Looking for ways to fix 5 common sleep problems? Actually, we spend about a third of our lives sleeping. Both the quality of night rest and general health directly or indirectly depends on the sleep posture and what we do before going to sleep.
Here we have outlined most effective ways to fix 5 common sleep problems.
1- Can’t Fall Asleep At Night
It is quite difficult to ban phones and computers before bed, but you should. It is really very helpful if you have trouble falling asleep. The light from the screens affects our sleep and wake cycles badly.
Avoid consuming coffee, energy drinks, sodas, black tea, chocolate at least 6 hours before going to bed.
Morning and afternoon exercise. Yes, this helps tone the entire body, improves blood circulation in the body, and helps you fall asleep much faster and better.
2- Can’t Stay Asleep At Night
If you generally wake up in the middle of the night or any time before your alarm bell, you should not only stop using your cell phone before bed but also avoid alcohol or smoking before bed. Alcohol disrupts the balance of water in your body and affects your sleep cycle badly.
Also, check the temperature in your room. As per experts, the ideal sleeping temperature is 20 to 22 ° C.
3- Neck Pain
In general, sleeping on your back with a pillow under your head and a pillow under each arm is the perfect option. People having problems with neck should choose their pillows very carefully, and it is best to opt for orthopedic pillows.
If you feel easy to sleep on your side, make sure the pillow is not too high. Ideally, it should not be more than 15 cm, the height of the pillow should match the width of one shoulder to help keep the neck in perfect position.
If you’re a stomach sleeper, use the thinnest pillow in order to sleep well. 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 and you will feel pain.
4- Shoulder Pain
If you wake up in the morning with shoulder pain, avoid sleeping on your side, especially your painful shoulder. Sleeping on your stomach is also not good or not recommended, as it causes a misalignment of the shoulders.
The perfect sleeping position is to lie on your back. Put a thin pillow (an orthopedic pillow) under your head.
Take another pillow, lay it face down, and hug it tightly. Your shoulders will now be in a comfortable and stable position.
If you don’t like to sleep on your back, try lying on your side so it doesn’t hurt badly. Stretch your legs slightly toward your chest and place a pillow under your knees.
Sleeping with your hand under your head is not recommended as it produces an unnatural shoulder position.
5- Back Pain
If you are suffering from back pain, it is very important for you to maintain the normal curves of your spine. If your mattress is soft. So, it’s the right time to buy a new mattress.
Sleeping on your back is most probably the perfect position for you. Place a pillow under your knees to help restore your natural spinal curves. Plus, reduce strain on your tendons.
You can also try a small towel wrapped around your lower back for extra support. If you are facing a problem of an upset stomach, place a pillow under your lower abdomen and pelvis so that your lower back doesn’t move forward.
If you love to sleep on your side, it is better for you to take the fetal position. Stretch your legs slightly toward your chest, keeping your back arched. Put a small pillow under your knees. This is very helpful for you to lighten the load on your lower back.
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