A cardiologist explains how to sleep for the perfect night's sleep: avoid snoring, back pain, and reflux.

During an interview, cardiologist Jorge Tartaglione offered key recommendations for achieving restful sleep and improving sleep quality.

The conversation revolved around everyday habits that, when modified slightly, can make a big difference to one's health.

One of the topics he addressed was post-lunch sleep. “Who doesn't get a little sleepy after lunch?” he asked, appealing to a feeling shared by many people. In this context, Tartaglione pointed out that “the ideal nap should not exceed half an hour.”

Tartaglione emphasized the importance of adopting a proper sleeping position. He explained that choosing how to sleep directly influences the quality of your rest.

"It's proven that sleeping on your side is much better than sleeping on your back or stomach," the specialist stated.

In arguing why this position is the most beneficial, the doctor divided the positive effects into three specific areas that are favored.

One of the benefits most highlighted by the cardiologist was the reduction in snoring. "If we sleep on our side, we improve our sleep apnea, that is, we stop snoring," he said.

And he explained the physiological reason behind this: "We snore because the tongue is flattened where air should pass, impeding normal circulation. When you sleep on your side, the back of your tongue rotates, leaving that space free."

Lower back pain, common among those who adopt poor sleeping postures, can also be alleviated with this simple change.

Tartaglione was clear: “If you sleep on your back or stomach, without the correct curvature, back pain is guaranteed.”

The solution he proposes is concrete: "On the other hand, if you sleep on your side and put a pillow between your legs, you will reduce this pain."

Another less obvious but equally important benefit relates to the digestive system. Sleeping on your side positions your body in a way that prevents gastric juices from rising.

When you sleep on your side, the esophagus is higher than the stomach, so gastric juices don't rise," the doctor pointed out.

Beyond posture, Tartaglione recommended two other tweaks to your nighttime routine to achieve deeper sleep.

The first has to do with mealtimes: ideally, dinner is served at 8 p.m. The second has to do with the environment: the room should remain completely dark throughout the night.

The Nation (Argentina) / GDA.

*This content was rewritten with the assistance of artificial intelligence, based on information from La Nación (GDA), and reviewed by the journalist.