Many people experience body aches and pains without even realizing it, and the discomfort can become worse if you sleep in an improper position. Today, we’ve gathered scientifically proven sleeping tips that can help relieve common body pain and improve overall sleep quality.
1. Shoulder Pain
If you suffer from shoulder pain, the most important rule is to avoid sleeping on your side, as this can increase pressure on the shoulder joint. However, if the pain is only on one side, you may sleep on your side with the painful shoulder facing upward. Placing an extra pillow in front of your body to hug can also help reduce pressure and ease discomfort.
2. Back Pain
Many people with back pain switch to sleeping on their stomach, but this position is not recommended. For back pain relief, back sleepers should place a pillow under their knees to support spinal alignment. Side sleepers can place a pillow between their legs to help reduce pressure on the lower back and ease pain.
3. Neck Pain
Neck pain is often caused by an old pillow that has lost its shape and support. It is recommended to change your pillow at least once every two years. If neck pain persists, switching to a latex pillow may help. Studies have shown that latex pillows provide better comfort and proper neck support during sleep.
4. Insomnia
If you have trouble falling asleep, try the following habits:
- Avoid caffeine for several hours before bedtime
- Exercise in the morning or afternoon, not right before sleeping
- Keep electronic devices and smartphones away for at least one hour before bedtime
These changes can help improve sleep quality and make it easier to fall asleep naturally.
5. Unable to Sleep Through the Night
If you wake up frequently during the night, avoid consuming alcohol before bedtime, as it shortens your sleep cycle. To enjoy deeper and longer sleep, keep your bedroom temperature between 20–22 degrees Celsius for optimal comfort.
6. Difficulty Waking Up
If you struggle to wake up on your own, try setting your alarm for the same time every day, including weekends. This helps train your body clock to recognize a consistent wake-up time and improves your natural waking rhythm.
7. Acid Reflux
Many people suffer from acid reflux during sleep. It is recommended to consult a doctor for proper medication. Additionally, sleeping on your left side with an elevated pillow can help reduce acid reflux symptoms and improve comfort throughout the night.
8. Snoring
Snoring can be especially bothersome for those sleeping nearby. If you know you snore, try changing from sleeping on your back to sleeping on your side. Raising your pillow slightly by a few centimeters may also help. Cleaning your nasal passages with saline before bed and avoiding alcohol can further reduce snoring.
9. Leg Cramps
Scientists are still unsure why some people experience leg cramps during sleep, but it may be related to muscle fatigue or nerve issues. To relieve symptoms, try applying heat and gently massaging your legs before bedtime. Stretching the muscles can also help reduce pain and prevent cramps.
Source: Businessinsider, catdumb.com
In addition to getting enough sleep and adjusting daily habits to relieve body pain, choosing a comfortable living environment that suits your lifestyle can also help you feel more relaxed and recover faster.
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