你真的會睡覺嗎？睡姿不對的後果可能很嚴重...
Some of themost serious chronic problems like heartburn and back pain can be caused by the wrong sleeping posture. Even though we all know how important it is to enjoy a good night’s sleep, It’s not just about what feels comfy. It should be more about what’s best for our body. Sleeping is taking over or at least it should be a huge part of our lives and here’s why we should reconsider our sleeping habits.
一些非常嚴重的慢性問題，如胃灼熱和背痛，可能是由錯誤的睡眠姿勢造成的。儘管我們都知道晚上睡個好覺有多重要，但重要的不僅僅是舒服的感覺。更重要的應該是什麼對我們的身體最好。睡眠佔據了我們的生活，至少它應該成爲我們生活中重要的一部分，這就是爲什麼我們應該重新考慮我們的睡眠習慣。
Bright Side found how some of the problems we face in our waking lives mightbe related to the most common incorrect sleeping positions, like sleeping on your belly or on your right side, and why.
Bright Side發現，我們在現實生活中遇到的一些問題可能與最常見的錯誤睡姿有關，比如趴着睡或向右側睡，以及其原因。
1. It causes heartburn.
1.它會導致胃灼熱。
Lying flat, on your right, or straight on your back can cause a problem called GastroesophagealReflux Disease (GERD) or worsen this problem for anyone who’s experiencing it. This happens when acid and the contents from the stomach rise into the esophagus.
平躺，向右躺，或者仰臥會導致胃食管反流病(GERD)，對任何有這種症狀的人來說，這些睡姿會使這種病加重。當胃酸和胃液進入食道時就會發生這種情況。
The valve that prevents acid from going back out of the stomach area can not control the reflux because of the gravity in these positions and the contents of the stomach are brought to the bottom of the esophagus, causing heartburn, distress, thetaste of acid in the mouth, bad breath, and sometimes even chestpain.
由於重力的作用以及胃液會進入食道的底部，防止胃酸回到胃區的閥門無法控制反流，由此就會導致胃灼熱，痛苦，嘴裏有酸酸的味道，口臭，有時甚至胸痛。
It's better to:
最好是:
Sleep on your left side and add an incline at the top of your body. This has been proven to help people who experience GERD episodes feel relief by alleviating the heartburn. In this sleeping position the stomach is in the proper position that forces the food to stay in the stomach and not leak out into the upper area of the stomach and out of the esophagus valve.
朝左側睡，並在身體頂部增加一個斜面。已有證明，左側臥可以幫助經歷GERD發作的人通過減輕胃灼熱而感到輕鬆。在這種睡姿下，胃處於適當的位置，迫使食物留在胃裏，而不是從食道閥漏到胃的上部。
2. It is bad for your spine andback.
2.它對你的脊椎和背部有害。
This sleeping posture is related to chronic back pain, according to the experts. The pressure put on your back and spine through the night in this posture is extreme，because most of your weight is held in those body parts. The spine is not set in a natural position and this is why you might occasionally feel numb or need to stretch when you change positions.
專家表示，這種睡姿與慢性背痛有關。由於身體的大部分重量都壓在背部和脊椎上，所以整個晚上你的背部和脊椎承受的壓力是非常大的。脊柱沒有固定在一個自然的位置，這就是爲什麼當你改變位置時你可能會偶爾感到麻木或需要伸展。
It's better to:
最好是:
If you can not fell asleep in any other position, then you can adjust this sleeping position in a way that helps your spine curve naturally. Try placing 2 pillows under your body, one under your pelvisand，another one under your head. However, the best sleeping position to reduce back pain is to do the same thing while lying on your back or turning on your side with a pillow under your head and one between your legs.
如果你不能以任何其他姿勢入睡，那麼你可以調整這種睡姿，在某種程度上它可以幫助你的脊椎自然彎曲。試着在身體下面放兩個枕頭，一個在骨盆下面，另一個在腦袋下面。然而，減輕背痛的最佳睡姿是仰臥或側臥，頭下放一個枕頭，兩腿之間夾一個枕頭。
3. It can cause chronic neckproblems.
3.它會導致慢性頸部問題。
It is impossible to breathe properly when sleeping on your stomach if you don't turn your neck to the sleeping position might lead to the development of chronic neck problems, like herniated disks, because your head and spine are out of alignment and your neck is forced to twist.
趴着睡的時候，如果你不把脖子轉向一邊，就不可能正常呼吸。這種睡姿可能會導致慢性頸部問題，比如椎間盤突出，因爲你的頭和脊椎不協調，你的脖子被迫扭曲。
The series of bones in the spinal cord are protected by discs. A constant poor sleeping position can damage the gelatinous parts of those discs and lead to chronic pain.
脊髓中的一系列骨骼由椎間盤保護。持續的不良睡姿會損害椎間盤的膠質部分，導致慢性疼痛。
It's better to:
最好是:
Sleeping on your back is the most natural position for your entire body. Doctors suggest this position to people undergoing chronic spinal pain from arthritis. It’s best t sleep with a small incline under your neck with a foam pillow. You can also try a pillow under each arm to fully relieve your neck from the weight and pressure.
對我們整個身體而言，仰臥是最自然的睡姿。醫生建議患有關節炎引起的慢性脊椎疼痛的人採用這種姿勢。睡覺的時候最好在脖子下面墊一個泡沫枕頭，讓脖子下面有一個小斜坡。你也可以試着在每個胳膊下都放一個枕頭，這樣可以完全減輕脖子的重量和壓力。
4. It can cause facial wrinkles.
4.它會導致面部皺紋。
Sleeping with oneside of your face on the pillow is unavoidable when sleepingon your stomach or on your side. Studies have shown that this is the worst thing you can do to your face since the pressure applied on either side of your facial skin can cause facial wrinkles over time.
當你俯臥或側臥時，將臉的一側放在枕頭上睡覺是不可避免的。研究表明，這是對面部最糟糕的事情，因爲長此以往，施加在面部兩側的壓力會導致面部皺紋。
It's better to:
最好是:
Sleeping on your back is the best solution in order to avoid wrinkles. Your face is not pushed on the pillow, your skin’s pores are able to breathe, and you are avoiding pressure in any way.
爲了避免皺紋，仰臥是最好的解決方法。你的臉不會被壓在枕頭上，你的皮膚毛孔能夠呼吸，你正在以任何方式避免壓力。
