腰酸背痛有可能是睡覺(jué)姿勢(shì)惹的禍

　　1.If you have back or neck pain, don't sleep in the fetal position.

　　1.如果背部或頸部疼，不要以胎兒式姿勢(shì)入睡。 　　The fetal position (scrunching your knees up to your chest and pulling your arms into a tiny ball) may feel safe, but it’s not the best position for your body. Tucking your chin and curling your body up into itself can strain your neck and head. According to Rothstein, sleeping in the fetal position can also compromise your circulation and restrict healthy, diaphragmatic breathing. To avoid overstretching your back and neck, try to straighten your legs and arms so you’re lying flat on your back instead.

　　胎兒式睡姿（將膝蓋蜷縮到胸部，抱臂成球形）可能會(huì)給人帶來(lái)安全感，但對(duì)身體來(lái)說(shuō)卻不是最佳姿勢(shì)。收緊下巴，把身體卷起來(lái)會(huì)讓你的頸部和頭部十分緊張。羅斯坦表示，胎兒式睡姿也會(huì)影響你的血液循環(huán)，影響健康及腹式呼吸。為了避免過(guò)度拉伸你的后背和頸部，試著伸直雙腿及兩臂，平躺著入睡。

　　2.If acid reflux keeps you awake, sleep on your back.

　　2.如果胃部反酸讓你無(wú)法入睡，那就保持仰臥睡姿。 　　To get a more restful night when you suffer from acid reflux, sleep on your back with your head elevated. Acid or food is less likely to come back up if your stomach is positioned below your esophagus. Besides helping to minimize acid reflux, sleeping on your back also puts less strain on your back and neck than other positions.

　　胃部反酸的時(shí)候?yàn)榱四軌蚋影卜€(wěn)的入睡，可以把頭部墊起仰臥入眠。如果胃部低于食道，胃酸或食物就不太可能倒流了。此外，保持仰臥睡姿，可以減少胃部反酸，也比其他睡姿更能減輕背部及頸部壓力。

　　3.Try to avoid sleeping on your stomach.

　　3.盡量避免俯臥睡姿。 　　When you lie on your stomach with your head turned to one side, you could be straining your neck, spine, and lower back. If you're only able to doze off while positioned belly-down, consider using a thin pillow to minimize the angle that your neck is placed, and put a pillow under your pelvis to encourage your spine to stay in neutral alignment.

　　當(dāng)你保持俯臥睡姿，頭側(cè)向一邊時(shí)，你的頸部、脊椎、下背部可能會(huì)處于緊張狀態(tài)。如果你只有在趴著睡時(shí)才能睡著，嘗試把一個(gè)小薄枕頭墊在頸部下面，以減小頸部彎曲的角度；在骨盆下面放個(gè)枕頭，以使脊柱保持正中狀態(tài)。

　　4.If you snore, sleeping on your side may help.

　　4.如果你打鼾，側(cè)臥睡姿可能會(huì)有幫助。 　　Because the position of your tongue can obstruct your airway, making it harder to breathe, sleeping on your back usually increases snoring. Rothstein warns, “If you snore regularly, it is critical to seek diagnosis for possible sleep apnea, a serious condition which when undiagnosed can lead to multiple health issues.” If your physician diagnoses you with sleep apnea, ask him or her what the best sleeping position is for you.

　　由于仰臥入睡時(shí)，舌頭會(huì)阻礙氣管暢通，致使呼吸困難，從而使得呼嚕更加嚴(yán)重。羅斯坦警告說(shuō)，“如果打鼾十分規(guī)律，有必要去咨詢(xún)一下是否患有睡眠呼吸中止癥，如果不及時(shí)檢查，睡眠呼吸中止癥可能引發(fā)多種疾病。”如果醫(yī)生認(rèn)為你患有該疾病，咨詢(xún)一下他或者她對(duì)你來(lái)說(shuō)最好的睡姿是什么。

　　5.Sleeping on your back is best for preventing wrinkles.

　　5.仰臥睡姿是對(duì)抗皺紋的最佳姿勢(shì)。

　　If you’re worried about premature facial wrinkles, try to sleep on your back rather than on your stomach or side. When you sleep on your back, your pillow doesn't rub against your face all night. “Sleep wrinkles are the lines that are formed when the face is compressed against a pillow night after night," Dr. Goesel Anson, a plastic surgeon, told Harper’s Bazaar. "[They] will eventually become permanent from constant compression and decreased skin elasticity with age.”

　　如果你擔(dān)心面部皺紋的過(guò)早出現(xiàn)，那就盡量保持仰臥睡姿，而不是俯臥或側(cè)臥入睡。仰臥入睡時(shí)，枕頭不會(huì)整晚摩擦你的面部。整容專(zhuān)家格賽爾·安森博士在接受《時(shí)尚芭莎》采訪時(shí)表示，“ 睡眠皺紋是在枕頭的常年壓迫下形成的面部紋路”，這些皺紋最終會(huì)在不斷地?cái)D壓下成為永久皺紋，隨著時(shí)間的推移也會(huì)導(dǎo)致皮膚的彈性降低。

　　6.Pregnant women should sleep on their left side.

　　6.孕婦應(yīng)該保持左側(cè)臥位的睡姿。 　　There are pros and cons to sleeping on your left side versus your right side. If you’re on your left side all night, you can put strain on your liver and lungs, but being on your right side can make heartburn worse. Most experts agree that a pregnant woman should sleep on her left side rather than her stomach or back in order to take pressure off her uterus, stomach, and breasts, and to optimize blood flow.

　　相對(duì)于右側(cè)臥位，左側(cè)臥位有很多優(yōu)點(diǎn)，也有些缺點(diǎn)。如果整晚都保持左側(cè)臥位，會(huì)壓迫肝和肺，如果保持右側(cè)臥位，將會(huì)令心痛加劇。大部分專(zhuān)家們認(rèn)為，孕婦不應(yīng)當(dāng)仰臥或俯臥入睡，而應(yīng)當(dāng)保持左側(cè)睡姿，以減輕子宮、胃和胸部的壓力，同時(shí)促進(jìn)血液循環(huán)。

　　7.Avoid the starfish position if you wake up with shoulder pain.

　　7.如果你醒來(lái)肩部疼痛，就應(yīng)當(dāng)避免“海星式”睡姿。 　　Although sleeping on your back with your arms above your head can feel good on your back, you could be hurting yourself by putting too much pressure on the nerves in your shoulders.

　　盡管仰臥且雙手上舉過(guò)肩的睡姿給人的感覺(jué)十分舒服，但是這會(huì)導(dǎo)致肩部神經(jīng)壓力過(guò)大，給自己帶來(lái)傷害。