1.Recovery Position 侧卧

GOOD FOR: Acid reflux
好处：减少胃酸倒流

BAD FOR: Wrinkles
坏处：导致皱纹

WHAT THE EXPERTS SAY: Known as the recovery position because it’s similar to the posture used in medical emergencies, this can help reduce acid reflux and aid indigestion. But it puts increased pressure on the nasolabial folds that run from the corners of the nose to the sides of the mouth — known as laughter lines.
专家说：这种自然侧躺的姿势有利于消化，和急救时用的姿势很像，可以减少夜间胃酸倒流的情况。但是，虽然这种睡姿可能会给嘴鼻周围的皮肤造成压力，这样会挤压脸颊，会加深法令纹。

ACTION: If sleeping on your left side doesn’t help, and heartburn and indigestion are still proving a problem, prop up the head of your bed slightly, so that the upper body is higher than the stomach. This can help reduce acid reflux when sleeping, as gravity keeps the acid in the stomach. There has been some discussion that a silk pillow can help to reduce wrinkles caused by pressure when sleeping
肿木办：如果侧睡起不到什么作用，依然有胃酸倒流、烧心的情况，可以抬高床头，让头部高于胃部。这样利用重力的原理便可以减少胃酸倒流。关于法令纹的问题，有不少人说使用丝质枕头会有所帮助。

2.The Corpse 仰卧

GOOD FOR: Arthritis
好处：减轻关节炎

BAD FOR: Asthma, snoring, sleep apnoea, heart health
坏处：气喘、打鼾、睡眠中呼吸暂停、心脏健康问题

WHAT THE EXPERTS SAY: Sleeping on your back is a good option for those who suffer from arthritis and joint pain. This is because sleeping on your back distributes weight evenly throughout the body, without putting strain on any specific area. However, the same sleep position is well known to aggravate snoring. Sleep apnoea is a more serious condition where the throat closes off completely, leading to intermittent pauses in breathing which last for ten seconds or more.
专家说：仰睡对患有关节炎的人来说是个好姿势，因为身体重量将平均分配在整个背部，不会对任何一个特定部位造成压力。但这个睡姿却很容易家中打鼾的症状。更严重的情况下，当喉咙完全闭合时，甚至会发生呼吸暂停，持续10秒甚至更长时间。

ACTION: If this is your favourite sleeping position, then make sure you invest in a firm pillow. A lack of support for the neck and upper spine can cause tension in the muscles of the neck and shoulders, resulting in pain. For those who snore only when sleeping on their back, placing a pillow under their upper back may encourage them to change sleeping position and shift onto their side or front.
肿木办：如果说这是乃最喜欢的睡姿，那最好用一个比较硬的枕头。如果颈部没有支撑的话会造成颈部以及肩部肌肉的酸痛。而对于那些仅在仰卧时才会打鼾的人，可以在他们的背部放上一个枕头，这样来促使他们改成侧睡或者俯卧。

3.Foetal Postion 蜷成一团

GOOD FOR: Lower back pain
好处：缓解背痛

BAD FOR: Neck pain, headaches
坏处：颈椎问题，头痛

WHAT THE EXPERTS SAY: Sleeping like this can help repair wear and tear in the back. it is important to make sure the neck is kept in alignment with the rest of the body. In other words, ensure that your pillow is not too high or too low, as this can strain the muscles and nerves in the neck, leading to head and neck pain in the morning.
专家说：这种睡姿可以减轻背部的疼痛和疲劳。但是必须保证脖子跟脊柱在同一水平线上。也就是说，要保证乃的枕头高度正好，因为这种睡姿会造成颈部肌肉和神经疼痛，有时候早上醒来会感到头痛或颈椎疼痛。

ACTION: Finding a pillow that properly fills the gap between the shoulders and the neck will help to prevent any neck strain or headaches. Get your partner to lie in this position and look at their spine and neck — they should be in a straight line. 
肿木办：找一个不高不低的枕头正好让肩部和头颈保持在同一水平线，这样可以减轻颈部和头部的疼痛。让朋友躺在这个位置上，看看颈部和脊椎是否在水平笔直。

4.Spooning 侧抱

GOOD FOR: Reducing stress
好处：减少压力

BAD FOR: Causing aches and pains
坏处：引发疼痛

WHAT THE EXPERTS SAY: Lying in each other’s arms can certainly boost the strength of a relationship. Physical touch, even while sleeping, can reduce feelings of stress in both men and women. However, this position can mean you are forcing your body into a position that can exacerbate existing aches and strains in the joints and muscles.
专家说：两个人相拥而睡可以稳固双方的关系。即使在睡梦中，肢体的接触也能减轻双方的压力。然而，这个睡姿意味着强迫自己摆出一个可能加重关节以及肌肉疼痛的不舒服姿势。

ACTION: When sharing a bed with a partner, it is important to be selfish about your sleeping arrangements. Find a good starting position that is comfortable for you, even if this means putting distance between the two of you.
肿木办：当跟别人一起睡觉的时候，适当的“自私”是很重要的。找一个自己觉得舒服的睡姿，不管这是否会让两人之间的距离变大。

5.The Sunbather 俯卧

GOOD FOR: Snoring
好处：减少打鼾

BAD FOR: Teeth grinding, pain and numbness in hands
坏处：磨牙、疼痛、双手麻痹

WHAT THE EXPERTS SAY: Sleeping on the front will help to prevent snoring, as the muscles of the throat will not sag backwards under gravity. However, if you’re a teeth grinder it can make the condition even worse. When people sleep on their front, their lower jaw is positioned further forward than normal. Also, you have to rotate your neck to either the left or right, causing strain on one side. Nerve compression occurs when the bones of the spine press on the nerves in the neck.
专家说：这个睡姿可以有效的防治打呼，因为这时候喉咙处的肌肉不会因为重力原因而下垂。但是，如果你平时会磨牙的话，那么俯卧可能会让这情况更加严重。因为当人们俯卧的时候，下颚会比平时更加突出。而且，俯卧时头必定偏向一边，这会导致某一侧的颈椎神经痛。

ACTION: You could also try sleeping on a pillow placed lengthwise under your stomach to your shoulders, as this can help to reduce the arching of the back.
肿木办：可以尝试在肚子到肩部下方竖着放一个枕头，这样可以减轻背部的疼痛。