睡？睡！

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Strike Your Sleep Pose

你睡觉摆的姿势

You turn off the lights and get yourself ready to snooze. Are you on your back, side, or stomach? Though there is no strong science connecting your sleep position to things like back pain, snoring, personality, and how often you wake up during the night, here are some interesting associations that have been noted.

关掉灯，准备好睡觉。你是仰卧、侧卧还是俯卧？虽然还没有强有力的科学依据将你的睡姿与背疼、打鼾、个性以及夜间醒来的频率联系起来，但这里有一些已经被注意到的有趣的联系

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Side Position

This is when you sleep on your side with both arms down. About 15% of people “sleep like a log.” Some research says you may tend to be social, easygoing, and trusting.

大约15%的人是这样侧卧，双臂放下的睡姿，“睡得像根木头”。一些研究表明，这样的人可能倾向于社交、随和以及信任他人。

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Side Position: Yearner

About 13% of people sleep in this side position with their arms out in front of their bodies. If you sleep like this, some studies say you may be open-minded, but suspicious, and stubborn about sticking to a decision once you've made it. 

大约13%的人以这种睡姿睡觉，他们的手臂伸展在身体前面。一些研究表明，如果你像这样睡觉，可能思想开放，但也多疑，而且一旦做出了决定，就会固执地坚持。

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Side Position: Spooning

With your body close to your partner, you may wake up more often, but cuddling can be good for you. It makes your body release a chemical called oxytocin that can help lower your stress, bond you to your partner, and help you get to sleep faster.

当你的身体紧挨着你的伴侣时，你可能会醒得更频繁，但是拥抱对你有好处，它会让你的身体释放一种叫做催产素的化学物质，可以帮助你减轻压力，让你和伴侣更亲密，帮助你更快入睡。

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If You Snore

如果你打鼾

To keep the noise level down at night, side sleeping is best. If you like to sleep on your back, stacking up a few pillows may help. See your doctor if your snoring makes you gasp for breath or feel tired the next day, or if it wakes you (or your partner) up. Loud snoring can be a sign that you may have sleep apnea -- a condition that stops and restarts your breathing when you sleep. It can lead to stroke, high blood pressure, and heart disease.

晚上要想降低打呼的噪音，最好侧睡。如果你喜欢平躺着睡觉，多堆几个枕头可能会有帮助。如果打鼾让你喘不过气来，或者第二天感觉很累，或者吵醒了你(或你的伴侣)，那就去看医生。鼾声很大这可能是你患有睡眠呼吸暂停症的信号，这种情况会在你睡觉时停止或重新开始呼吸。它会导致中风、高血压和心脏病。

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If You Have Back Pain

如果你背痛

Side sleeping wins for this, too. To take even more pressure off your hips and back, you can put a pillow between your legs. If you’re a back sleeper, you might put one under your knees to keep the natural curve of your back.

如果你背痛的话，侧卧可是要注意，为了减轻臀部和背部的压力，你可以在两腿之间放一个枕头。如果你是仰卧者，你可以在膝盖下放一个，以保持背部的自然弧度。

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If You’re Pregnant

如果你怀孕了的话

It’s usually more comfortable -- and healthier for you and your baby -- if you sleep on your side. And the left side may be better, because it may get more blood and nutrients to your baby. If you have back pain, put a pillow under your belly to support the weight. It can also help to bend your knees and put a pillow between your legs. 

侧睡通常更舒服，对你和你的宝宝也更健康。左侧可能更好，因为它可以为你的宝宝提供更多的血液和营养。如果你有背部疼痛问题，在你的腹部放一个枕头来支撑重量，弯曲膝盖，在两腿之间放一个枕头也会有帮助。

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What About Your Mattress?

你的床垫呢？

A mattress that works with your sleep style and body type can help with many issues. It should be firm enough to support your back and sleep position, but soft enough to fit the shape of your body. This isn’t always easy to figure out. Some stores will let you test a mattress for several weeks and change it out if it doesn’t work for you.

一个适合你的睡眠方式和体型的床垫可以帮助解决很多问题，它需要足够坚固以支撑你的背部和睡眠姿势，但又足够柔软以适合你的身体形状。这个不太容易弄明白，有些商店会让你试用几个星期的床垫，如果不适合你，可以更换它。