We spend about a third of our life sleeping.
Both the quality of our night’s rest and our overall health depend directly on our sleep posture and on what we do before going to bed.
We’re supposed to get seven to nine hours of sleep, but many Americans don’t hit that target every night.
Sleep can provide incredible health benefits, like helping us lose weight, improving our memories, and even making us happier.
So when you’re lying in bed with one of these six common sleep problems, here’s what the science says you should do.
Trouble Falling Asleep
If you have trouble falling asleep, you should avoid using any phones and computers before bedtime because the light of the screens can affect your sleep-wake cycle. Also, you shouldn’t consume any caffeinated foods and drinks, such as chocolate, coffee, black tea, soda, and energy drinks, at least six hours before going to bed.
To help digestion, sleep on the left side, to allow gravity to act and improve the process.
If you suffer from back pain, you should sleep on your back, with a rolled-up towel under the curve of the back, and a pillow under the knees.
Sleeping on your stomach is probably not the best position if you have back pain, though a pillow under your legs can help. If you sleep on your side, try a pillow between your legs to relieve discomfort.
If you are dealing with shoulder pain, you should avoid sleeping on the side of the painful shoulder. Also, you shouldn’t sleep on your stomach because this position causes misalignment of the shoulders.
The most effective posture for reducing shoulder pain is lying on the back. You should put one pillow under your head and another on your stomach.
Hug the pillow on your stomach in order to keep your shoulders in a stable and correct position.
Sleeping on the back is not an advisable posture for those who tend to snore. In this position, the throat tissues sag and the tongue moves backward into the throat narrowing the airways.
Also, you shouldn’t use a soft pillow since it will make your head tilt backward, which will increase the snoring.
Inability to Wake Up
Even though many people are suffering from this problem, it can be quite easy to fix. If you can’t wake up in the morning, you should set your alarm at the same time every day, including on the weekends.
In case you want to wake up early, you should make sure that you are going to sleep early in the evening.