People should have eight hours a night sleep, so people usually sleep for 1/3 of their life. Nowadays, sleeping is becoming more and more problematic because of numerous problems and activities that keep us from getting asleep.
Good quality sleep and the overall well-being and good quality sleep really depend on what we do before bedtime and the way we sleep. Sleep affords many health benefits. It energizes the body with the needed vitality and increases our mood. But, if you sleep less than 8 hours it may cause some problems.
So, if you notice some of the following sleep problems, here are our recommends:
If you belong to the group of a side-sleepers, and you may experience sore shoulder when you wake up. In order to avoid this condition, stop sleeping on your side or on your stomach as it can cause misalignment of your shoulders.
If experience pain in one shoulder, then stop sleeping on that side. You can place a pillow between your knees or you can pull your legs toward your chest. Avoid sleeping with your hand under your head because your shoulder will be in an unnatural position.
We recommend you to sleep on your back. You should use one orthopedic pillow on your stomach to hug it and one under your head. If you follow these tips your shoulders will be in a correct and stable position.
To avoid back pain, you should try to maintain the normal curves of the spine. So, choose a mattress which is not too soft and not too hard.
If you sleep on your back, place a pillow under your knees, reduce the tension in your tendons and renew the natural spinal curves. For additional support, roll some towel and put it under your lower back.
If you like sleeping on the stomach, put a pillow under the lower abdomen and right under your pelvis. This way your back won’t move forward.
If you are side-sleeper, try to sleep in a fetal position. Pull your legs toward your chest and arch your back in a normal position. Put a small pillow between your knees to reduce the load on your lower back.
Your neck should be also supported while you are sleeping because you may face some neck pain.
If you experience neck pain, you should sleep with a pillow under your arms and head. Be careful and choose the right pillow (orthopedic or roll pillows).
If you are side-sleeper, choose a pillow that is not too high but not too thick. Choose your pillow according to the width of your shoulder.
If you prefer sleeping on your stomach, use the thinnest pillow you can find. We recommend you to avoid sleeping in this position because it can strain your neck.
Difficulty Falling Asleep
Don’t use your computer or your phone before you go to bed. These devices affect and decrease your sleep. Avoid consuming black tea, chocolate, energy drinks, soda, coffee, alcohol at least 6 hours before sleeping.
If you include some exercise in your lifestyle, you will fall asleep easily and you will improve blood circulation.
Difficulty Staying Asleep
If you notice that you wake up a few times during the night, stop using your computer or phone and avoid consuming alcohol before bedtime. Alcohol modifies the water balance in the body and decreases the amount of time you spend in deep sleep.
Note: your room temperature should be between 20-22 ̊C.
Difficulty Waking Up
Difficulty waking up is one of the most common sleeping problems nowadays. Luckily, it has a very simple solution. Just set one alarm for the same time every morning. Get up immediately after you hear the alarm.
If you snore while sleeping, avoid sleeping on the back. Snoring happens because the throat tissues sag and the tongue falls backward into the throat thus narrowing the airway.
For this purpose, choose your pillow carefully. Soft pillows make the snoring worse because your head goes backward. Lift your head with some extra pillow.
If you are side-sleeper, put your head in a normal position.
Try some special exercises for the tongue and throat muscles in order to reduce snoring.
These are sudden spasms or tightening of the muscles in the thighs, calf, and feet. Many people face this problem. If you experience some leg cramps during sleeping, this can means nerve damage or some disease. We recommend you to consult your doctor.
You can try strengthening and stretching the calf muscle, some yoga exercises or massage your legs. For best results, do some exercises every day.
Other Sleeping Disorders
Sleep disorders can result from many other factors including uncomfortable shoes, problems with the digestive or nervous system, and fatigue. In order to find the right cause, consult your doctor.
If you experience frequent heartburn, sleep on your left side. This way your stomach content won’t return into the esophagus, and you will avoid heartburn.
If you experience aching legs while sleeping, take some roll pillow or lift your legs on a pillow. This way, you will stimulate proper blood circulation, and as a result accumulated blood in the legs will move downward.
One more thing, rub or massage your legs and avoid caffeine 6 hours before going to bed.