We spend about a third of our life sleeping and so many health problems can be alleviated by getting a good night’s sleep. Sleeping in the proper posture is extremely important to get the best sleep possible. A number of specialists have listed several recommendations on how to sleep properly, which will fix many sleep issues. Here are some tips that will help you to improve your sleep quality.
Trouble Falling Asleep
If you have trouble falling asleep, you should avoid using any phones and computers before bedtime because the light of the screens can affect your sleep-wake cycle. Also, you shouldn’t consume any caffeinated foods and drinks, such as chocolate, coffee, black tea, soda, and energy drinks, at least six hours before going to bed.
Regular exercising is also beneficial for improving your sleep. You should exercise in the morning and afternoon on a daily basis. This will help you to improve your blood circulation, tone your body, and fall asleep much easier.
Inability to Wake Up
Even though many people are suffering from this problem, it can be quite easy to fix. If you can’t wake up in the morning, you should set your alarm at the same time every day, including on the weekends.
In case you want to wake up early, you should make sure that you are going to sleep early in the evening.
The best posture for relieving neck pain is sleeping on your back with a pillow under your head and under both of your arms. Make sure that your pillows are either orthopedic or roll pillows.
If you sleep on your side, you should avoid using a high pillow. The height of the pillow should be equal to the width of one shoulder. This will help you to keep your neck in a correct position.
If you experience back pain, you should sleep on your back. Place a pillow under your knees in order to restore the natural spinal curves and to lower the tension in your tendons.
In case you are a stomach sleeper, you should place a pillow under your pelvis and lower abdomen. This will prevent your back from moving forward.
Moreover, if you are sleeping on your side, you should curl up in a fetal position. Bring your legs toward your chest and keep your back arched. You may put a small pillow between your knees for support.
If you are dealing with shoulder pain, you should avoid sleeping on the side of the painful shoulder. Also, you shouldn’t sleep on your stomach because this position causes misalignment of the shoulders.
The most effective posture for reducing shoulder pain is lying on the back. You should put one pillow under your head and another on your stomach.
Hug the pillow on your stomach in order to keep your shoulders in a stable and correct position.
Sleeping on the back is not an advisable posture for those who tend to snore. In this position, the throat tissues sag and the tongue moves backward into the throat narrowing the airways.
To help with your snoring, sleep on your side with your head lying in a natural position. This way nothing will restrict the airflow.
Also, 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.
If you suffer from frequent heartburn it’s a good idea to lie on your left side. 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 definitely avoid any caffeinated beverages six hours before bedtime.
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 true cause of the problem and advise a source of treatment.