How to solve all your sleep problems with science (link in comments)

 

We spend about a third of our lives sleeping, and the quality of our sleep, as well as our overall health, depends directly on our sleeping position and the habits we adopt before bed. Here are some recommendations from specialists to correct your sleeping posture and relieve various ailments.

Shoulder pain

If you wake up with a painful shoulder, it’s recommended to avoid sleeping on your side, especially on the affected shoulder. Sleeping on your stomach is also not recommended, as this can cause shoulder strain. The best sleeping position is on your back. Use a thin pillow, preferably an orthopedic one, under your head. Place another pillow on your stomach and hug it with your arms. This will keep your shoulders in a correct and stable position.

If sleeping on your back doesn’t work for you, try sleeping on your side, away from the painful shoulder. Bend your legs slightly towards your chest and place a pillow between your knees. Avoid sleeping with your hand under your head, as this creates an abnormal position for the shoulder.

When you experience back pain, it’s important to maintain the natural curve of your spine. If your mattress is too soft, it’s time to replace it. Sleeping on your back is probably the best position for you. Place a pillow under your knees to help restore the natural curves of your spine and reduce strain on your tendons. You can also try placing a small rolled-up towel under your lower back for added support.

If you prefer to sleep on your stomach, place a pillow under your belly and pelvis to prevent your lower back from arching forward. If you sleep on your side, choose the fetal position. Bend your legs slightly toward your chest, keep your back naturally arched, and place a small pillow between your knees. This can help relieve pressure on your lower back.

Neck pain

Just as with back pain, your neck needs proper support while you sleep. Sleeping on your back with a pillow under your head and another under each arm is generally the best option. People with neck problems should choose their pillow carefully, opting for orthopedic pillows or rolling pillows.

If you prefer to sleep on your side, make sure your pillow isn’t too high. It shouldn’t be thicker than 15 centimeters. Ideally, the pillow’s height should match the width of one of your shoulders to keep your neck in the correct position.

If you sleep on your stomach, use the thinnest pillow possible. However, it’s best to avoid this position, as it forces you to keep your head turned to the side all night, which can strain your neck muscles.

Difficulty falling asleep

Turning off screens before bed can be difficult, but it’s an important step if you have trouble falling asleep. Screen light disrupts our sleep-wake cycle. Avoid caffeine—whether it’s coffee, energy drinks, sodas, black tea, or chocolate—at least six hours before bedtime. Exercising in the morning or afternoon also helps tone your entire body, improve blood circulation, and help you fall asleep faster.

Frequent awakenings during the night

If you frequently wake up in the middle of the night, it’s recommended not only to avoid using electronic devices before bed, but also to refrain from consuming alcohol before bedtime. Alcohol disrupts the body’s fluid balance and affects your sleep cycle. Also, check the temperature in your bedroom, which should ideally be between 20°C and 22°C.

Difficulty waking up

Everyone seems to suffer from this problem, but it’s surprisingly easy to fix. Set your alarm for the same time every day, even on weekends. If you want to get up early, you should also go to bed early.

Snoring

If you tend to snore, avoid sleeping on your back, as in this position, the fabric remains suspended in your throat and your tongue falls back into it, narrowing your airway. Choose your pillow carefully, as pillows that are too soft can cause your head to tilt backward and worsen snoring. Use an extra pillow or raise the head of your bed a few centimeters to prevent your tongue from falling back into your throat.

Sleeping on your side is a better solution. In this position, nothing obstructs airflow. Furthermore, specific exercises for the tongue and throat muscles can strengthen them and reduce snoring.

Benkramper

Leg cramps are sudden spasms or contractions of the muscles in the calves, feet, or thighs. Nearly 80% of people experience this problem, regardless of age. Nighttime leg cramps are often associated with illnesses, nerve damage, or a deficiency in certain trace elements. If you frequently experience cramps, it is recommended that you consult a doctor.

A good way to prevent cramps is to stretch and strengthen your calf muscles. You can try yoga or leg massages before bed. However, to get good results, you need to exercise regularly.

Other problems
Sleep disturbances can be caused by many factors, from fatigue to uncomfortable shoes, to digestive or nervous disorders.

If you frequently suffer from heartburn, it is recommended to sleep on your left side. This position prevents stomach contents from flowing back up into the esophagus and reduces heartburn.

If you experience leg pain at night, use a rolling pillow or the foot of your bed to elevate your legs while you sleep. This will help reduce the venous blood pooling in your legs, providing relief. Also, try gently massaging your legs before bed, and avoid caffeine for at least six hours before going to sleep.