双语：你的睡姿正确吗？(组图)

1.Recovery Position 侧卧

　　GOOD FOR: Acid reflux

　　好处：减少胃酸倒流

　　BAD FOR: Wrinkles

　　坏处：导致皱纹

　　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。

　　专家说：这种自然侧躺的姿势有利于消化，和急救时用的姿势很像，可以减少夜间胃酸倒流的情况。但是，虽然这种睡姿可能会给嘴鼻周围的皮肤造成压力，这样会挤压脸颊，会加深法令纹。

　　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

　　肿木办：如果侧睡起不到什么作用，依然有胃酸倒流、烧心的情况，可以抬高床头，让头部高于胃部。这样利用重力的原理便可以减少胃酸倒流。关于法令纹的问题，有不少人说使用丝质枕头会有所帮助。

　　2.The Corpse 仰卧

　　GOOD FOR: Arthritis

　　好处：减轻关节炎

　　BAD FOR: Asthma, snoring, sleep apnoea, heart health

　　坏处：气喘、打鼾、睡眠中呼吸暂停、心脏健康问题

　　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。

　　专家说：仰睡对患有关节炎的人来说是个好姿势，因为身体重量将平均分配在整个背部，不会对任何一个特定部位造成压力。但这个睡姿却很容易家中打鼾的症状。更严重的情况下，当喉咙完全闭合时，甚至会发生呼吸暂停，持续10秒甚至更长时间。

　　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。

　　肿木办：如果说这是乃最喜欢的睡姿，那最好用一个比较硬的枕头。如果颈部没有支撑的话会造成颈部以及肩部肌肉的酸痛。而对于那些仅在仰卧时才会打鼾的人，可以在他们的背部放上一个枕头，这样来促使他们改成侧睡或者俯卧。

　　3.Foetal Postion 蜷成一团

　　GOOD FOR: Lower back pain

　　好处：缓解背痛

　　BAD FOR: Neck pain, headaches

　　坏处：颈椎问题，头痛

　　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。

　　专家说：这种睡姿可以减轻背部的疼痛和疲劳。但是必须保证脖子跟脊柱在同一水平线上。也就是说，要保证乃的枕头高度正好，因为这种睡姿会造成颈部肌肉和神经疼痛，有时候早上醒来会感到头痛或颈椎疼痛。

　　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.

　　肿木办：找一个不高不低的枕头正好让肩部和头颈保持在同一水平线，这样可以减轻颈部和头部的疼痛。让朋友躺在这个位置上，看看颈部和脊椎是否在水平笔直。

　　4.Spooning 侧抱

　　GOOD FOR: Reducing stress

　　好处：减少压力

　　BAD FOR: Causing aches and pains

　　坏处：引发疼痛

　　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。

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