Sleeping wrong can inevitably cause neck pain. It is important that your neck is properly supported when you sleep. In general, sleeping on your back with a pillow under your head and a pillow under each arm is the best way to prevent neck pain. People with neck problems should choose orthopedic or roll pillows for the best support. If you absolutely love sleeping on your side, make sure your pillow isn’t too high (not more than 6 inches). The height of your pillow should be the width of one shoulder to help keep your neck steady.
Snoring is a problem that affects people everywhere (especially if you are sharing that bed with someone else). If you tend to snore, avoid sleeping on your back. In this position, the throat tissues sag and your tongue falls backward into your throat, narrowing the airway. Instead, try sleeping on your side with your head lying in a natural position. Another solution would be to use harder pillows over soft ones. The extra elevation will keep your head a few inches off the bed and stop your tongue from falling back over your windpipe.
Sometimes people experience heartburn during the night, making it hard to stay asleep. When you are lying flat in your bed, your stomach and throat are at the same level, making heartburn a common problem. It is a good idea to lie on your left side when you sleep. This sleeping position will prevent stomach acid and contents from coming back up into the esophagus. WebMD also suggests elevating the head of our bed 4 to 6 inches by putting blocks underneath.Related: 8 Things You Do That Ruin Your Sleep
Do your legs ache at night? This problem can be solved with a few easy tricks. Use a small pillow or the foot of the bed to keep your legs elevated during sleep. The blood that accumulates in your legs will go downwards, helping to alleviate the pain. Another tip would be to try and lightly massage your legs before going to bed each night. Studies show that this will help keep blood flow steady throughout the night. It is also best to avoid caffeinated beverages for at least 6 hours before bedtime.
Sleep quality can be affected by many different things. However, getting to sleep and staying asleep are the biggest factors in sleep quality. One fact few people know is that room temperature affects your sleep quality. Research has shown that the ideal sleeping temperature for your room is between 20-22 Celsius (or 68 to 72 degrees Fahrenheit). Another tip if you want to wake up refreshed, it is important to do as much prep before bedtime as possible. This includes shutting off all electronics at least one hour before bedtime. Numerous studies have shown that the blue light from electronics makes it harder for a person to fall asleep. Also, another helpful tip would be to do some light stretching before bed; this will help relax the body from all the tension of the day. A few things that might help with sleep quality is to avoid alcohol at least 3 hours before bedtime, as this will intervene with your REM cycles. These tips should help you fall asleep faster, and stay asleep longer.Related: How Much Sleep You Need According to Your Age