Getting a good quality sleep is essential to our well being but most of us don’t get as much as necessary. When we speak of sleep problems, we mean things like difficulty of falling asleep through the night, the feeling of uncomfortability, waking up at random times in the night, etc. which are due to some reasons.
Here are some scientific ways to do away with sleep problems
If you have troubles falling asleep
- DO NOT DRINK tea or coffee seven hours prior to going to bed.
- Make an effort to exercise every morning
- Establish a regular bedtime routine
- Don’t smoke
If snoring is giving you pain and so with the person next to you
- You need to change your sleeping position with your hands under your head while sleeping
- Avoid a*****l and sedatives four to five hours before sleeping
- Keep nasal passages open if snoring starts in your nose by rinsing your nose with saline or by taking a shower before going to sleep
- Dust may contribute to snoring so try replacing your pillows or clean your fan
- Drink plenty of fluids and stay hydrated
If your neck hurts
- Avoid using too high pillows which can result to morning pain and stiffness
- Change pillows at least once every two years
- Try using latex pillows to support your neck and head and they are better than polyester
If you often wake up in the middle of the night
- Avoid a*****l before going to bed
- Maybe your overheating so room temperature should be at least 20º-22ºC
- At times, we also need to pee so we need to drink a small glass of water with a punch of sea salt 30 minutes before going to bed.
- Dim your room lights
If you suffer from heartburn
- Consult a doctor about this
- Try sleeping on your left side because this reduces heartburn symptoms
- Avoid food that trigger heartburn like a*****l, coffee, tea, milk, chocolate and the like
- Lose even a little weight
- Sleep with your upper body elevated because having your throat and stomach at the same level would make the stomach acids to flow up to your esophagus which causes heartburn.
- DO NOT wear tight clothes especially near your waist which can put pressure on your stomach.
If your shoulder hurts
- Find a good position for you, go to sleep on you back holding your pillow
- Exercise a few hours before going to bed to increase blood flow
- Try relaxing before bed like taking a shower, washing your feet, etc.
If it’s hard to wake up after a sleep
- Practice waking up every day at the same time even on weekends
- Long sleepers find it hard to get up due to work; try to find ways to rebuild our bodies.
If your back hurts
- Put another pillow under your knees if you’re a back sleeper to allow your spine to maintain its normal curve
- If you’re a stomach sleeper put a pillow in your lower abdomen and pelvis to ease back strain
- If you’re a side sleeper, draw your legs up slightly toward your chest and sleep with a pillow between your knees.
No matter how hard it is for you to get your sleep, it is still best to at least try having a good one. What people need to learn is on how to sneak more sleeping time because the truth is if you get enough sleep, it’s like you were able to rest.
Rest is like food and you can’t survive without it – it is a necessity that everyone should have every single day.