There are many problems that we may face in life but one that seems to be relatively common is a difficulty with sleeping. If we don’t sleep well during the night, it is likely that we are going to be drowsy during the day and it can affect our health in many ways. This is not only true of our mental health, even our physical health is affected.
There are a number of reasons why we may have a difficulty sleeping, and there tends to be a solution for each of those problems. Take a look down through the common issues that are listed below and that some of the solutions that are presented. You are likely to find the issue that you are dealing with and something that can help you to get the best night sleep of your life.
1. Shoulder pain – if you have a sore shoulder upon waking, it is important to avoid sleeping on your side. That is especially true of your painful shoulder. You should also avoid sleeping on the stomach because it can misalign your shoulder.
The best way to sleep is on your back. Put a thin pillow under your head and take another pillow and place it on your stomach to hug it. This should align your shoulders properly.
If you don’t like sleeping on your back, try lying on your side that is not painful. Pull your legs up slightly toward the chest and place a pillow between the knees. Don’t sleep with a hand under your head because it can produce an unnatural position of your shoulder.
2. Back pain – maintaining the proper curvature of your spine is important to avoid back pain. If you have a soft mattress, you may need to invest in a new one.
The best position is probably to sleep on your back. Place a pillow under the knees to restore the natural curve of the spine and reduce tension on the tendons. If you sleep on your stomach, place a pillow under your lower abdomen so the small of your back doesn’t move too far forward.
The fetal position is best for those who sleep on their side. Put a small pillow between the knees to take the load off of your lower back.
3. Neck pain – Sleeping on your back with a pillow under your head and a pillow under each arm is the best position for this difficulty. You should also use an orthopedic pillow.
If you want to sleep on your side, don’t use a pillow that is too high. Try to keep it under 6 inches. If you sleep on your stomach, use the thinnest pillow possible. Sleeping on your stomach with your head turned to one side may strain your neck.
4. Can’t fall asleep – it is best to get rid of all mobile phones and computers before bedtime because it may disrupt your sleep and wake cycles.
Avoid drinking any type of caffeine at least six hours before bedtime. Get regular exercise but do so in the morning or the early afternoon. It improves blood circulation and helps you fall asleep.
5. Can’t stay asleep – if you are someone who wakes up in the middle of the night, stop using gadgets before falling asleep. You should also avoid drinking alcohol before bedtime because it disrupts your water balance and sleep cycles. Be sure to check your room temperature, the ideal sleeping temperature is 20-22°C.
6. Can’t wake up – if you have a difficulty waking up in the morning, set your alarm for the same time every day, including the weekends. If you want to wake up earlier, go to sleep earlier.
7. Snoring – if you have a problem with snoring, try to avoid sleeping on your back. Sleeping on your back tends to allow the throat muscles to sag and narrows the airway.
You should also choose the right type pillow. Using a soft pillow causes your head to tilt backward and can increase snoring. An extra pillow to elevate the head may help to stop your tongue from falling into your windpipe.
You might find that sleeping on your side is the best option.
8. Leg cramps – This sudden spasms or tightening of the muscles in the legs affects up to 80% of all people. Nighttime leg cramps may be associated with certain diseases, nerve damage or vitamin and mineral deficiencies. If it happens often, talk to your doctor.
Strengthen and stretch the leg muscles on a regular basis or try massaging the legs before bedtime. Be consistent with your exercise.
10. Additional problems – sleeping disorders can be caused by any number of different issues, including digestive problems, heartburn or issues with your nervous system. Sometimes it is necessary to talk to your doctor to determine the solution.
If you have frequent heartburn, try laying on your left side while you sleep. If your legs ache, use a roll pillow at the food of your bed to keep your legs elevated. This will cause any blood that accumulates in the leg to run downward and you’ll feel better. You might also want to try rubbing your legs before bedtime and don’t drink caffeine within six hours of going to sleep.
H/T: Bright Side
Be sure to share this with your friends on Facebook