How to solve all your problems with sleep through science

sore shoulders

When the pain in the shoulders, it is desirable 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 - to sleep on their backs. Put a thin pillow under his head. Well, if it is orthopedic. Second hug pillow, resting on his stomach. In this case your shoulders will be in the correct and stable position.

But if you do not fit sleep on your back, you can sleep on the side opposite to the sore shoulder. Bend your legs slightly and retighten them to the chest. place a pillow between your legs. Samu can not lay a hand under his head, as this creates an unnatural position of the arm.

Aching back

We must start with a change of bed - soft mattress is not for you. When back pain is extremely important to maintain the natural curvature of the spine.

The most effective will again sleep on their backs. Put a pillow under your feet, it will restore the curvature of the spine and reduces the tension of the tendons. You can put a small rolled towel under the waist, which will provide additional support for the back.

If you are used to sleeping on your stomach, place a small pillow pelvis to lower back did not move forward, do not bend excessively.

For those who like to sleep on his side, doctors are advised to take the fetal position. Pull the legs to the abdomen, and the back is arched caves. Between the legs, place a small pillow - so you can not rotate the hips and lower back to load.

Pain in the neck

Here, as in the case of back pain, it is necessary to provide a comfortable and correct position of the neck.

The best option - to sleep on your back, place a pillow under your head and under each arm. When neck pain should pay special attention to is the pillow, choose orthopedic, valikoobraznuyu.

If you like to sleep on your side, make sure that your pillow is not too high. Best thickness -. 15 cm The ideal pillow should be of such a height, the width of the shoulder to keep your neck in the correct position.

If you sleep on your stomach, using ultra-thin pillow, and it is better not to sleep at all on the abdomen, as in this position the neck is turned to one side.

It's hard to sleep

Of course, it would be difficult not to touch the phone and do not sit at the computer before going to bed, but you should. This output, if you tossed a few hours before sleep finally. Light from gadgets greatly affects the sleep cycle .

Also, at least 6 hours before bedtime does not drink caffeine. And it is not only coffee, but also Coke, energy, black tea and chocolate.

Exercise in the morning and in the evening, it will help to bring the whole body in tone, to disperse the blood, and sleep will be much easier.

Intermittent sleep

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

Also, check what you have in the room temperature. Sleeps ideally 20-22 ° C. When it's too hot to sleep difficult. If it is too cold, there is a risk of falling ill.

It is hard to wake up

On this issue, it would seem, suffer everything, but, oddly enough, it is quite easy to solve. Set the alarm clock in the same time every day, even on weekends. And, of course, to get up early, before you need to go to bed and do it is even more difficult.

Snore

If snoring is not necessary to sleep on their backs. In this position, the soft throat tissues to sag, and the tongue sinks down, creating an obstacle to the air current.

Pay attention to the pillow. Too soft pillow leads to tilting the head back and increase snoring. Lift the back of the bed, or use an additional pillow to eliminate the sticking of the language, and with it, and snoring.

> Sleep on your side. Since the head is in a natural position, air flow does not interfere.

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

convulsions

Cramps - a spasm 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 may be the result of disease, problems with the nervous system and the lack of trace elements. So if it happens too often, it is necessary to consult a doctor.

But the seizures occur and perfectly healthy people. This happens due to physical exertion, fatigue of muscles, stress and sedentary work.

Get rid of the seizures will help all kinds of gymnastics, improving stretching and strengthening the muscles of the legs. Such means may be, for example, yoga or massage before bedtime. The main thing - remember that in order to achieve the result of the exercise to be performed regularly.

Other problems

The causes of other sleep problems can be a lot: Surge and uncomfortable shoes to problems with the digestive and nervous system. Therefore, in order to accurately determine the cause and choose the treatment, first of all is to see a specialist. If health is good, but the uneasy feeling remains, practice general recommendations.

If you often tormented heartburn at night, then there will help to sleep on your left side on a raised higher pillow. The position on the left side protects against stomach contents back into the esophagus, thus preventing heartburn.

Hurt and aching legs at night? During sleep, put your feet up. For this fit roll of blankets or you can throw a leg over the back of the bed. Venous blood, accumulated during the day, leave, and feet will become easier. Also do not forget about the light foot massage before bed, abstain from strong tea and coffee at least 6 hours before going to bed.