How to solve all your sleep problems through science
Sleep (Latin somnus) is a natural physiological process of being in a state with a minimum level of brain activity and a reduced reaction to the outside world, inherent in mammals, birds, fish and some other animals, including insects ( for example, Drosophila ).
We spend more than a third of our lives in a dream. Our rest and the health of the whole organism directly depend on the position in which we sleep and what we do before climbing into a soft, warm bed.
We at shram.kiev.ua have gathered for you the recommendations of an army of specialists on how to sleep properly to solve health problems.
For pain in the shoulders, it is advisable not to sleep on your side, especially on the sore side. Also, do not sleep on your stomach, as the shoulders are in the wrong position.
The best option is sleep on your back. Lay a thin pillow under your head. Well, if it will be orthopedic. Hug the second pillow, laying on your stomach. At the same time, your shoulders will be in the correct, stable position.
But if sleep on your back is not suitable for you, you can sleep on the side opposite to the sore shoulder. Bend your legs and squeeze them slightly to the chest. Put a pillow between your legs. The arm itself cannot be placed under the head, as this creates an unnatural position of the shoulder.
You should start with a bed change - a soft mattress is not for you. For back pain, it is imperative to maintain the natural curvature of the spine.
The most effective will again be a dream on the back. Put a pillow under your feet, this will restore bending of the spine and reduce tendon tension. You can put a small twisted towel under the lower back, which will provide additional back support.
If you are used to sleeping on your stomach , place a small pillow under the pelvic area so that the lower back does not lean forward and bend beyond measure.
For those who like to sleep on their side, doctors are advised to take an embryo pose . Pull the legs to the stomach, while the back bends in an arcuate manner. Between your legs put a small pillow - so you can’t turn your hips and load your lower back.
Pain in the neck
Here, as with back pain, it is necessary to ensure a comfortable and proper position of the neck.
The best option is to sleep on your back with a pillow under your head and under each arm. For pain in the neck, it is worth paying special attention to the pillow, choose an orthopedic, roller-shaped.
If you like to sleep on your side, make sure your pillow is not too high. The best thickness is up to 15 cm. The ideal pillow should be as high as the width of one shoulder to keep your neck in the correct position.
If you sleep on your stomach, use an ultra-thin pillow, and it is better not to sleep on your stomach at all, since in this position the neck is turned to one side.
Hard to fall asleep
Of course, it will be difficult not to touch the phone or sit down at the computer before you go to bed, but you must. This is the way out if you toss and turn for several hours before finally falling asleep. Light from gadgets greatly affects the sleep and wake cycle .
Also, do not consume caffeine at least 6 hours before bedtime. 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 whole body into tone, disperse blood, and it will be much easier to fall asleep.
If you often wake up in the middle of the night, then in addition to giving up gadgets before going to bed, avoid drinking alcohol. Alcohol upsets the body's water balance and long sleep phase. That's why we wake up in the middle of the night.
In addition, check what your room temperature is. Ideally, 20–22 ° C is ideal for sleeping. When it's too hot, it's hard to sleep. If it is too cold, there is a risk of getting sick.
It's hard to wake up
It would seem that absolutely everyone suffers from this problem, but, strangely enough, it is quite easy to solve. Set an alarm at the same time every day, even on weekends. And of course, to get up earlier, you need to go to bed earlier, and this can be even more difficult.
When snoring is not worth sleeping on your back . In this position, the soft tissues of the pharynx sag, and the tongue sinks, creating an obstruction to the flow of air.
Pay attention to the pillow . Too soft a pillow leads to throwing the head back and increasing snoring. Raise the headboard or use an extra pillow to eliminate tongue retraction, and with it snoring.
> Sleep on your side. So the head is in its natural position, nothing prevents the air flow.
Do gymnastics . Simple exercises for the muscles of the tongue and pharynx will help strengthen them and overcome snoring.
Cramps are spasms in the muscles, and at night they most often occur in the legs. Almost 80% of all people suffer from this problem, regardless of age. Seizures can be the result of illnesses, problems with the nervous system, and a lack of trace elements. Therefore, if this happens too often, you should consult a doctor.
But convulsions also occur in completely healthy people. This happens due to physical exertion, overwork of muscles, stress and sedentary work.
Any kind of gymnastics that improves stretching and strengthens the muscles of the legs will help get rid of cramps . This may be, for example, yoga or bedtime massage. The main thing is to remember that to achieve the result of the exercise you need to perform systematically.
The causes of other sleep problems 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 a treatment, you should first contact a specialist. If health is in order, but the unpleasant sensation remains, adhere to general recommendations.
If you often torment heartburn at night , then sleep on the left side on a raised pillow will help here. The position on the left side protects against the contents of the stomach back into the esophagus, which prevents heartburn.
Sick and aching legs at night? During sleep, put your legs up. To do this, a roll of blankets is suitable or you can throw your legs on the headboard. The venous blood accumulated during the day will go away and your legs will feel better. Also, do not forget about a light foot massage before going to bed, give up strong tea and coffee at least 6 hours before you go to bed.
Via adme.ru & Journal of Pain Research & spine-health & mayoclinic & sleepfoundation