Do you suffer from sleeping problems? Here are the best ways on how to fix your sleeping issues through scientific methods
Recently, it can be seen that having sleeping problems is like a common thing to almost 80% of the people. Therefore, we have researched on various sleeping issues and its causes as well as its remedy so that you can have a stress-less and sleepless night. These methods work all the time, so, read the following tips on how to fix sleeping issues with science.
1 Shoulder Pain
Among remedies for sleeping issues, waking up with a sore shoulder is a negative sign that you do not have correct sleeping posture. Try not to sleep on your sides but if it is impossible for you to sleep without you turning to one of your sides, then sleep on the side which is less painful with your legs slightly drawn up to your chest and placing a pillow in between your knees.It is advised not to sleep on your stomach as well as with your hand under your head.
But experts have it that the best sleeping position is to sleep on your back with a thin pillow or more preferably an orthopaedic pillow under your head. Place another pillow on your stomach, and hug it so that your shoulders are in correct position.
2 Back Pain
Sleeping on your back is the best position but if you have back pain, then it is either your sleeping posture that is wrong or you have to change the mattress or cushion that you are sleeping on.Place a pillow under your knees and a rolled up towel under your lower back to reduce tensions and restore spinal curve.
If you prefer sleeping on your stomach, then put a pillow right under your lower abdomen so that you maintain the natural spinal curve. However, if you prefer sleeping on your side, then just draw your leg slightly up to your chest and put a small pillow between your legs.
3 Neck Pain
Neck pain can cause sleeping problems. Best position for neck pain is to sleep on your back with pillow, preferably orthopaedic pillows under your head and under each arm. People who sleep on their side should not use thick pillows. Use pillows not more than 6 inches in order to match the width of your shoulder, and to keep your neck in good posture.People, which sleep on their belly, should use the thinnest pillow but it is also advisable to not sleep in this position.
4 Difficulty in falling asleep
Difficulty in falling asleep
Having difficulty in sleeping is like a common thing in nowadays. In order to avoid this problem, we have to avoid certain food such as coffee, black tea, soda, chocolates and so on.
Also, electronic gadgets should be kept aside during bedtime. Also, don’t forget to exercise every morning and afternoon for better sleep.
5 Difficulty in Sleeping for Long Hours
Difficulty in Sleeping for Long Hours
Avoid using gadgets before going to bed and also alcohol is a complete no, because it disturbs the water balance in body and affects sleep cycle and result in sleeping issues. Another problem can be of room temperature, it should be at 20-22 Celsius.
6 Difficulty in Waking Up
Difficulty in Waking Up
Only solution to this problem is to go to sleep early at night in order to wake up fresh on time. Continue this habit even on weekends.
You tend to snore when your tongue falls back into your throat making the passage narrower. Try sleeping at your side and use double pillow as it will restrict the tongue from falling back into the throat. It is recommended to exercise your tongue muscles to strengthen them.
8 Problems of Leg Cramps
Problems of Leg Cramps
Best way to stop leg cramps is to stretch the muscles as leg cramps tightens your calf muscles, feet, and thigh. It happens to almost everyone but if it’s a frequent one, then you should visit a doctor.For avoiding such cramps, one should exercise regularly and also do yoga and massage your legs well before sleeping.
Sleeping problems and disorder is kind of a common issue which is caused by stress, pressure, the digestive and nervous systems, back ache and so on. In such cases, one should consult a doctor as soon as possible.
Experiencing frequent heart burns? Try lying down on your left side. It allows the contents to remain inside and not come back up which could be the cause of your heart burn.
For an aching leg, use a roll pillow to keep your feet elevated while sleeping. Avoid having caffeine before going to bed and even try massaging it lightly before going to bed. Follow these tips to fix your sleeping issues for good.