This page has been robot translated, sorry for typos if any. Original content here.

How to solve all your sleep problems with science

Решение проблем со сном

Sleep (lat. Somnus) is a natural physiological process of staying in a state with a minimum level of brain activity and a reduced reaction to the surrounding world inherent in mammals, birds, fish, and some other animals, including insects ( for example, fruit flies ).

More than a third of life we ​​spend 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 getting into a soft, warm bed.

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

Sore shoulders

Болят плечи - Решение проблем со сном

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

The best option - sleep on the back. Put a thin pillow under your head. Well, if it is orthopedic. Embrace the second pillow, laying on the belly. In this case, your shoulders will be in the right, stable position.

But if you do not sleep on your back, you can sleep on the side opposite the sore shoulder. Bend your legs and squeeze them slightly against your chest. Place a pillow between your legs. The arm itself cannot be placed under the head, as this creates an unnatural position of the shoulder.

Back aches

Болит спина - Решение проблем со сном

You should start by changing the bed - a soft mattress is not for you. When back pain is extremely important to maintain the natural curve of the spine.

The most effective will again be sleep on the back. Put a pillow under your legs, this will restore the spinal curvature and reduce the tension of the tendons. You can put a small twisted towel under the lower back, which will provide additional back support.

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

For those who like to sleep on their side, doctors advise you to take the position of the embryo . Pull the legs to the stomach, while the back arches. Put a small pillow between your legs - this way you will not be able to turn your hips and load the 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 is to sleep on your back, putting a pillow under your head and under each arm. In case of pain in the neck, special attention should be paid to the pillow, to choose 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, because in this position the neck is turned to the side.

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 should. This is the way out if you toss and turn a few hours before finally falling asleep. Light from gadgets greatly 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 evening, it will help to bring the whole body to a tone, to disperse the blood, and it will be much easier to fall asleep.

Intermittent sleep

Прерывистый сон - Решение проблем со сном

If you often wake up in the middle of the night, then in addition to giving up gadgets at bedtime, avoid drinking alcohol. Alcohol violates the body's water balance and a long sleep phase. That is why we wake up in the middle of the night.

Also, check the temperature in your room. Ideal for sleeping is 20–22 ° С. When it is too hot, sleep is hard. If it is too cold, there is a risk of getting sick.

Hard to wake up

Трудно проснуться - Решение проблем со сном

It would seem that absolutely everyone suffers from this problem, but, oddly enough, it is fairly easy to solve. Set the alarm at the same time every day, even on weekends. And of course, to get up earlier, you need to go to bed before, and this can be even more difficult.


Храп - Решение проблем со сном

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 pillow leads to the back of the head and increase snoring. Raise the headboard or use an extra pillow to eliminate tongue dropping, and with it snoring.

> Sleep on your side. So the head is in a natural position, nothing prevents the flow of air.

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


Судороги - Решение проблем со сном

Cramps are muscle cramps, 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 illness, problems with the nervous system and lack of trace elements. Therefore, if this occurs too often, it is worth to consult a doctor.

But convulsions occur in perfectly healthy people. This happens due to physical exertion, muscle fatigue, stress and sedentary work.

Get rid of the cramps will help any type of gymnastics , improve stretching and strengthen the muscles of the legs. This tool can be, for example, yoga or massage before bedtime. 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 over-voltage and uncomfortable shoes to problems with digestion and the nervous system. Therefore, in order to accurately determine the cause and choose the treatment, first of all it is necessary to consult a specialist. If health is in order, but the unpleasant feeling remains, follow the general recommendations.

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

Do your legs ache and ache at night? When you sleep, put your legs higher. For this fit roller from blankets, or you can throw your legs on the headboard. Venous blood accumulated during the day will go away and it will be easier for the legs. Also do not forget about a light foot massage before bedtime, give up strong tea and coffee at least 6 hours before going to bed.

Via & Research of spine-health & mayoclinic & sleepfoundation