怎么舒服地仰睡

仰睡有时不是很舒服。很多睡眠专家建议睡觉时不要采取这种姿势。睡眠较浅或者睡觉容易打鼾的人尤其要避免仰睡。但是如果你喜欢这种方式，还是可以通过改变睡眠环境和习惯，让自己睡得更舒服。

步骤

改变睡眠环境

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/3f\/Sleep-on-Your-Back-Comfortably-Step-1-Version-3.jpg\/v4-460px-Sleep-on-Your-Back-Comfortably-Step-1-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/3f\/Sleep-on-Your-Back-Comfortably-Step-1-Version-3.jpg\/v4-728px-Sleep-on-Your-Back-Comfortably-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 用枕头把头抬高。用一两个枕头把头抬高10厘米，以便睡觉时能更加顺畅地呼吸。有些特殊的枕头有放松颈部肌肉的作用，能改善睡眠质量，你可以考虑购买。^[1]
   • 垫高头睡觉对于患有呼吸睡眠终止症或胃酸倒流的人尤其有效。
   • 如果你不知道垫几个枕头合适，就先从一两个开始，试验几晚。你还可以试试矫形枕头。这种枕头能够贴合你的脖子和头，为你在睡眠时提供良好的支撑。楔形的泡沫枕头也能支撑头部，让你在平躺时能正常地呼吸。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/94\/Sleep-on-Your-Back-Comfortably-Step-2-Version-3.jpg\/v4-460px-Sleep-on-Your-Back-Comfortably-Step-2-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/94\/Sleep-on-Your-Back-Comfortably-Step-2-Version-3.jpg\/v4-728px-Sleep-on-Your-Back-Comfortably-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 睡觉时在膝盖下方垫一个枕头。仰睡会对脊柱和背部下方形成压力。睡觉前把一到两个枕头放在膝盖下方，能确保脊柱得到合理的支撑，减轻背部下方受到的压力。^[2]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/8f\/Sleep-on-Your-Back-Comfortably-Step-3-Version-3.jpg\/v4-460px-Sleep-on-Your-Back-Comfortably-Step-3-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/8f\/Sleep-on-Your-Back-Comfortably-Step-3-Version-3.jpg\/v4-728px-Sleep-on-Your-Back-Comfortably-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 确保床垫舒适，能为人体提供有效的支撑。对于习惯了仰睡的人来说，床垫必须充分支撑包括下背部在内的全身各个部位。床垫里起支撑作用的主要是内部的弹簧。不同类型和品牌的床垫内部弹簧的分布和数量都不一样。另外，床垫的衬垫也各不相同，从18厘米到46厘米不等。购买床垫时一定要躺上去试试，看看是不是足够舒适，能否提供充分的支撑。^[3]
   • 通常中等硬度的床垫睡着更舒服，因为你的肩膀和臀部会略微下陷。如果下背部感到疼痛，最好购买硬一些并带衬垫的床垫，给背部更好的支撑。
   • 检查你家的床垫是否有塌陷或躺着不舒服。如果有，是时候买一张新床垫了。虽然你可以把木板垫在床垫下方防止塌陷，这也只能暂时解决问题。为了睡上好觉，最终你还是得买一张新床垫。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/73\/Sleep-on-Your-Back-Comfortably-Step-4-Version-3.jpg\/v4-460px-Sleep-on-Your-Back-Comfortably-Step-4-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/73\/Sleep-on-Your-Back-Comfortably-Step-4-Version-3.jpg\/v4-728px-Sleep-on-Your-Back-Comfortably-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 购入加湿器。干燥的空气会刺激鼻腔和喉咙，引起夜间鼻塞和打鼾。为了维持舒适湿润的睡眠环境，建议开着加湿器睡觉。你可以在家电商场或网上买到加湿器。^[4]

改变睡眠习惯

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/2\/2a\/Sleep-on-Your-Back-Comfortably-Step-5-Version-3.jpg\/v4-460px-Sleep-on-Your-Back-Comfortably-Step-5-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/2\/2a\/Sleep-on-Your-Back-Comfortably-Step-5-Version-3.jpg\/v4-728px-Sleep-on-Your-Back-Comfortably-Step-5-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 睡前几个小时不要吃东西或喝酒精饮品。酒精会让你夜里辗转难眠，睡不踏实。另外，睡前吃太多也会影响睡眠质量，让你睡觉时打呼，并且不停地翻来覆去。^[5]
   • 尽量在睡觉前两三个小时喝水，晚餐和入睡的时间也要隔开几个小时。这样身体才有充足的时间消化食物，做好安然入睡的准备。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/b\/ba\/Sleep-on-Your-Back-Comfortably-Step-6-Version-2.jpg\/v4-460px-Sleep-on-Your-Back-Comfortably-Step-6-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/b\/ba\/Sleep-on-Your-Back-Comfortably-Step-6-Version-2.jpg\/v4-728px-Sleep-on-Your-Back-Comfortably-Step-6-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 睡前放松。睡前进行一些放松的活动，比如泡澡、读书或和爱人低声聊天，为睡觉做准备。睡前放松能够带来舒适感，帮助你轻松入睡。
   • 建议睡前喝点热饮，比如花草茶。不要喝含咖啡因的饮料，否则你会睁着眼直到天明。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/84\/Sleep-on-Your-Back-Comfortably-Step-7-Version-2.jpg\/v4-460px-Sleep-on-Your-Back-Comfortably-Step-7-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/84\/Sleep-on-Your-Back-Comfortably-Step-7-Version-2.jpg\/v4-728px-Sleep-on-Your-Back-Comfortably-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 建议采取侧睡的姿势。刚上床时你可能想平躺，当睡意袭来或者夜里醒来的时候，最好改成侧卧。平躺会导致打鼾，让你睡不踏实。试着翻身侧睡，让身体感到更舒适，这样才能一整晚维持深度睡眠。^[6]