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How to solve all your problems with sleep with the help of science

Решение проблем со сном

Sleep (Latin somnus) is a natural physiological process of being in a state with a minimum level of cerebral activity and a lower response to the surrounding world, inherent in mammals, birds, fish and some other animals, including insects ( eg, fruit fly ).

More than a third of life we ​​spend in a dream. Our rest and the health of the whole organism depend directly on where we sleep and what we do before we get into a soft, warm bed.

We in gathered for you the recommendations of an army of specialists on how to sleep properly to solve health problems.

Shoulders hurt

Болят плечи - Решение проблем со сном

With pain in the shoulders, it is advisable not to sleep on the side, especially on the sore side. Also, do not sleep on your stomach, since the shoulders are in the wrong position.

The best option is sleeping on your back. Place a thin pillow under your head. Well, if it will be orthopedic. Hug the second pillow, putting it on your stomach. At the same time, your shoulders will be in the right, stable position.

But if you do not fit sleep on your back, you can sleep on your side, opposite the painful shoulder. Bend your legs and push them lightly to your chest. Put a pillow between your legs. The hand itself can not be put under the head, as this creates an unnatural position of the shoulder.

The back hurts

Болит спина - Решение проблем со сном

You should start with changing beds - a soft mattress is not for you. With back pain, it is extremely important to preserve the natural curve of the spine.

The most effective is again a dream on the back. Put a pillow under your feet, this will restore the bend of the spine and reduce the tension of the tendons. You can put a small twisted towel under your waist, which will provide additional back support.

If you are accustomed to sleeping on your stomach , place a small pillow under the pelvic area so that the waist does not move forward and does not bend over.

For lovers of sleeping on their side, doctors advise to adopt the embryo pose . Pull the legs to the abdomen, with the back arched in a bow. Between the legs, put a small pillow - so you can not turn your hips and load your lower back.

Pain in the neck

Боль в шее - Решение проблем со сном

Here, as with back pain, it is necessary to ensure a comfortable and correct position of the neck.

The best option - to sleep on your back, putting a pillow under your head and under each hand. With pain in the neck, special attention should be paid to the pillow, to choose orthopedic, roll-like.

If you like to sleep on your side, make sure that your pillow is not too high. The best thickness is up to 15 cm. The ideal cushion should be as high as the width of one shoulder to keep your neck in the right position.

If you sleep on your stomach, use an ultrathin pillow, and it is better not to sleep on your stomach at all, because in this position the neck is turned to one side.

It's hard to sleep

Трудно уснуть - Решение проблем со сном

Of course, it will be difficult not to touch the phone and not to sit at the computer before going to bed, but you must. This is an option if you toss around for several hours before finally falling asleep. Light from gadgets strongly affects the sleep and wake cycle .

Also, at least 6 hours before bedtime, do not consume caffeine. And this is not only coffee, but also Coca-Cola, energy, black tea and chocolate.

Do exercises in the morning and in the evening, this will help bring the entire body into tone, disperse blood, and fall asleep much easier.

Intermittent sleep

Прерывистый сон - Решение проблем со сном

If you often wake up in the middle of the night, then besides avoiding gadgets before bedtime, avoid drinking alcohol. Alcohol disrupts the body's water balance and a long phase of sleep. That's why we wake up in the middle of the night.

In addition, check which room temperature you have in your room. For a dream, ideally 20-22 ° C. When it's too hot, it's hard to sleep. If it's too cold, there is a risk of getting sick.

It's hard to wake up

Трудно проснуться - Решение проблем со сном

Everything seems to suffer from this problem, but, strangely enough, it is quite easy to solve. Set the alarm at the same time every day, even on weekends. And of course, to get up early, you need to go to bed earlier, and this can be even more difficult.


Храп - Решение проблем со сном

When you snore, you should not sleep on your back . In this position, the soft tissues of the pharynx sag, and the tongue sinks, creating an obstacle to the current of the air.

Pay attention to the pillow . A pillow that is too soft results in tipping the head back and increasing snoring. Raise the back of the bed or use an extra pillow to eliminate the slipping of the tongue, and with it snoring.

> Sleep on your side. So the head is in a natural position, the current of the air does not interfere.

Do gymnastics . Simple exercises for the musculature of the tongue and throat will help strengthen them and overcome snoring.


Судороги - Решение проблем со сном

Seizures are cramps in the muscles, and at night they are most often in the legs. Almost 80% of all people suffer from this problem regardless of age. Seizures can be the result of diseases, problems with the nervous system and lack of trace elements. Therefore, if this happens too often, it is worthwhile to see a doctor.

But seizures also occur in perfectly healthy people. This is due to physical exertion, fatigue, stress and sedentary work.

Get rid of seizures will help any kind of gymnastics , improving the stretching and strengthening the muscles of the legs. Such a means can be, for example, yoga or a massage before bed. The main thing is to remember that to achieve the result of the exercise you need to perform systematically.

Other problems

Другие проблемы - Решение проблем со сном

The causes of other problems with sleep can be many: from overstrain and uncomfortable shoes to problems with digestion and nervous system. Therefore, in order to accurately determine the cause and choose the treatment, it is first of all necessary to consult a specialist. If the health is ok, but the unpleasant feeling remains, adhere to the general recommendations.

If you are often tormented by heartburn during the night , then there will help sleep on your left side on a raised cushion. The position on the left side protects against ingestion of the contents of the stomach back into the esophagus, which prevents heartburn.

Sore and aching feet at night? During sleep, put your feet higher. For this purpose, a roller of blankets or you can throw your legs on the back of the bed. The venous blood that has accumulated during the day will go away, and it will become easier for the legs. Also do not forget about easy massage of feet before going to bed, give up strong tea and coffee at least 6 hours before going to bed.

Via & Journal of Pain Research & spine-health & mayoclinic & sleepfoundation