Solve Sleep Problems with Science

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Solve Sleep Problems with Science
Solve Sleep Problems with Science

Did you know?

  • Sleep consumes 1/3 of human life.
  • Around seventy million people in the USA afflicted with sleeping issues.
  • 45% people in the USA have expressed that sleeping problem has affected in their everyday life once in a week.
  • 21% of Americans undergo chronic pain and 36 percent have felt severe pain in the past 7 days

[According to National Sleep Foundation]

Sleeping problem is becoming more and more prevalent in today’s busy life. For myriad distractions like social media, depression and other issues, keeping sufficient shut-eye has become difficult.

Americans, nowadays, hardly can hit the target of getting a quality sleep of 7-8 hours at night. It creates different health issues in their lives.

Save for the quantity of sleep, there are many Americans who confess that they get enough sleep at night but they still feel they did not have a sound sleep at night. Don’t be surprised if you correlate yourself with this as it has been reported by the Sleep Foundation that 67% people in the USA do not get a quality sleep at night although they had 7-9 hours of sleep.

 

Wondering why?

Well, this article will answer this question and will try to find the solution scientifically.

Shoulder Pain

After a long night sleep, you feel a sudden pain in your shoulder and you don’t remember hurting your shoulder. It happens because of your sleeping posture.

If you tend to sleep on your shoulder, avoid it from today. It is the only reason for having a shoulder pain. Try to lie on your back keeping your head in a firm pillow. A super soft pillow might cause neck pain sometimes, so avoid such pillow.

If it is possible, place a pillow on your abdomen area and keep your both hands on it. (Follow the picture)

If you cannot help yourself sleeping on the back, there’s always room for some exceptions. You can lie on your side, but you have to follow a particular posture. Keep a minimum distance between the chest and legs and place a pillow between your legs.

If sleeping on the back doesn’t work for you, consider lying on the side that is not affected. Bring the legs toward the chest and put a pillow between the joint of your thighs.

Back Pain

Most of the time when we have a back pain in the morning, the reason behind this is our super soft mattress. Soft mattresses displace the spine from its proper curve position and thus, it creates back pain.

However, there are certain sleep positions which put a stress on a previously aching back and remember always that back pain and sleep problems are inseparable unless you have a physical injury.

To keep your spine in proper position, place a pillow or towel under your knees. But if you prefer lying on the stomach, you can put a pillow below the in-between part of abdomen and pelvis area. It helps your body to keep a stable position and don’t let your back roll forward.

For the side sleepers, follow our previous method of placing the knees and chest. Remember, your spine must be in the arched position or this method will not work for you.

Neck Pain

Did you know, 13% of American adults suffer from neck pain?

Neck pain is a common problem now, about which we have already talked a little. It mostly arises from the particular areas of muscles, tendons, and ligaments.

The problem of neck pain can be resolved in the best way by placing a firm pillow under the head and arms. Orthopedic pillows are heavily recommended for them who have neck pain.

For the side sleepers, you have to be very careful to keep your neck and shoulder position in a particular position. Keep the shoulder and neck in a similar position. Use a 4 to 6 inches thick pillow

Avoid sleeping on your stomach. If you are habituated sleeping on your stomach, use a thin pillow or towel.

Try to follow these tips too:

  • Make sure the laptop is at your eye level
  • Do not spend too much time on the phone, avoid tilting the head to the side
  • Exercise a little and stretch your neck from time to time
  • Keep the body fully hydrated

Can’t Fall Asleep

Some people wake up several times during their night sleep. It is quite normal to happen. But it is not okay if you tend to check the notifications in your social media profiles or use any type of gadgets. It will hamper your sleep.

Avoid drinking caffeine or alcohol before bedtime and try to keep the room temperature between 20 – 22-degree centigrade.

More Tips

  • Follow the popular 4-7-8 technique
  • Yoga Nidra is a unique technique to get sleep
  • Follow reverse psychology of keeping you awake
  • Do something like jigsaw puzzle for 15 minutes
  • Do not check the clock
  • Take a shower before you go to sleep
  • Think about something pleasant

Can’t wake up

Do not change the cycle of waking up every day. Set alarm at the same time. It includes waking up on weekends.

Acid Reflux

This is a disease which is prevailing among 7 million Americans. The cure for this disease is sleeping in the proper manner and taking necessarily prescribed pills. For this, talk to your doctor.

By proper sleeping style, we mean sleeping on the left side of your body by placing a firm pillow.

Snoring

The snoring problem is prevalent among people who suffer from obesity. However, anyone can encounter this problem and it is a serious issue which prevents our sound sleep.

To evade this, try to sleep on your side than sleeping on your back.

More tips to avoid snoring

  • Change your sleeping position as we have recommended
  • Try to lose extra weight of your body
  • Avoid drinking alcoholic drinks
  • Keep nasal passages clean
  • Use firm pillows
  • Drink enough water before you go to bed