加大死胎的风险。
　　ON YOUR FRONT
　　趴睡
　　PROS
　　利处：
　　Sleep expert Chris Idzikowski says sleeping on your front in the ‘freefall’ position, with arms raised to the side, puts internal organs in the ideal position to encourage comfortable digestion 14 after a heavy meal.
　　睡眠疾病专家克里斯·艾德辛科斯基称“狗趴式”睡姿，双臂微抬放在两侧能在你胡吃海喝之后体内的器官处于一个理想的“姿势”从而促进消化。
　　CONS
　　弊处：
　　‘Sleeping on your front - lateral 15 sleeping - is the worst possible position you can sleep in from a musculoskeletal point of view,’ says Rishi Loatey of the British Chiropractic Association.
　　英国脊椎治疗协会的里希·劳特指出，从肌肉骨骼学的角度来看趴睡可能是一种最糟糕的睡姿了。
　　‘In order to breathe comfortably, you have to lie with your head and neck almost fully 16 rotated to one side for many hours. It can overstretch and tighten 17 opposing neck muscles and pinch nerves, leading to headaches, a stiff neck, tight shoulders and in some cases, pain radiating down the arms. '
　　如果你想要呼吸顺畅，头和颈部就要长时间完全转向同一侧。”趴睡会拉扯到颈部肌肉，挤压神经并导致头痛、脖子僵硬、肩膀肌肉紧绷等症状，有时这种疼痛还会辐射到手臂。