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

More than a third of life we spend in sleep. Our leisure and health of the entire body is directly dependent on the position in which we sleep and what we do before you climb into soft, warm bed.

The website has gathered for you the whole army of experts about how to sleep to solve health problems.

Aching shoulders





When the pain in the shoulders it is advisable not to sleep on your side, especially on the affected side. Also, do not sleep on the abdomen as the shoulders come down in the wrong position.

The best option is sleeping on the back. Put her head under the thin pillow. Well, if it is orthopedic. The second hug pillow, lying on his belly. At the same time your shoulders will be placed in their proper, stable position.

But if you not sleeping on your back, sleep on the sideopposite the sore shoulder. Bend your legs slightly and retighten them to the chest. Between the legs with a pillow. The hand itself cannot be placed under the head, as this creates an unnatural position of the shoulder.



Back pain





One must start with the change of 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 be again sleeping on the back. Place a pillow under your legs, this will restore the curve of your spine and reduce the tension of the tendons. You can put a small rolled towel under the lower back that provide extra back support.

If you are used to sleep on my stomach, placed under the pelvis a small pillow to the small of the back not leaning forward and does not bend excessively.

For people who sleep on the side of the doctors advise to take a fetal position. Pull feet to the stomach, with the back arched bend. Between the legs lay a small pillow so you will not be able to rotate the hips and loading the lower back.



Neck pain





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. When neck pain is a special attention to the cushion, to choose orthopedic, velikobritaniyu.

If you like to sleep on your side, make sure your pillow is not too high. The best thickness — up to 15 cm the Perfect pillow should be of such height as the width of the shoulder to keep your neck in the correct position.

If you sleep on your stomach, use ultra-thin pillows, and better not to sleep on my stomach, because in this position the neck is turned sideways.



It's hard to sleep





Of course, it will be difficult not to touch the phone or sit down at the computer before going to bed, but you should. This way, if you are tossing and turning for several hours before finally sleep. The light from the gadgets greatly affects the cycle of sleep and wakefulness.

A minimum of 6 hours before sleep do not drink caffeine. And it's not just coffee, but Coca-Cola, energy, black tea and chocolate.

Do exercises in the morning and evening, it will help to bring all the body to tone, to disperse the blood, and will fall asleep much easier.



Interrupted sleep





If you often Wake up in the night, in addition to the waiver of gadgets before going to sleep avoid 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 what you have at room temperature. Sleep is 20-22 °C. When too hot to sleep difficult. If it's too cold, there is a risk of getting sick.



It's hard to Wake up





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



Snoring





When snoring is not to sleep on your back. In this position the soft tissue of the throat SAG, and the language of sinks, creating an obstacle current of air.

Pay attention to the pillow. Too soft pillow leads to tilting your head back and increased snoring. Lift the headboard of the bed or use an extra pillow to eliminate ceasing language, and with it snoring.

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

Do gymnastics. A simple exercise for muscles of the tongue and throat will help to strengthen them and to overcome snoring.



Cramps





Cramps are spasms in the muscles, and at night they are most often in the legs. Almost 80 % of all people suffer from this problem irrespective of age. Seizures may be the result of illness, problems with the nervous system and lack of micronutrients. So if it happens too often, you should consult a doctor.

But the cramps happen in perfectly healthy people. This happens because of physical exertion, muscle fatigue, stress and sedentary work.

To get rid of the seizures will help all types of gymnasticsto enhance stretching and strengthening the muscles of the legs. Such means can be, for example, yoga or massage before bed. The main thing to remember is that to achieve the result of the exercises should be performed systematically.



Other problems Causes other sleep problems can be many: from stress and uncomfortable shoes to problems with digestion and nervous system. Therefore, to accurately determine the cause and choose a treatment first and foremost is to consult a specialist. If health is fine, but the unpleasant feeling remains, adhere to the General recommendations.







If you often suffer heartburn at night, then will sleep on the left side raised higher on the pillow. The position on the left side prevents the ingress of stomach contents back into the esophagus, which prevents heartburn.

Sore and aching feet at night? During sleep, put your feet up. Use a roll of blankets, or you can put your feet up on the headboard. Venous blood that has accumulated during the day, leave, and feet will become easier. Also don't forget a light massage before bed, give up strong tea and coffee at least 6 hours before going to bed.



Source thisisinsider
Photo on preview Illustrator Natalia Kulakova
Photographer Roman Zakharchenko, Model Olga Zakharchenko specifically for the Website


See also
8 yoga poses that focus on sleep
3 reasons to sleep naked
Why sleeping on your left side so useful?


via www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/sls-20076452?s=1