Did you know that we spend a third of our life sleeping? Therefore, it is no wonder that the quality of our sleep, as well as the sleep posture, have a tremendous impact on our overall health.
Here are a few tips from top experts on how to sleep correctly to fix all of your health issues:
1. Shoulder Pain
If you tend to experience shoulder pain often, avoid sleeping on the side, particularly on the affected shoulder. It is not recommended to sleep on the stomach as it causes incorrect position of the shoulders.
The best sleeping position is lying on the back with a thin pillow placed under the head. To keep the shoulders in stable position, put another pillow on the stomach and hug it.
If sleeping on the back doesn’t work for you, consider lying on the side that is not affected. Bring the legs toward the chest and put a pillow between the knees.
2. Back Pain
Keeping the normal curves of the spine is of utmost importance in case of back pain.
Sleeping on the back with a pillow placed under the knees is the best position for fixing back pain, as it helps restore the natural spinal curves. If you prefer sleeping on the stomach, place a pillow under the abdomen and the pelvis in order to prevent the back from moving forward.
Ultimately, if you are a side sleeper, take the fetal position. Bring the legs toward the chest and keep the back naturally arched. Consider placing a small pillow between the knees.
3. Neck Pain
In case of neck pain, sleeping on the back with a pillow placed under the head and another under the arms is the best option. Those with neck pain should opt for roll or orthopedic pillows.
If you are a side sleeper, make sure the pillow is not too high. Its heights should match the weight of the shoulder to keep the neck in the proper position.
If you prefer sleeping on the stomach, use a thin pillow. However, it is not recommended to sleep on the stomach as it will strain the neck.
4. Can`t Fall Asleep
The light emitted from phones and computers impacts the sleep-wake cycle, so banish the before bedtime. In addition, avoid drinking coffee, black tea, chocolate, and soda at least six hours prior going to sleep. Ultimately, exercise in the morning and afternoon to improve the body circulation and fall asleep easier.
5. Can`t Stay Asleep
If you tend to wake up often in the middle of the night, consider avoiding the use of gadgets before bedtime and avoiding alcohol consumption before bedtime. Keep the room temperature at 20-22°С, too.
6. Can`t Wake Up
This problem is quite difficult to solve, though! All you have to do is to set the alarm for the same time every day, even on weekends. Needless to say, sleep early in the evening if you want to wake up early.
Those who tend to snore should avoid sleeping on the back as in this position the throat tissues sag and narrow the airway. Sleep on the side instead, since with the head in a natural position nothing will disrupt the airflow.
8. Leg Cramps
Leg cramps are felt as sudden spasms or tightening of the muscles in thighs, calf, and feet. Nocturnal leg cramps are typically related to any nerve damage, disease, or mineral deficiency. A good way to fix leg cramps is to stretch the muscles by massaging the legs or doing yoga before bedtime.
9. Other problems
Sleep disorders can be caused by many factors, from fatigue and uncomfortable shoes to problems with the digestive or nervous system. Only a doctor can determine the cause of the problem and advise on the treatment.
If you suffer from frequent heartburn it’s a good idea to lie on your left side while catching some z’s. The left-side sleeping position prevents stomach contents from coming back up into the esophagus, preventing heartburn.
Do you have aching legs at night? Use a roll pillow or the foot of your bed to keep your legs lifted during sleep. The venous blood accumulated in your legs will run downward, and you’ll feel better. Also, try rubbing or lightly massaging your legs before retiring for the night, and avoid consuming caffeine at least 6 hours before bedtime.