We spend about a third of our life sleeping. Both the quality of our
night’s rest and our overall health depend directly on our sleep posture
and on what we do before going to bed.
We at Bright Side have put together recommendations from top specialists on how to sleep properly to fix all of your health problems.
Shoulder pain
If you wake up with a sore shoulder,
avoid sleeping on your side, especially on the painful shoulder.
It is also not advised to sleep on your stomach since it causes
misalignment of the shoulders.
The best sleeping posture is lying on your back. Put
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 the side
that is not painful. Draw your legs up slightly toward your chest, and
place a pillow between your knees. Sleeping with your hand under your
head is not advisable since it produces an unnatural position of the
shoulder.
Back pain
If you have back pain, maintaining the
normal curves of your spine is very important. If your mattress
is overly soft, it’s time to get a new one.
Sleeping on your back is probably the best position for you. Place
a pillow under your knees to help restore natural spinal curves and
reduce the tension in your tendons. You might also try a small rolled
towel under your lower back for additional support.
If you’re a stomach sleeper, put a pillow under your lower abdomen and pelvis so that the small of your back doesn’t move forward.
If you like sleeping on your side, then it’s best to take the fetal position. Draw
your legs up slightly toward your chest, keeping your back naturally
arched. Put a small pillow between your knees. This can help you take
the load off your lower back.
Neck pain
Just like with back pain, your neck needs to be supported while you sleep.
In general,
sleeping on your back with a pillow under your head and a pillow under each arm is the best option. People with neck problems should choose their pillows very carefully, and it’s best to go for orthopedic or roll pillows.
If you prefer to sleep on your side, make sure your
pillow is not too high. It shouldn’t be thicker than 6 inches. Ideally,
the height of your pillow should match the width of one shoulder to help
keep your neck in the correct position.
If you’re a stomach sleeper, use the thinnest pillow
you can find. It’s better not to sleep in this position at all since
lying all night with your head turned to one side will strain your neck.
Can’t fall asleep
It can be tough to banish phones and
computers before bedtime, but you should. It really helps if you have
trouble falling asleep. The light from screens affects our sleep-wake
cycles.
Avoid consuming caffeine — coffee, energy drinks, soda, black tea, chocolate — at least 6 hours before going to bed.
Exercise in the morning and afternoon. This helps to tone your whole
body, improves your blood circulation, and helps you fall asleep much
faster.
Can’t stay asleep
If you often wake up in the middle
of the night, you should not only stop using your gadgets before going
to sleep but also avoid alcohol before bedtime. Alcohol disrupts the
water balance in your body and affects your sleep cycle.
Moreover, check your room temperature. The ideal sleeping temperature is 20-22°С.
Can’t wake up
Everyone seems to suffer from this
problem, but, oddly enough, it’s very easy to solve. Set your alarm for
the same time every day (even on the weekends). If you want to wake
up early, you need to go to sleep early in the evening.
Snoring
If you tend to snore, avoid sleeping on your back. In this position, throat tissues sag and your tongue falls backward into your throat narrowing the airway.
Choose your pillow carefully. Overly soft pillows
can cause your head to tilt backward and increase snoring. Use an extra
pillow or elevate the head of your bed a few inches to stop your tongue
from falling back over your windpipe.
Sleep on your side. With your head lying in a natural position, nothing will restrict the airflow.
Do special exercises. Exercising the muscles of your tongue and throat can help strengthen them and reduce snoring.
Leg cramps
Leg cramps are usually sudden spasms,
or tightening, of muscles in the calf, feet, or thighs. Almost 80%
of people suffer from this problem, regardless of age. Night leg cramps
are most often related to some disease, nerve damage, or lack of trace
elements. If you experience this condition too often, talk to your
doctor.
One good way to stop leg cramps is to get the calf muscle stretched and strengthened.
You can try doing yoga or massaging your legs before bedtime. Just
remember: if you want to achieve good results, you should exercise
regularly.
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.
首先，你有注意到緊張時你會有什麼表現？先改掉以下５個小習慣：
你的生活快樂嗎
