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How to Fix 5 Common Sleep Problems With Science

We spend about a third of our lives sleeping. Both the quality of night rest and general health directly depend on the sleeping position and what we do before going to bed.

We have compiled recommendations from leading experts on how to sleep well to solve all your health problems.

How to fix all your sleep problems

1. Shoulder pain

How to fix 5 common sleep problems with science

If you wake up with shoulder pain, avoid sleeping on your side, especially on your sore shoulder. It is also not recommended to sleep on your stomach, as it causes a misalignment of the shoulders.

The best sleeping position is to lie on your back. Place a thin pillow (an orthopedic pillow will work best for you) under your head.

Take another pillow, place it on your stomach and hug it. Your shoulders will now be in the correct and stable position.

If you don’t like sleeping on your back, try lying on your side so it doesn’t hurt. Straighten your legs slightly toward your chest and place a pillow between your knees.

Sleeping with your hand under your head is not recommended, as it produces an unnatural shoulder position.

Sources: everyday health, home-remedies-for-you, mayoclinic

2. Back pain

How to fix 5 common sleep problems with science

If you have back pain, it is very important to maintain the normal curves of your spine. If your mattress is too soft, it’s time to buy a new one.

Sleeping on your back is probably the best position for you. Place a pillow under your knees to help restore your natural spinal curves and reduce stress on your tendons.

You can also try a small towel wrapped around your lower back for additional support.

If you have an upset stomach, place a pillow under the lower abdomen and pelvis so that the lower back does not move forward.

If you like to sleep on your side, it is better to take the fetal position. Stretch your legs slightly in toward your chest, keeping your back naturally arched. Place a small pillow between your knees. This can help you lighten the load on your lower back.

Sources: mayoclinic, dream foundation

3. Neck pain

How to fix 5 common sleep problems with science

Just like with back pain, your neck needs support while you sleep.

Generally sleeping on your back with a pillow under the head and a pillow under each arm is the best option. People with neck problems should choose their pillows very carefully, and it is best to opt for orthopedic or wheeled pillows.

If you prefer to sleep on your side, make sure the pillow is not too high. It should not be more than 15 cm. Ideally, the height of the pillow should match the width of one shoulder to help keep the neck in position.

If you sleep on your stomach, use the thinnest pillow you can find. It is best not to sleep in this position, as lying down all night with your head turned to one side will stretch your neck.

Sources: pain research journal, spine health

4. I can’t fall asleep at night

How to fix 5 common sleep problems with science

It can be hard to ban phones and computers before bed, but you should. It really helps if you have trouble falling asleep. Light from screens affects our sleep and wake cycles.

Avoid consuming caffeine (coffee, energy drinks, soda, black tea, chocolate) at least 6 hours before bed.

Exercise in the morning and in the afternoon. This helps tone the whole body, improves blood circulation and helps you fall asleep much faster.

Sources: Applied Physiology Journal, neuroendocrinology letters

5. I can’t fall asleep at night

How to fix 5 common sleep problems with science

If you usually wake up in the middle of the night, you should not only stop using your devices before bed, but also avoid alcohol before bed. Alcohol disrupts the water balance in your body and affects your sleep cycle.

Also, check the temperature in your room. The ideal temperature for sleeping is between 20 and 22 °C.

Sources: National Institute on Alcohol Abuse, sleep foundation, direct science

Based on materials from thisisinsider

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