Sleep Hygiene

My Village People Poisoned Me…At Least That’s What It Seemed Like

A delivery guy called me, and said I had a  delivery. I told him it was probably a mistake because I didn’t order anything. He told me it was a surprise and that I would know who it was from when I collect it. I went down, and to my surprise, it was food! I was super excited. I didn’t even bother to ask who it was from, I just collected it and rushed back to my room. I quickly opened the plate when I got to my room. “Ahh , chicken ke? It’s like this person knows that I’ve been craving chicken for the longest time” I said out loud. Just when I was about to dig in and have my first bite, I started coughing. This went on for like 10 seconds before I opened my eyes and realized I had been dreaming all along. While I was up, I continued coughing and it didn’t stop. I felt as though someone was choking me from my sleep. “So there was no chicken?”, “Abi was it my village people that were trying to get to me?”, “Ahh, thank God I didn’t swallow the chicken oh”, I thought to myself. Some months later I learnt about sleep and sleeping positions and thinking back to that day now, it was never my village people that were after me, I just didn’t sleep in the right way that night and that made me choke in my sleep. I will explain how, just walk with me.

Getting a good night’s sleep is vital for one’s health and overall daily functioning but did you know how you lay down to sleep is just as important as sleeping itself? Understanding how different sleeping positions affect the body can help in making choices that promote better sleep and prevent potential health issues, such as choking. Here’s a look at common sleeping positions and the best one to prevent choking.

1.   Back Sleeping (Supine Position)

Advantages:

• Spine Alignment: This position keeps the head, neck, and spine in a neutral position, reducing pressure and preventing pain.

• Skin Health: Avoids pressing one’s face against the pillow, which can minimize wrinkles.

Disadvantages:

• Increased Risk of Snoring and Sleep Apnea: This position can worsen snoring and obstructive sleep apnea because the tongue can fall back into the throat, blocking the airway.

2.   Side Sleeping

Advantages:

• Reduces Snoring: This position helps keep the airways open, reducing snoring and sleep apnea.

• Digestive Health: Sleeping on the left side can improve digestion and reduce acid reflux.

• Pregnancy Comfort: Improves blood flow to the fetus and reduces pressure on the liver in pregnant women.

Disadvantages:

• Joint Pressure: Prolonged side sleeping can cause shoulder and hip pain due to pressure on that side for a long time.

• Wrinkles: Pressing one’s face into the pillow can increase chances of facial wrinkling.

3.   Fetal Position

Advantages:

• Comfort and Security: Provides a sense of security, helping some people fall asleep more easily.

• Pregnancy Benefits: Enhances circulation to the fetus and reduces pressure on the liver.

Disadvantages:

• Restricted Breathing and Joint Pain: Curling up too tightly can restrict breathing and lead to joint pain.

• Skin Health: As in side sleeping, it can also contribute to facial wrinkles.

4.   Stomach Sleeping (Prone Position)

Advantages:

• Reduces Snoring: The prone position keeps the airways more open, reducing snoring

Disadvantages:

• Neck and Back Pain: Strains the neck and lower back due to misalignment of the spine.

• Nerve Irritation: Prolonged pressure can cause irritation and numbness.

The Best Sleeping Position To Prevent Choking

The best sleeping position to prevent choking is side sleeping. Here’s why:

• • • • Keeps Airways Open: Sleeping on your side helps keep the airways open by preventing the tongue from falling back into the throat. This reduces the risk of airway obstruction, which can lead to choking.

      • Reduces Snoring and Sleep Apnea: Side sleeping is particularly beneficial for those who snore or have sleep apnea, as it minimizes the collapse of the upper airway, improving airflow.

      • Digestive Benefits: Sleeping on the left side can also reduce acid reflux, which can contribute to choking if stomach acid travels up the esophagus.

Tips for Better Side Sleeping

• Use a Supportive Pillow: Choose a thicker pillow to keep your head and neck aligned with your spine.

• Hug a Body Pillow: A body pillow can provide additional support and help maintain the side-sleeping position.

• Adjust Your Mattress: Ensure the mattress provides adequate support. A medium-firm mattress is often best for side sleepers to cushion pressure points.

 General Sleep Hygiene Tips

• • • • Always schedule to go to bed and wake at the same times each day. This helps adjust your biological clock, and help promote healthy sleeping.

      • Create a Restful Environment: Keep your bedroom cool, dark, and quiet. Consider using blackout curtains and earplugs to block out noise if necessary.

      • Avoid Stimulants: Limit caffeine and heavy meals before bedtime to promote better sleep quality.

Finding the optimal sleeping position can significantly enhance one’s sleep quality, prevent health issues like choking, and improve overall quality of life. Paying attention to the body’s signals and making necessary adjustments can lead to a more restful and rejuvenating sleep. However, if you are finding it difficult to get a sleeping position that works for you, consult your doctor for professional advice and tips. 

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Till next time,

Yours In Healthy Living,