1. Recovery Position 側(cè)臥
GOOD FOR: Acid reflux
好處：減少胃酸倒流
BAD FOR: Wrinkles
壞處：增加皺紋
WHAT THE EXPERTS SAY: 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. But it puts increased pressure on the nasolabial folds that run from the corners of the nose to the sides of the mouth - known as laughter lines.
專家說：這種自然側(cè)躺的姿勢(shì)有利于消化，和急救時(shí)用的姿勢(shì)很像，可以減少夜間胃酸倒流的情況。但是，這種睡姿可能會(huì)給嘴鼻周圍的皮膚造成壓力，擠壓臉頰，從而加深法令紋。
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. There has been some discussion that a silk pillow can help to reduce wrinkles caused by pressure when sleeping.
對(duì)策：如果側(cè)睡起不到什么作用，依然有胃酸倒流、燒心的情況，你可以抬高床頭，讓頭部高于胃部。這樣利用重力的原理便可以減少胃酸倒流。關(guān)于法令紋的問題，有不少人說使用絲質(zhì)枕頭會(huì)有所幫助。
2. The Corpse 仰臥
GOOD FOR: Arthritis
好處：減輕關(guān)節(jié)炎
BAD FOR: Asthma, snoring, sleep apnoea, heart health
壞處：氣喘、打鼾、睡眠中呼吸暫停、心臟健康問題
WHAT THE EXPERTS SAY: 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. However, the same sleep position is well known to aggravate snoring. Sleep apnoea is a more serious condition where the throat closes off completely, leading to intermittent pauses in breathing which last for ten seconds or more.
專家說：仰睡對(duì)患有關(guān)節(jié)炎的人來說是個(gè)好姿勢(shì)，因?yàn)樯眢w重量將平均分配在整個(gè)背部，不會(huì)對(duì)任何一個(gè)特定部位造成壓力。但這個(gè)睡姿卻很容易加重打鼾的癥狀。更嚴(yán)重的情況下，當(dāng)喉嚨完全閉合時(shí)，甚至?xí)l(fā)生呼吸暫停，持續(xù)10秒甚至更長時(shí)間。
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.
對(duì)策：如果說這是你最喜歡的睡姿，那最好用一個(gè)比較硬的枕頭。如果頸部沒有支撐的話會(huì)造成頸部以及肩部肌肉的酸痛。而對(duì)于那些僅在仰臥時(shí)才會(huì)打鼾的人，可以在他們的背部放上一個(gè)枕頭來促使他們改成側(cè)睡或者俯臥。
3. Foetal Postion 蜷成一團(tuán)
GOOD FOR: Lower back pain
好處：緩解背痛
BAD FOR: Neck pain, headaches
壞處：頸椎問題，頭痛
WHAT THE EXPERTS SAY: Sleeping like this can help repair wear and tear in the back. it is important to make sure the neck is kept in alignment with the rest of the body. In other words, 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.
專家說：這種睡姿可以減輕背部的疼痛和疲勞。但是必須保證脖子跟脊柱在同一水平線上。也就是說，要保證你的枕頭高度正好，因?yàn)檫@種睡姿會(huì)造成頸部肌肉和神經(jīng)疼痛，有時(shí)候早上醒來會(huì)感到頭痛或頸椎疼痛。
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.
對(duì)策：找一個(gè)不高不低的枕頭正好讓肩部和頭頸保持在同一水平線，這樣可以減輕頸部和頭部的疼痛。讓朋友躺在這個(gè)位置上，看看頸部和脊椎是否在水平筆直。
4. Spooning 側(cè)抱
GOOD FOR: Reducing stress
好處：減少壓力
BAD FOR: Causing aches and pains
壞處：引發(fā)疼痛
WHAT THE EXPERTS SAY: Lying in each other's arms can certainly boost the strength of a relationship. Physical touch, even while sleeping, can reduce feelings of stress in both men and women. 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.
專家說：兩個(gè)人相擁而睡可以穩(wěn)固雙方的關(guān)系。即使在睡夢(mèng)中，肢體的接觸也能減輕雙方的壓力。然而，這個(gè)睡姿意味著強(qiáng)迫自己擺出一個(gè)可能加重關(guān)節(jié)以及肌肉疼痛的不舒服姿勢(shì)。
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.
對(duì)策：當(dāng)跟別人一起睡覺的時(shí)候，適當(dāng)?shù)摹白运健笔呛苤匾摹Ｈ胨臅r(shí)候找一個(gè)自己覺得舒服的睡姿，不要管這是否會(huì)讓兩人之間的距離變大。
5.The Sunbather 俯臥
GOOD FOR: Snoring
好處：減少打鼾
BAD FOR: Teeth grinding, pain and numbness in hands
壞處：磨牙、疼痛、雙手麻痹
WHAT THE EXPERTS SAY: Sleeping on the front will help to prevent snoring, as the muscles of the throat will not sag backwards under gravity. However, if you're a teeth grinder it can make the condition even worse. When people sleep on their front, their lower jaw is positioned further forward than normal. Also, you have to rotate your neck to either the left or right, causing strain on one side. Nerve compression occurs when the bones of the spine press on the nerves in the neck.
專家說：這個(gè)睡姿可以有效的防治打呼，因?yàn)檫@時(shí)候喉嚨處的肌肉不會(huì)因?yàn)橹亓υ蚨麓埂５牵绻闫綍r(shí)會(huì)磨牙的話，那么俯臥可能會(huì)讓這情況更加嚴(yán)重。因?yàn)楫?dāng)人們俯臥的時(shí)候，下顎會(huì)比平時(shí)更加突出。而且，俯臥時(shí)頭必定偏向一邊，這會(huì)導(dǎo)致某一側(cè)的頸椎神經(jīng)痛。
ACTION: You could also try sleeping on a pillow placed lengthwise under your stomach to your shoulders, as this can help to reduce the arching of the back.
對(duì)策：可以嘗試在肚子到肩部下方豎著放一個(gè)枕頭，這樣可以減輕背部的疼痛。
相關(guān)閱讀
很強(qiáng)悍的睡姿
專家提示：睡姿揭示人物性格
說說那些關(guān)于睡覺的口語
“睡”和“不睡”的表達(dá)
（來源：滬江英語 編輯：崔旭燕）
