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Sleeping Positions: How They Affect Your Health and Which Ones to Avoid

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Sleeping Positions

Sleeping Positions: How They Affect Your Health and Which Ones to Avoid

Sleep is essential for physical and mental wellbeing, yet few people consider how their sleeping position affects their health. Experts say the way you sleep can influence spinal alignment, breathing, digestion, and overall sleep quality. Choosing the right position and using supportive bedding can significantly improve rest while reducing pain and long-term health risks.

According to Dr Deborah Lee of Dr Fox Online Pharmacy, “Good quality sleep depends on finding the best sleeping position for you – one in which your spine is correctly aligned, your airway remains open, and your limbs can move freely.” She emphasizes that side sleeping often meets these criteria, particularly when paired with the right mattress, pillows, and breathable bedding. Gentle stretching before bed can also improve circulation and reduce muscle tension, helping the body relax into sleep.

Side Sleeping — The Most Common and Beneficial Position

Side sleeping is the most popular sleep posture, with many people preferring the fetal, log, yearner, or T-rex positions. The fetal position, where the body is curled up on one side, is especially beneficial for those with sleep apnea or sleep-disordered breathing, as it helps keep the airway open. Side sleeping also supports back health by reducing spinal twisting when a pillow is placed between the knees.

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Pregnant women are advised to sleep on their left side, which improves blood flow to the fetus and reduces pressure on major blood vessels. For people with acid reflux or indigestion, left-side sleeping can also ease symptoms. Variations like the log or yearner positions can relieve shoulder and arm pressure, while the T-rex position may support individuals with neurodivergent conditions, offering comfort and sensory regulation. However, prolonged arm curling in the T-rex can risk nerve compression, potentially contributing to carpal tunnel syndrome.

Back Sleeping — Alignment Benefits with Breathing Risks

Back sleeping, including the soldier and starfish positions, keeps the spine aligned and can relieve back pain. It also reduces facial pressure, potentially helping to prevent wrinkles. However, this position can worsen snoring and sleep apnea, as relaxed throat muscles may block the airway, leading to repeated pauses in breathing. Sleep apnea is linked to high blood pressure, heart disease, type 2 diabetes, and fatigue, with up to 80% of cases undiagnosed. Those experiencing loud snoring, unrefreshing sleep, or daytime sleepiness should consult a doctor.

Stomach Sleeping — Comfortable but Risky

Stomach sleeping, often in the freefall position, may reduce snoring by opening the airway. However, it is generally not recommended due to its effects on spinal health. Sleeping on the front can overstretch muscles and ligaments, misalign the spine, and increase strain on the neck, back, and knees, potentially worsening pain. It also does little to prevent acid reflux and is particularly unsuitable for those with spinal injuries or post-surgery recovery needs.

Tips for Healthier Sleep

  • Use a supportive mattress and pillows tailored to your preferred sleep position.
  • Side sleepers should place a pillow between the knees; back sleepers under the knees.
  • Choose breathable bedding made from natural fibers like cotton or bamboo to prevent overheating.
  • Gentle pre-bedtime stretching can improve circulation and reduce muscle tension.
  • Consider alternating positions to prevent stiffness and pressure points.

By understanding the health implications of different sleep positions, individuals can make informed choices to improve sleep quality, spinal health, and overall wellbeing.

Sleeping Positions: How They Affect Your Health and Which Ones to Avoid

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Health

Fiji Declares National HIV Emergency as Diagnoses Surge Sixteenfold

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Fiji Declares National HIV Emergency as Diagnoses Surge Sixteenfold

Authorities launch a multi-agency public health campaign to expand free testing, treatment, and harm-reduction services

Fiji has announced a nationwide health response to address a significant rise in HIV cases and ensure that all residents can access essential medical care.

On Wednesday, Health Minister Dr. Atonio Lalabalavu shared the emergency declaration, explaining that national agencies are joining forces to provide rapid medical support, expand testing, and protect community well-being across the islands.

Official reports indicate that about one in every 60 adults in Fiji currently lives with HIV, following an increase in new infections over recent years. Health specialists explain that the virus spreads primarily through intimate sexual contact and shared needles among individuals using illicit substances.

Additionally, routine screenings revealed that two out of every 100 expecting mothers carry the virus, highlighting an urgent need for early maternal healthcare to protect newborns from infection.

To safeguard public health, authorities are delivering free daily treatments, distributing protective preventive medications, and setting up clean needle programs to stop infections before they start.

Furthermore, global partners, including Australia, New Zealand, India, and United Nations health bodies are providing financial resources and medical supplies to back the local effort.

By encouraging open community conversations and delivering accessible healthcare without judgment, health workers aim to ensure that everyone receives the care and dignity they deserve.

Fiji Declares National HIV Emergency as Diagnoses Surge Sixteenfold

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Adamawa Health Officials Report 20 Deaths from Suspected Diphtheria Cases

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Adamawa Health Officials Report 20 Deaths from Suspected Diphtheria Cases
A typical sign of Diphtheria
Adamawa Health Officials Report 20 Deaths from Suspected Diphtheria Cases

Parents and caregivers are advised to seek early medical help and update childhood vaccinations as response teams expand outreach.

Health authorities in Adamawa State are responding to a diphtheria outbreak that has caused 20 deaths across 13 local government areas. Speaking on Wednesday, State Epidemiologist Jones Steven Kadabiyu confirmed that health workers have recorded 126 suspected cases throughout the state, with six patients currently receiving medical care in local hospitals.

Diphtheria is a serious bacterial illness that spreads through airborne droplets from coughing or close personal contact. It mainly affects the throat and airway, causing sore throats, mild fevers, swollen neck glands, and difficulty swallowing or breathing.

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Health officials emphasized that the biggest risk to patients has been waiting too long to visit a health center, as some families try informal remedies at home first before seeking professional medical attention.

The state government is working alongside health partners to track new cases, provide specialized antibiotics and treatments, and protect medical workers and family members.

Officials stressed that while diphtheria can affect people of any age, young children are the most vulnerable to serious complications. Parents and guardians are strongly encouraged to ensure their children are up to date on their routine vaccines and to visit the nearest clinic immediately if anyone develops throat swelling or breathing issues.

Adamawa Health Officials Report 20 Deaths from Suspected Diphtheria Cases

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Monarch Dies Shortly After Being Rescued From Kwara Kidnappers

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The Onigbesi of Igbesi Land in Kwara State, Oba Moses Oyinloye Iwedunmoye I, has died days after he was rescued from kidnappers.

The monarch passed away in the early hours of Saturday at a hospital, according to his son, Prince Olasunkanmi, who said his father had been receiving treatment following a brief illness.

Yes, the news is true. He died after a brief illness following his release. We took him to the hospital, hoping he would survive, but he died there very early this morning,” Olasunkanmi said.

Oba Iwedunmoye was abducted on August 22 when armed men invaded Igbesi community in Isin Local Government Area.

He regained his freedom five days later after security forces launched an operation around the Elerin/Ijomu-Oro area, where three kidnapped victims were found.

The rescue followed a report received at the Oro Police Station from a vigilante member, who alerted authorities after one of his colleagues was shot while operating in the bush.

A combined team of police officers, soldiers and vigilantes was subsequently deployed to the area.

Police said the suspected kidnappers engaged the team in a gun battle after spotting the advancing operatives. One alleged kidnapper was killed during the exchange, while others escaped into the surrounding area.

The security team continued the search and eventually located the three victims, who were evacuated for medical treatment.

News of the monarch’s death was announced by Bisi Fakayode, National President of Omo Ibile Igbomina, who mourned the traditional ruler and prayed for the repose of his soul.

The circumstances surrounding the monarch’s illness and death have not been publicly disclosed beyond his family’s account that he fell ill after his release.

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