深度剖析五大睡姿利弊 你属于哪一种？

 　　你晚上经常蜷着身体用像胎儿的姿势睡觉吗？还是你只有平躺着才能睡着呢？对于大多数人来说他们睡觉的姿势业已形成。但研究发现我们睡觉的姿势能严重影响我们的健康和幸福。左侧侧卧睡会大大增加晚上做噩梦的几率。但右侧侧卧睡觉能够减轻心脏的压力。你睡觉的姿势还能够决定你是否会未老先衰（早熟），而且甚至能帮助预防阿兹海默症（老人痴呆症）。以下是常见五种睡姿的利弊：

　　ON YOUR LEFT

　　朝左侧卧

　　PROS¹

　　利处：

　　People who suffer from regular bouts² of heartburn report significant relief from their symptoms when they sleep on their left side.

　　经常患有胃灼热症状的人称：当朝左侧卧睡时，他们的症状有明显的减轻现象。

　　CONS³

　　弊处：

　　In a study carried out by scientists at the Yuzuncu Yil University in Turkey, published in the international Journal of Sleep and Hypnosis, 40.9 per cent of people who chose to sleep on their left sides reported regular nightmares, compared to just 14.6 per cent of those who preferred to sleep on their right sides.

　　一项由土耳其Yuzuncu Yil大学执导、并刊登在国际《睡眠与催眠》期刊上的研究表明，选择朝左侧卧睡觉的人群中，有40.9%的人出现经常性做噩梦的症状，喜欢朝右侧卧睡的只有14.6%有此症状。

　　ON YOUR BACK

　　平躺

　　PROS

　　利处：

　　If you have back pain, sleeping on your back, with a supportive pillow under your head and knees that's just thick enough to keep your spine⁴ aligned⁵, can help alleviate⁶ it - or at least, give you a relatively⁷ comfortable night's sleep.

　　如果你患有背痛，那就平躺着睡。在头部和膝盖处放上一个枕头作支撑，枕头的硬度足够能让你的脊椎形成一条直线，从而帮助缓解悲痛——或至少能让你能够在晚上有个相对比较舒服的睡眠。

　　And you get better beauty sleep on your back, as cosmetic⁸ surgeon Dr Goesel Anson explains.

　　美容整形外科医师哥艾森·安森博士称，平躺睡觉还能让你睡个美美的美容觉。

　　CONS

　　弊处：

　　Several credible⁹ studies have found that sleeping on your back - the supine position - can double the incidence of snoring and sleep apnoea, compared with sleeping on your side.

　　多项可信的研究发现较之于侧卧睡觉，平躺着睡（仰卧）能让你打呼、睡眠呼吸暂停的几率翻番。

　　Sleeping on your back is also thought to exacerbate¹⁰ teeth grinding.

　　平躺睡觉也被认为是导致磨牙现象加重的诱因。

　　FOETAL POSITION

　　胎儿睡姿

　　PROS

　　利处：

　　Osteopath Amy Hope recommends curling into the foetal position for a good night's sleep.

　　整骨疗法家艾米·奥普建议说：身体蜷缩成胎儿的姿势能让你晚上睡个好觉。

　　CONS

　　弊处：

　　If you suffer from neck pain, this position can put pressure on joints¹¹ at the base of the skull¹² and worsen it.

　　如果你颈部酸痛，这种睡姿会增加颅底关节的压力，加重劲痛症状。

　　ON YOUR RIGHT

　　朝右侧卧

　　PROS

　　利处：

　　If you have high blood pressure, you may want to start sleeping on your right side.

　　如果你患有高血压，你可能会想要朝右侧卧睡觉。

　　It gives the heart, in the left of your chest, a little extra room in the chest cavity, which can help lower blood pressure and slow heart rate, both of which can benefit people with heart problems.

　　此种睡姿能够让处于胸腔左侧的心脏多出一些空间（不被挤压），能有效减低血压，减缓心率。二者对患有心脏疾病的人来说都是有益的。

　　CONS

　　弊处：

　　If you are pregnant, experts say sleeping on your right side in late pregnancy¹³ carries a higher risk of stillbirth.

　　如果你身怀有孕，专家称怀孕晚期朝右侧卧睡觉会加大死胎的风险。

　　ON YOUR FRONT

　　趴睡

　　PROS

　　利处：

　　Sleep expert Chris Idzikowski says sleeping on your front in the ‘freefall’ position, with arms raised to the side, puts internal organs in the ideal position to encourage comfortable digestion¹⁴ after a heavy meal.

　　睡眠疾病专家克里斯·艾德辛科斯基称“狗趴式”睡姿，双臂微抬放在两侧能在你胡吃海喝之后体内的器官处于一个理想的“姿势”从而促进消化。

　　CONS

　　弊处：

　　‘Sleeping on your front - lateral¹⁵ sleeping - is the worst possible position you can sleep in from a musculoskeletal point of view,’ says Rishi Loatey of the British Chiropractic Association.

　　英国脊椎治疗协会的里希·劳特指出，从肌肉骨骼学的角度来看趴睡可能是一种最糟糕的睡姿了。

　　‘In order to breathe comfortably, you have to lie with your head and neck almost fully¹⁶ rotated to one side for many hours. It can overstretch and tighten¹⁷ opposing neck muscles and pinch nerves, leading to headaches, a stiff neck, tight shoulders and in some cases, pain radiating down the arms. '

　　如果你想要呼吸顺畅，头和颈部就要长时间完全转向同一侧。”趴睡会拉扯到颈部肌肉，挤压神经并导致头痛、脖子僵硬、肩膀肌肉紧绷等症状，有时这种疼痛还会辐射到手臂。

1 pros   

abbr.prosecuting 起诉；prosecutor 起诉人；professionals 自由职业者；proscenium （舞台）前部n.赞成的意见( pro的名词复数 )；赞成的理由；抵偿物；交换物

参考例句：

• The pros and cons cancel out. 正反两种意见抵消。 来自《现代英汉综合大词典》
• We should hear all the pros and cons of the matter before we make a decision. 我们在对这事做出决定之前，应该先听取正反两方面的意见。 来自《简明英汉词典》

2 bouts   

n.拳击（或摔跤）比赛( bout的名词复数 )；一段（工作）；（尤指坏事的）一通；（疾病的）发作

参考例句：

• For much of his life he suffered from recurrent bouts of depression. 他的大半辈子反复发作抑郁症。 来自《简明英汉词典》
• It was one of fistiana's most famous championship bouts. 这是拳击界最有名的冠军赛之一。 来自《现代英汉综合大词典》

3 cons   

n.欺骗，骗局( con的名词复数 )v.诈骗，哄骗( con的第三人称单数 )

参考例句：

• The pros and cons cancel out. 正反两种意见抵消。 来自《现代英汉综合大词典》
• We should hear all the pros and cons of the matter before we make a decision. 我们在对这事做出决定之前，应该先听取正反两方面的意见。 来自《简明英汉词典》

4 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。

5 aligned   

adj.对齐的，均衡的

参考例句：

• Make sure the shelf is aligned with the top of the cupboard.务必使搁架与橱柜顶端对齐。

6 alleviate   

v.减轻，缓和，缓解(痛苦等)

参考例句：

• The doctor gave her an injection to alleviate the pain.医生给她注射以减轻疼痛。
• Nothing could alleviate his distress.什么都不能减轻他的痛苦。

7 relatively   

adv.比较...地，相对地

参考例句：

• The rabbit is a relatively recent introduction in Australia.兔子是相对较新引入澳大利亚的物种。
• The operation was relatively painless.手术相对来说不痛。

8 cosmetic   

n.化妆品；adj.化妆用的；装门面的；装饰性的

参考例句：

• These changes are purely cosmetic.这些改变纯粹是装饰门面。
• Laughter is the best cosmetic,so grin and wear it!微笑是最好的化妆品，所以请尽情微笑吧！

9 credible   

adj.可信任的，可靠的

参考例句：

• The news report is hardly credible.这则新闻报道令人难以置信。
• Is there a credible alternative to the nuclear deterrent?是否有可以取代核威慑力量的可靠办法？

10 exacerbate   

v.恶化，增剧，激怒，使加剧

参考例句：

• WMO says a warming climate can exacerbate air pollution.世界气象组织说，气候变暖可能会加剧空气污染。
• In fact efforts will merely exacerbate the current problem.实际上努力只会加剧当前的问题。

11 joints   

接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语）

参考例句：

• Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
• Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。

12 skull   

n.头骨；颅骨

参考例句：

• The skull bones fuse between the ages of fifteen and twenty-five.头骨在15至25岁之间长合。
• He fell out of the window and cracked his skull.他从窗子摔了出去，跌裂了颅骨。

13 pregnancy   

n.怀孕，怀孕期

参考例句：

• Early pregnancy is often accompanied by nausea.怀孕早期常有恶心的现象。
• Smoking during pregnancy increases the risk of miscarriage.怀孕期吸烟会增加流产的危险。

14 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

15 lateral   

adj.侧面的，旁边的

参考例句：

• An airfoil that controls lateral motion.能够控制横向飞行的机翼。
• Mr.Dawson walked into the court from a lateral door.道森先生从一个侧面的门走进法庭。

16 fully   

adv.完全地，全部地，彻底地；充分地

参考例句：

• The doctor asked me to breathe in,then to breathe out fully.医生让我先吸气，然后全部呼出。
• They soon became fully integrated into the local community.他们很快就完全融入了当地人的圈子。

17 tighten   

v.(使)变紧；(使)绷紧

参考例句：

• Turn the screw to the right to tighten it.向右转动螺钉把它拧紧。
• Some countries tighten monetary policy to avoid inflation.一些国家实行紧缩银根的货币政策，以避免通货膨胀。