We think it's safe to say that a lot of us have had sleepless nights or might have had periods of times where we couldn't find ways to fall asleep or sleep comfortably for that matter. Throughout time, we've been able to improve our sleeping methods through various methods whether it be sleep technology which includes specialty pillows or mattresses but what many tend to fail to realize is that we have all of the natural tools to solve all of our sleep issues with science. Check out how right now.
For those of you who might be suffering from shoulder pain, we recommend that you sleep on your back with a thin pillow under your head to support your neck and a pillow on your stomach in order to stabilize your shoulders.
If you find sleeping on your back uncomfortable or it causes additional trouble, you have the option of sleeping on the side that doesn't have shoulder pain, draw your knees slightly closer towards your chest and prop a pillow between your legs for maximum comfortability.
If you happen to suffer from back pain and just so happen to own an overly soft mattress it's time to think about investing in a new one. In order to maintain the natural curvature of the spine, you have to take the necessary steps to maintain your back health in regards to your sleeping platform which comes first.
If you can maintain sleeping on your back you should prop a pillow underneath the back of your legs in order to maintain the natural spine curvature and reduce the pressure/tension of the tendons in the back. If need be you can roll up a small towel and place it under your lower back for additional support.
If you happen to be more comfortable sleeping on your stomach you can do so and still prevent back pain by placing a pillow underneath your pelvis or abdomen in order to make sure that the small of your back doesn't move forward and remains intact.
Just like back pain, your neck also needs the necessary support in order to avoid discomfort and those with neck problems should be mindful of the kind of pillows they use. Sleeping on your back with a pillow under your head and both of your arms is an ideal way of providing aid for those suffering from neck issues.
For those of you who prefer to sleep on your side, you should consider getting a pillow that matches the width of your shoulder in order to make sure that your neck stays in the correct position. For those of you who sleep on your stomach, it really isn't ideal while being that you have to have your head turned to one side for long periods of time which can lead to muscle strain.
If you just so happen to have issues falling asleep before having to hang it up for the night, we recommend that avoid any and all caffeinated beverages including soda, coffee, and energy drinks at least six hours prior to going to bed.
Also, if you want to be able to fall asleep efficiently we'd recommend avoiding any and all electronic devices, from cell phones to laptops. We know, you need to check your email and verify your schedule but, the light from the screens severely affect our sleep-wake cycles.
If you have issues staying asleep throughout the night, we advise that you keep the room you're sleeping in at a temperature between 20-22°С. Also, like we mentioned before avoid using electronic devices as well as alcohol due to the fact that it affects the water balance in your body.
We think everyone suffers from slow starts in the morning but, if you happen to have a real issue getting up in the morning we'd recommend that you set your alarm to the same time every day, even on the weekends, without a repetitive amount of alternate alarms to follow. Also, if you have to get up early, you have to go to sleep early, it's just common sense.
If you happen to have an issue with snoring, you should avoid sleeping on your back at all cost. Sleeping on your back causes the tongue and other throat tissues to obstruct the airway from properly breathing correctly which causes the annoyance we know as snoring.
In order to avoid snoring you should choose your pillows wisely and elevate your head in order to make sure the tongue doesn't fall to the back of your mouth, also we recommend sleeping on your side with your head in a natural lying position as well.
If you happen to suffer from consistent leg cramps on a nightly basis you should contact your local physician as soon as possible but in order to maintain regulated leg comfort you should exercise regularly, massage your legs prior to sleeping, or try yoga in order to remain loose.
If you happen to suffer from heartburn you should lie on your left side being that the contents of your stomach won't have the option to re-enter the esophagus. If you suffer from aching legs, keep them lifted/elevated with a pillow in order for the venous blood to run downward avoiding any type of discomfort.
Take these tips and live by them!