Sometimes everyone needs to cover themselves with a warm blanket, nestle among their pillows, and get a good night’s sleep. However, a hectic lifestyle, constant worries, and health problems do not always allow this.
When nursery rhymes and chamomile tea are useless, science comes to the rescue!
We are happy to share some good advice on how to deal with fatigue and insomnia in the short term. Have good dreams!
If You Have Problems Falling Asleep: Refuse tea and coffee 7 hours before going to bed. Exercise every morning.
If Snoring Torments You: Go to sleep on your side with your hands under your head. Rinse your nose with saline before sleep.
Avoid alcohol.
If Your Neck Hurts: Change pillows at least once every 2 years. Choose pillows made of latex.
If You Often Wake Up In The Night: Don’t drink alcohol before sleeping. Make sure the temperature in the room is 20-22°C.
If You Suffer From Heartburn: Consult a doctor. Go to sleep on your left side with your head on a large raised pillow.
If Your Shoulder Hurts: Go to sleep on your back, hugging your pillow.
If It’s Hard To Wake Up: Wake up every day at the same time (even on weekends).
Cramps And Muscle Spasms: Try massaging the hurt area, warming up and stretching the muscles.
If Your Back Hurts: Put another pillow under your thighs if you sleep on your stomach, or under your legs if you sleep on your back.
Other problems
Sleep disorders can be caused by various factors, from fatigue and uncomfortable shoes to problems with the digestive or nervous system. Only a doctor can determine the cause of the problem and advise on treatment.
If you suffer from frequent heartburn, it’s a good idea to stay on the left side while getting some z. The sleeping position on the left side prevents the stomach contents from returning to the esophagus, preventing heartburn.
Do you have leg pain at night? Use a roll-up pillow or running board to keep your legs upright while sleeping. The venous blood accumulated in the legs flows and you feel better. Also, try rubbing or lightly massaging your legs before retiring overnight, and avoid consuming caffeine at least 7 hours before bed.
Sources: Cleveland Clinic, Healthline, Сlevelandclinic
