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It’s well-known that our increasingly fast-paced lifestyle has given rise to more stress, tension, and anxiety. Add that to an almost insatiable addiction to our digital devices, it’s no wonder we’re always so exhausted. As if THAT’S not enough, all of these demands make it hard to get a good night’s sleep.
Sleep is an often neglected, yet it’s an indispensable part of maintaining a healthy lifestyle. It helps our brain function properly, allowing it to prepare for the next day, helping us organize and remember information, and thus strengthen our learning skills.
Sleep helps us improve our concentration, solve problems, make decisions, lose weight, cope with changes, and control our emotions and behavior. On top of that, sleep also takes care of our physical health in terms of repairing our heart and blood vessels and ensuring normal growth and development.
Chronic sleep deprivation makes you way more likely to develop life-threatening diseases like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, hormonal imbalance, and a weak immune system.
These nine problems have been cited as some of the more common sleep problems. Luckily, we also share how to solve these problems, all backed by science, so you can FINALLY get a good night’s sleep:
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#1 Back pain
Back pain remedies include sleeping on a firm mattress to keep the spine curves normal and sleeping on your back, with pillows under the knees to support the spine. It also helps by placing a pillow under the lower abdomen when sleeping on the stomach (though not recommended for those with a back pain) to ensure the spine retains its natural position. Another easy remedy is curling up in a fetal position with a pillow between the knees if you sleep on your side.
#2 Shoulder pain
If you find yourself with unexplained shoulder pain in the morning, it just might be caused by the way you sleep. To prevent having sore shoulders in the morning, it’s best not to sleep on your stomach. Instead, sleep on your back with a firm pillow. If you can’t sleep on your back, try sleeping on your side in the fetal position with your legs drawn up and a pillow between your knees. Take care not to put your hands under your head.
#3 Neck pain
If you have neck pain, put a pillow under your head and two orthopedic pillows under each arm, and make sure you sleep on your back. If you sleep on your side, use a flat pillow no higher than your shoulder. Like with back and shoulder pain, it’s best not to sleep on your stomach. But if you have to, be sure to use a thin, flat pillow.
#4 Trouble waking up
If you can’t wake up, go to bed at the same early hour every night. Set your alarm at the same time every day, even on weekends. Gradually, your internal clock will get used to this routine and you’ll be able to wake up before the alarm clock goes off.
Snoring is another sleep-related problem that can be taken care of quite easily. Sleep on your side and avoid sleeping on your back so that your tongue doesn’t fall back into your throat and cause you to snore. Don’t sleep on soft pillows because they can cause you to tilt your head back and cause snoring. Lastly, working out your throat and tongue muscles will reduce snoring.
#6 Leg cramps
Some people wake up with leg cramps which may have been caused by dehydration, nerve damage, disease, or lack of trace elements. One way to prevent this is to massage the calf muscles before going to bed. But if this condition persists, you should see a doctor. In the meantime, one of the best things you can do is to exercise regularly.
#7 Trouble falling asleep
If you have trouble falling asleep, avoid having caffeine (including chocolate) at least six hours before going to bed. In addition, put away all electronic gadgets at least an hour before bedtime. The light from these disturb our sleep patterns. Get into the habit of doing some exercise in the evening so that the body is exhausted and you can doze off easily.
#8 Frequent waking
If you wake up often in your sleep, it could be because of the room temperature. The ideal temperature is 60-65 degrees Fahrenheit (20-22 degrees Celsius). Also, avoid drinking alcohol before bedtime as it disturbs the balance of water in our body. This causes disruption in our sleep cycle, not to mention making you have to go to the bathroom.
If you suffer from heartburn that prevents you from having a good sleep, then lay on your left side as this prevents the food from the stomach coming back up the esophagus.
We hope that helps you sleep better tonight!
Do you know of any scientific hacks that can help with sleeping better? Please share in the comments below!
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