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How to Fix All Your Sleep Problems With Science

Did you know that people spend a third of their life sleeping? Namely, sleeping plays a vital role in good health and well-being as it protects both, the mental health and the physical health. Due to the fact that sleep has a tremendous impact on the overall health, you need to have a good and quality sleep during night, but also you should pay attention to your sleeping pose.

Below you can read a several tips from top experts about how to sleep correctly and thus fix the health issues:

  1. Shoulder Pain

If experience shoulder pain very often it is highly advisable to avoid sleeping on the side, especially on the affected shoulder. Also, it is not advisable to sleep on the stomach as it causes incorrect position of the shoulders.

When it comes to reducing the shoulder pain, the best sleeping position is lying on the back with a thin pillow placed under your head. In order to keep your shoulders in stable position all you should do is to put another pillow on your stomach and then hug it. In case if sleeping on the back doesn’t work for you, you can try to lie on the side that is not affected. Also, try to bring your legs toward the chest and put a pillow between the knees.

  1. Back Pain

If you experience unbearable back pain, it is extremely important to keep the normal curves of your spine. In order to restore the natural spinal curves you should sleep on the back with a pillow placed under the knees. This is the best position for fixing the back pain. If you prefer to sleep on your stomach, it is of utmost importance to place a pillow under the abdomen and the pelvis as on that way you will prevent the back from moving forward. But, if you are a side sleeper, you should always take the fetal position.

  1. Neck Pain

In case of neck pain, the best option is to sleep on your back with a pillow placed under the head and another under the arms. People who experience neck pain should always buy roll or orthopedic pillows.

If you prefer to sleep on the side, it is important to buy pillow that is not too high. To be more precise, the height of the pillow should match the weight of your shoulder and thus to keep your neck in the proper position.

If you prefer sleeping on the stomach, it is advisable to use a thin pillow. Still, people who have neck pain should avoid sleeping on the stomach as it will strain the neck.

  1. Can`t Fall Asleep

It is scientifically proved that phones and computers emit light that has a negative impact on the sleep-wake cycle. If you cannot fall asleep, you should avoid using such gadgets before bedtime. It is highly advisable to sleep in a room without any device. Moreover, you should not drink coffee, black tea, chocolate and soda at least 6 hours before going to bed. In addition to that, it is highly advisable to exercise in the morning and afternoon and thus to improve the circulation in your organism and fall asleep easier.

  1. Can`t Stay Asleep

If you tend to wake up often in the middle of the night, you definitely should avoid use of any gadgets before going to sleep, but you also should avoid drinking alcohol before bedtime. It is advisable to keep the room temperature at 20-22°С.

  1. Can`t Wake Up

People who can’t wake up will confirm that this problem is quite difficult to solve. Luckily, there is a simple solution: make sure to set the alarm for the same time every day, even on weekends when you don’t go to work.

Even though it is needless to say, you should sleep early in the evening if you want to wake up early.

  1. Snoring

People who have issue with snoring should avoid sleeping on the back. When you are in this sleeping position, the throat tissues sag and narrow the airway. Instead, you should sleep on the side as this is a natural position for your head and nothing will disrupt the airflow.

  1. Leg Cramps

Leg cramps are really unpleasant spasms or tightening of the muscles in thighs, calf, and feet and occur suddenly. Medical experts explain that the nocturnal leg cramps are related to nerve damage, disease or mineral deficiency. In order to fix leg cramps it is advisable to stretch the muscles by massaging your legs. Moreover, you can start doing yoga before going to sleep.

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