Remember those sleepless nights you had? The lack of sleep can seriously get to us. Sleep and mood are closely connected; poor or inadequate sleep can really cause irritability and stress in our lives. Hence, it is important for us to have a good night’s rest.
To improve the quality of your sleep, here are some common sleeping problems we have and solutions to fixing it. You’re welcome.
1. Shoulder Pain
Avoid sleeping on your side if you wake up with a sore shoulder. Neither should you sleep on your stomach, since it might cause misalignment of shoulders. Instead, the best sleeping posture is lying on your back. Put a thin pillow (an orthopaedic 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.
2. Back Pain
If your mattress is overly soft, it’s time to get a new one. This is to protect your spine, especially the curving. 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.
3. Neck Pain
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 orthopaedic or roll pillows.
If you prefer to sleep on your side, make sure your pillow is not too high. 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.
4. Leg Cramps
Leg cramps include sudden spasms, or tightening, of muscles in the calf, feet, or thighs. Almost 80% of people suffer from this problem, regardless of age. 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.
If you tend to snore, avoid sleeping on your back. In this position, throat tissues sag and your tongue falls backwards into your throat narrowing the airway. Also, choose your pillow carefully. Overly soft pillows can cause your head to tilt backwards 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. Another option is to sleep on your side. With your head lying in a natural position, nothing will restrict the airflow.
6. Can’t Fall Asleep
I understand that it can be tough to banish phones and computers before bedtime. But for the quality of your sleep, you really should. Avoid consuming caffeine at least 6 hours before going to bed as well. Exercising in the morning/afternoon helps too, as it improves blood circulation that makes you fall asleep much faster.
7. Can’t Stay Asleep
Even if you manage to fall asleep, sometimes you tend to wake up in the middle of the night. In this case, 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. Also, try to make sure your room temperature is 20-22°С, which is the ideal temperature to optimise sleep time.
8. Can’t Wake Up
Oh boy, especially when it is a cooling weather and you just want to lie in bed the whole day. We feel you. Which is why the best way to wake up is to set your alarm for the same time every day. (weekends too, if you can) Consistency is key, yeah?
If you suffer from frequent heartburn it’s a good idea to lie on your left side while catching some sleep. The left-side sleeping position prevents stomach contents from coming back up into the oesophagus, preventing heartburn.
10. Aching Legs
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. Try to avoid consuming caffeine at least 6 hours before bedtime too.
This article was first published on goodyfeed.com