Published in Jul 2018 / Updated in Aug 2021
It appears as if more and more people are having a hard time having a peaceful and sound sleep. There are several distractions that are keeping you from having sufficient shut-eye. According to most of the research, we are supposed to get 7 to 9 hours of sleep a night, but most people are unable to hit this target.
Nothing is more frustrating than lying in a bed while awake, tossing and turning for hours, in hopes of being engulfed by the elusive mistress of sleep. Maybe you could experience a sound sleep, but unfortunately, you wake up uncomfortable or aches and pains, and you can’t tell the reason. Whatever the problem, science has got you covered. Here is how to fix sleep-related issues scientifically.
Can’t fall asleep?
You may not experience a quick fix for this because it will involve inputting lifestyle changes throughout your whole day. Ensure you set time to put away distractive backlit gadgets such as tablets and phones as their lights are likely to botch up your pattern of sleeping. Stay away from caffeine at least six hours before bedtime, or turn the bedtime tea into a decaf. Lastly, embrace regular exercise both in the morning and afternoon. This will really help to get a full night of shut-eye.
You Experience regular heartburn?
Trust me; the position that you lay your body on a bed has a lot to do with heartburn. Try to sleep on the left side if you can. In this posture, the contents of the stomach have fewer chances of going up the gullet to cause uncomfortable heartburn. Try it, and you will not regret it.
You are unable to remain asleep
If you are okay with getting to sleep but you tend to wake up every now and then over the course of the night, there are a number of things that you should practice. One of them is avoiding alcohol at all costs and any smart gadget before its sleep time. Ensure your room temperature is around 68 to 71 degrees. Do away with noise or any light stimulus that is likely to wake you up. A pitch-black room is best.
Do away with Snoring
This could be less of an issue to you but a big challenge to whoever you share a room or bed with. Snoring mostly takes the toll when the person responsible lays on their back. Their tongue usually falls backward and makes the airway narrow which causes that irritating sound. Therefore, you need to find a supportive pillow that won’t allow this to occur if you have to sleep on your back. On the other hand, you can adapt to side sleep.
Woke up with a Sore on your Shoulder?
Unless you’ve been undergoing some kind of sleep workouts, this is less of a sleeping position. It is not recommended for one to sleep on their belly. It is likely to cause misalignment of the shoulders hence causing a lot of pain. You can try sleeping on your back with a thin pillow support under the head. Have another pillow on your belly and hold it close to your chest. This will greatly help in aligning your shoulders. If it’s a challenge lying on your back, use another side that is not going to hurt. Do not attempt to have hands behind your head because it is likely to cause discomfort around your shoulder.
Whatever type of sleeping problem you might be battling, there is always a scientific reason associated with it, meaning that there is a scientific solution too. It is not time to give up on fulfilling and refreshing sleep.