How to Fix All Your Sleep Problems with Science


It seems like it’s getting harder and harder to get a good night’s sleep.


We’re supposed to sleep seven to nine hours, but a lot of people don’t hit that target every night.

Sleep can provide incredible health benefits –it can help us to lose weight or improve our memories, or even make us happier.



So, when you’re lying in bed with one of these nine common sleep problems, here’s what the science says you should do:

Shoulder pain

If you wake up with a sore shoulder, avoid sleeping on your side, especially on the painful shoulder. It is also not advised to sleep on your stomach since it causes misalignment of the shoulders.

The best way to sleep is to lay on your back. Put a thin pillow (an orthopedic pillow will work best for you) under your head. Take another pillow, place it on your stomach and hug it. In this position,your shoulder’s will be in the correct and stable position.



If you don’t like sleeping on your back, try lying on the side that is not painful. Draw your legs up toward your chest and place a pillow between your knees. To sleep with your hand under your head is not advisable since it produces an unnatural position of the shoulder

Back pain

If you have problems with your back and have pain while sleeping, maintaining the normal curves of your spine is really important.

The best position of sleeping will be sleeping on your back. You can place a pillow under your knees to help restore natural spinal curves and reduce the tension in your tendons.

If you’ sleep on your stomach, you can put a pillow under your lower abdomen and you will sleep good.



If you don’t like to sleep on your back or stomach you can sleep on your side. In this case, it’s best to take the fetal position and you can put a small pillow between your knees.

Problems with neck pain

Just like with back pain, your neck needs to be supported while you sleep.

People with neck issues should choose their pillows very carefully, and it’s best to go for orthopedic or roll pillows.

If you prefer to sleep on your side, chose pillow that is not too high. It shouldn’t be thicker than 6 inches. Ideally, the height of your pillow should match the width of one shoulder to help keep your neck in the correct position.

If you’re a stomach sleeper, you use the thinnest pillow you can find. It’s better not to sleep in this position at all since lying all night with your head turned to one side will strain your neck.


Can’t fall asleep at night

At this time of life, it can be thought to avoid and not use phones or computers before going to bed, but you should. It really helps if you have trouble falling asleep. The light from screens affects our sleep-wake cycles.

Avoid consuming coffee, soda, energy drinks, chocolate or black tea at least 4-5 hours before going to bed.

Exercise in the morning and afternoon. This can help for your blood circulation, and can help you to fall asleep much faster.

Can’t stay asleep

If you have problems and you often wake up in the middle of the night, you should not only stop using your smart phone or PC before going to sleep but also avoid consuming alcohol. Moreover, check your room temperature. The ideal temperature for room where you sleeping is 20-22°С.

Can’t wake up in the morning

There are a lot of people who suffer from this problem, but, it’s very easy to solve. Set your alarm for the same time every day (even for the weekends).

Problems with snoring

If you tend to snore, avoid sleeping on your back. Type of your pillow is very important and you need to choose it careful. Overly soft pillows can cause your head to tilt backward and increase snoring. Don’t use this kind of pillow.

Sleep on your side. With your head lying in a natural position, nothing will restrict the airflow.

Exercising the muscles of your tongue and throat can help strengthen them and reduce snoring. These are special exercises that you can do.

Other problems

Sleep disorders can be caused by many factors. Only a doctor can determine the cause of the problem and advise on the treatment.

If you suffer from heartburn, then you should lie on your left side. The left-side sleeping position prevents stomach contents from coming back up into the esophagus, preventing heartburn.

If you have aching legs at night you should use a roll pillow or the foot of your bed to keep your legs lifted during sleep. Also, lightly massage on your legs before going to bed and avoid consuming caffeine at least 4-5 hours before bedtime, will help you to sleep better.



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How to Fix All Your Sleep Problems with Science How to Fix All Your Sleep Problems with Science Reviewed by World Health Info on March 12, 2017 Rating: 5
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