Scientists have demonstrated that altering your sleeping position can treat common health issues. If you're fond of sleeping, you'll be pleased to know that you can address and prevent various health problems while you enjoy your slumber. This period is essential for our bodies to rest, recover, and gather strength for the next day.
Thus, the quality of our sleep each night is vital and can significantly influence our lives.
Regrettably, we live in a society where sleep deprivation is common, and many of us seldom achieve the recommended hours of sleep due to stress or excessive work. Additionally, numerous individuals suffer from sleep disorders.
However, scientists assert that there isn't a sleep problem that cannot be resolved. Often, the solutions are straightforward, such as modifying the sleeping position, adjusting the pillow, or regulating the room temperature.
The way we sleep can profoundly affect our health. Here are methods to correct some of the most frequent issues caused by incorrect sleeping positions:
Shoulder Pain
If you experience shoulder pain upon waking, it's best to avoid sleeping on your side. Instead, sleep on your back and place a small pillow under the affected shoulder. Additionally, embracing a pillow can help maintain proper shoulder alignment.
Neck Pain
Neck pain could indicate that it's time to change your pillow. It's advisable to replace pillows at least every two years. Many people find that latex pillows are the most comfortable.
Back Pain
Here are the most advantageous sleeping positions if you suffer from back pain:
- Back: When sleeping on your back, put a pillow under your knees and a small rolled towel under the curve of your back.
- Side: For side sleepers, a pillow between the knees, with the knees slightly drawn up, is beneficial.
- Stomach: If you prefer sleeping on your stomach and have back pain, placing a pillow under your pelvis and lower abdomen can help.
Trouble falling asleep
There are numerous factors that can make it difficult to fall asleep at night, such as stress, a heavy meal before bed, or suboptimal sleeping conditions. To combat this, consider the following advice: create a pre-sleep routine that could include activities like reading or drinking a calming tea, and avoid screens in the bedroom. Refrain from consuming caffeine in the afternoon and opt for exercising in the morning rather than the evening.
Inability to stay asleep
Many factors can impact your ability to maintain sleep. To improve sleep quality, consider these adjustments: avoid alcohol before bedtime and ensure your bedroom is cool, ideally between 60 degrees Fahrenheit (15.5 Celsius) and 70 degrees Fahrenheit (21 Celsius).
Inability to wake up
A straightforward solution for those who struggle to wake up in the morning is to combat "social jetlag," a term scientists use to describe the mismatch between our social and biological clocks, particularly between workdays and days off. Simply set your alarm for the same time every day, including weekends, to help your body adapt to a consistent wake-up time.
Acid Reflux
To avoid the discomfort of acid reflux at night, try sleeping with your head raised or on your left side to keep your stomach lower than your esophagus.
Snoring
Snoring may be caused by factors such as alcohol intake, medications, smoking, body weight, and nasal blockages. It's advisable to sleep on your side rather than on your back and to use an additional pillow to elevate your upper body slightly.
Leg Cramps
Nighttime leg cramps can be extremely uncomfortable and often stem from stress or dehydration. If they occur, try stretching your calf muscle forcefully, wiggling and massaging your leg, or walking around.
To avoid them, ensure you stay hydrated throughout the day and limit alcohol and caffeine intake. When sleeping on your back, position pillows to elevate your toes. If you sleep on your stomach, let your feet hang off the end of the bed.
If you're experiencing sleep difficulties, it's important to first identify the problem and then tackle it, since sleep is crucial for our health.
Source: brightside.me
