Every person spends about a third the life in sleeping. The quality of our rest at night and our overall health depend directly on our sleeping posture and on what we are doing before sleep.
The Bright Side have put together some recommendations from top specialists on the way of sleeping properly, in order to fix all of the people’s health problems.
1. Shoulder pain
If you wake up having a sore shoulder, then you should avoid sleeping on the side, especially on that shoulder which is painful. It is also not recommended to sleep on the stomach, as it can cause you misalignment of the shoulders.
The best sleeping posture will be lying on your back. You should put one thin pillow (an orthopedic pillow will work best for you) under your head. Then, take another such pillow, place it on your stomach and hug it. In that way, your shoulders will be in the correct and stable position.
But, if you don’t like this position of sleeping on your back, then you should try lying on the side which is not painful. You should draw your legs up slightly toward the chests and place a pillow between your knees. Another position which is not recommended is sleeping with your hand under your head, as it produces an unnatural position of your shoulder.
2. Back pain
It is very important to maintain the normal curves of your spine, if you suffer from back pain. Also, if you have an overly soft mattress, then it is time to change it.
Sleeping on your back will probably be the best position for you. Place one pillow under your knees and in order to help restore natural spinal curves, as well as reduce the tension in the tendons. Another thing which you may also try is a small rolled towel under your lower back for additional support.
If you are a person that sleeps on the stomach, you should put a pillow under your lower abdomen and pelvis, in order the small of your back does not move forward.
If you are a person that likes sleeping on the side, the best for you will be to take the fetal position. You should draw your legs up slightly toward your chest, keeping your back naturally arched. Put a small pillow between your knees. This will help you in taking the load off your lower back.
3. Neck pain
Just like your back, your neck also needs a support when you sleep.
In general, the best option for you will be sleeping on your back with a pillow under your head and a pillow under each arm. Those people that have neck problems should choose their pillows very carefully, and the best solution for them will be to go for orthopedic or roll pillows.
If you are a person that prefers to sleep on the side, you should make sure that the pillow you sleep on is not too high. And it also should not be thicker than 6 inches. The ideal height of your pillow should match the width of one shoulder to help keep your neck in the correct position.
If you are a person that prefers to sleep on the stomach, you should use the thinnest pillow which you can find. It is better not to sleep in this position at all, as lying all night with the head turned to one side will strain your neck.
4. Can’t fall asleep
For some people, it can be tough to banish phones and computers before sleeping, but it is important to do so. It will really help you if you have problems with falling asleep. The light that comes from the screens, can affect our sleep – wake cycles.
You should also avoid the consumption of caffeine – coffee, energy drinks, soda, black tea, chocolate – at least 6 hours before sleeping.
You should also exercise in the morning and afternoon, as it will help you to tone your entire body, as well as improve the blood circulation, and help you to fall asleep in a faster way.
5. Can’t stay asleep
If you wake in the middle of the night very often, you should not only stop using your gadgets before sleeping, but you should also avoid the consumption of alcohol, as it disrupts the water balance in the body and thus affects the sleeping cycle.
You should also check the temperature in your room, as the ideal sleeping temperature is 20 to 22°С.
6. Can’t wake up
Every person seems to suffer from this problem, but oddly enough, it is very easy for solving. You should set your alarm for the same time every single day, even in the weekends. If you want to wake up early in the morning, you should also go to sleep early in the night.
If you are a person that snores, you should avoid the position sleeping on the back. In this position, throat issues sag and your tongue falls backward into the throat narrowing the airway.
You should also choose the pillow carefully. The overly soft pillows may cause your head to tilt backward and increase snoring. You should use an extra pillow or elevate the head of your bed a few inches, in order to stop the tongue from falling back over your windpipe.
Sleep on the side. When your head is lying in a natural position, nothing will restrict the airflow. You should also do some special exercises, as exercising the muscles of tongue and throat can help you in strengthening them and thus reduce snoring.
8. Leg cramps
The leg cramps are usually sudden spasms, or tightening, of muscles in the calf, feet, or thighs. Almost 80% of the people suffer from this problem, regardless of the age. The night leg cramps are often related to some diseases, nerve damage or maybe lack of trace elements. If you are of those people that experience this condition very often, you should visit your doctor.
One of the good ways of stopping leg cramps is to get the calf muscle stretched and strengthened. You can also try doing yoga or massaging your legs before going to bed. And remember, in order to achieve good results, you should exercise on regular basis.
9. Some other problems
Many factors can be the cause of sleeping disorders, from fatigue and uncomfortable shoes, to problems with the digestive system, or the nervous system as well. The cause of the problem can be determined only by a doctor, as well as the advice on the treatment.
It is a good idea to lie on your left side while catching some z’s, if you suffer from some frequent heartburn. The left – side sleeping position will prevent stomach contents from coming back into the esophagus, which will prevent heartburn.
If you have aching legs during the night, you should use roll pillow or the foot of your bed, in order to keep your legs lifted while you sleep. The venous blood accumulated in the legs will run downward, and you will feel much better. You can also try rubbing or lightly massaging your legs before retiring from the night, and also avoid the consumption of caffeine at least 6 hours before going to sleep.