How to Resolve Sleep Problems Through Science?

There are many people who suffer from sleep problems. Consequently, this affects their health. Learn how to resolve these problems with the help of science.

How to Resolve Sleep Problems Through Science

We spent about a third of our life sleeping. Still, many people suffer from sleep problems.

The quality of our nights sleep and our health in general, depend directly on our posture during sleep and what we do before going to bed.

It is therefore important to pay attention to how you sleep so that your sleep problems are resolved in a natural way, without the need for the aid, such as tablets.

We have put together some recommendations of the main experts about how to sleep properly, so to fix your sleep problems and health.

HOW TO FIX THE SLEEP PROBLEMS?

  1. PAIN IN THE SHOULDER

If one of the things that disturbs your sleep, your health and the way you wake up in the morning are the pains in the shoulders, we have the solution.

In the first place, avoid sleeping facing to the side, especially side of the shoulder that hurts. It is also not advisable to sleep with the belly facing down, a time that can cause a misalignment of the shoulders.

The best posture for sleep will be returned back and the belly to the front. Use a pad fine under his head, and if necessary, opt for a cushion-orthopedic. Take a another pillow, put it under his belly and hug a pillow. In this way your shoulders will be in a correct position and is stable.

Sleeping with the hand under the head it is also not advisable, as it produces an unnatural position of the shoulder.

2. BACK PAIN

If you suffer from back pain, keep the curves in the normal spine during sleep is very important. In addition, if your mattress is too soft and moldable, it is time to start thinking of getting a new one.

Sleeping on your back is probably the best position for you. Place a pillow under your knees to help maintain the curves in spinal cord and natural to reduce the tension in your tendons.

If you like to sleep with the belly facing down, place a pillow under the abdomen and the pelvis so that your lower back does not proceed.

If you prefer to sleep on your side, then the ideal position for you will be to the fetal position.

3. PAIN IN THE NECK

As well as your back, your neck also need to be supported while you sleep.

Sleeping on your back with a pillow under head and a pillow under each arm is the best position to avoid the pain in the neck. Those who suffer from this problem, you must choose the pads very carefully, and the ideal is to choose pillows orthopedic.

If you prefer to sleep on your side, make sure that your pillow is not too high. Ideally, the height of the pillow should match the width of a shoulder, to help keep your neck in the correct position.

4. DIFFICULTY IN FALLING ASLEEP

It can be difficult to avoid the cell phones and computers before bedtime. But the truth is that are some of the biggest barriers that fall asleep in a relaxed, quiet and fast.

The light from screens affects our cycle of sleep, which will exacerbate their difficulties in falling asleep and sleeping.

In addition, avoid the consumption of caffeine is present in drinks such as coffee, soft drinks, black tea, chocolate and energy drinks, at least up to 6 hours before bedtime.

Another essential aid to falling asleep relaxed is the practice of physical exercise, in addition to helping you tone up your whole body and improve blood circulation.

5. WAKING UP IN THE MIDDLE OF THE NIGHT AND UNABLE TO FALL ASLEEP AGAIN

If you wake up often in the middle of the night and have serious difficulties in returning to sleep, then you must stop using your equipment before you go to sleep and avoid the consumption of alcoholic beverages. The alcohol disturbs the balance of water in your body and affects your cycle of sleep.

In addition, check the temperature of your room before bedtime. Avoid sleeping with the room too hot. The temperature for ideal sleep is between 20 and 22ºC.

6. DIFFICULTY WAKING UP

Strangely, this is one of the problems more easy to solve. Set your alarm for the same time every day of the week, including during the weekend. Thus, your body will eventually get used to the alarm time.

Whenever you want to wake up early, you need to lie down too early on the previous night.

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